how many cals to eat during a cutting phase?

[LickableTortillaChip]

well i dont have a current maintenance yet. im just getting back into BBing after i saw a pic of myself. i figure im up to 20% BF and want to get back down to 10%.

 

[Lifterforlife]

I stress this over and over, key is getting to maintenance. From there, intelligent calorie decisions can be made.

Getting to maintenance should be done also in an orderly manner, or you suffer the slings and arrows of muscle loss....will not be so noticeable at that time due to higher bodyfat still covering the muscle, but you will be sorry when you get dieted down.

All that heavy lifting and eating, and then just to lose it out of impatience is a crime.

Guessing games just do not work, period.

 

[jdevlin1985]

Don't count. 1.5grams of protein per pound. Very low carbs.

Never had any problems.

 

[wlmcrae]

At 20% BF, if you are lifting and doing cardio 5-6 days/wk, the rule of thumb multiplier is 12-13 calories/lb of body weight to cut. At 20% BF, you're probably not that much above maintenance levels at this point. Figure out what you're eating (say 2500 calories/day) and start to cut back by 200 each week (2500 to 2300 to 2100, etc) until you reach your range. Stay there. Macros for cutting - if you're not carb sensitive, you can go as high as 50C, 30P, 20F using clean carbs and essential fatty acids for your fats. Other good ratios are 40c/30p/30f or 40c/40p/20f. The stickies on the top of the women's bodybuilding forum are excellent for diet - we seem to be really fixated on food!