how many cals to eat during a cutting phase?

[LickableTortillaChip]

what calculation do you use to cut down the daily cals so you can lose BF? ive heard bodyweight x 10, x 12 and x 15. what do use?

 

[Ghede]

ummm.. all three?

day 1 @ 10x
day 2 @ 10x
day 3 @ 10x
day 4 @ 12x
day 5 @ 10x
day 6 @ 10x
day 7 @ 15x

Lather, rinse, repeat.

 

[Lifterforlife]

In many cases, and works well in most, a 10% cut is a good place to start rather than just picking a number.

 

[pintoca]

I like the aggresive stuff, 30% below TDEE, 5 times a week, 10% below TDEE 2 times a week, with macros matching the cals

 

[Ghede]

I like the aggresive stuff, 30% below TDEE, 5 times a week, 10% below TDEE 2 times a week, with macros matching the cals

Liebschen,

10x for me works out to pretty damn close to -30%.... does that make us equally as agressive?

Do you do latex?

 

[pintoca]

Liebschen,

10x for me works out to pretty damn close to -30%.... does that make us equally as agressive?

Do you do latex?

Oh my

 

[Lifterforlife]

But guys, he still has to have a current calorie..i.e..maintenance calorie level to begin from. For instance, if he now taking in 20 cal. per lb. and he is way over maintenance, taking those numbers out of the blue and using them may result in a drastic calorie reduction, resulting in immediate muscle loss.

At the very least, more information from him is needed from him to recommend a calorie regiment.

This is where I believe a less aggressive approach to begin is the way to go, and then once settled at maintenance, proceed with some cycling as mentioned.

 

[Ghede]

But guys, he still has to have a current calorie..i.e..maintenance calorie level to begin from. For instance, if he now taking in 20 cal. per lb. and he is way over maintenance, taking those numbers out of the blue and using them may result in a drastic calorie reduction, resulting in immediate muscle loss.

At the very least, more information from him is needed from him to recommend a calorie regiment.

This is where I believe a less aggressive approach to begin is the way to go, and then once settled at maintenance, proceed with some cycling as mentioned.

Aye, cap'n. If a subject is less than 30% i try and get them onto the 'bus' as quickly as can be without changing their overall Cal.Intake by more than 10% of overall change/week.... thanks for pulling on the reigns a bit, sometimes the zealous act like zealots...

 

[poysyn]

So would one be more beneficial doing a 12x bodyweight calorie consumption or 500 below estimated maintenance?

For example, using bmr and activity level and decreasing calories by 500 I'd be around 2100-2200..

If I multiply my bodyweight by:
10 - 1450
12 - 1728
15 - 2170

Some of those numbers are DRASTICALLY lower..all this garbage has me confuzzled

 

[wlmcrae]

The answer is all of the above - depending on your body. If you've done the math and have a good idea of your BMR and have used an activity multiplier to get your maintenance calories, then go with your numbers, rather than the rule of thumb numbers (which are for those they (a) work for (b) don't have time/want to do the more detailed calculation) So, maintenance minus up to 500/day should give you a slow and SUSTAINABLE fat loss of about 1-2 lbs a week without slowing your metabolism at the outset or peeling off muscle. I'm making the assumption that you're using a reasonable macro split and eating clean, lots of fibrous carbs to keep the system going, good water intake (1 oz/lb of bodyweight) and doing cardio and resistance training.

Record what you are doing - food, exercise, sleep, stress and re-measure your indicators (weight, photos, measurements, body fat pinches) once a week (every two at the most) to determine your progress. Then adjust your food intake if necessary (up or down, cleaner, etc). If you're a detail person, and you would like to know WHY, pick up a copy of Burn the Fat, Feed the Muscle by Tom Venuto (it is an e-book, buy on-line). No more confusion after that read - he's straight down the line and easy to understand, no BS.