I need help with cutting!! please!!

[big louie]

whats up guys!! ok heres the story:
24 yrs old
6'2
230LBS
approx:15-18%
- just getting back into hardcore training(after a good year), i have lost some muscle mass, and before my "downfall" i was at a steady 240lbs for about 2 yrs...never been ripped before!! i really need help with the right diet as far as caloric intake, carbs, protein....
-i have done my fair share of the gear in the past, and im gonna be using primo, a lil test , possibly clen, or synthroid...and prob throw winnies in later....
- im really looking to end up at 235 about 9-11% BF, honestly i need the hard flat stomach, and be lean and hard as FUCK!!
- also, i have no prob with the cardio, for the past 2 weks i have been doing at least 2 miles a day 5 days a week....
anything you guys can tell me would really be appreciated!!! dont know if i asking for too much, but hey its worth the shot!!!
THANKS ALOT GUYS!!!

 

[pintoca]

whats up guys!! ok heres the story:
24 yrs old
6'2
230LBS
approx:15-18%
- just getting back into hardcore training(after a good year), i have lost some muscle mass, and before my "downfall" i was at a steady 240lbs for about 2 yrs...never been ripped before!! i really need help with the right diet as far as caloric intake, carbs, protein....
-i have done my fair share of the gear in the past, and im gonna be using primo, a lil test , possibly clen, or synthroid...and prob throw winnies in later....
- im really looking to end up at 235 about 9-11% BF, honestly i need the hard flat stomach, and be lean and hard as FUCK!!
- also, i have no prob with the cardio, for the past 2 weks i have been doing at least 2 miles a day 5 days a week....
anything you guys can tell me would really be appreciated!!! dont know if i asking for too much, but hey its worth the shot!!!
THANKS ALOT GUYS!!!

Hey there Bor,

first things first. I did a long post explaining a guy all the details. That post is here:

http://www.elitefitness.com/forum/s...706#post4485706

Once you read that one , take a look at this calculator: http://www.elitefitness.com/forum/showthread.php?t=374938

use it to get all your basic numbers (BMR, TDEE, Macronutrients, etc) in order.

once you know all that, you can create your own diet. Post it and we will help you fine tune it.

There are some basic rules concerning what you should eat adnd what you shouldn't, nothing complicated, the same with cardio (you need to do at least some 4 times per week, about 30 - 45 min. How fast do you do those 2 miles???)

Anyway, read up, and come back an enlightened Orb...

 

[big louie]

thanks man...umm i usually run the 2 miles in approx..10-12 minutes each...soo figure like 24 minutes tops im done with 2 miles, but i also fast walk for a good 5-10 minutes prior to running to warm up....

 

[pintoca]

thanks man...umm i usually run the 2 miles in approx..10-12 minutes each...soo figure like 24 minutes tops im done with 2 miles, but i also fast walk for a good 5-10 minutes prior to running to warm up....

To begin with, that might be OK, however, for a truly effective cardio session you need at least 30 min. Most people will find they ge tthe better results with a 45 min session.

There are those who don't need cardio at all, though... (lucky bastards)