I'm losing sleep over this! 212lb man on a mission.

[ashlfcowen]

It's apparent I've become quite OCD about this diet. I want to go in all guns blazing - I've had two experiences whilst cutting before, which is why I really want to nail this one on the head.

Age: 23
Weight: 212lb
Height: 6'2"

Would probably estimate my body fat being at around 17, 18% - look decent with a t-shirt on, not so much topless! Ha.

Anyway, I'll be supplementing with Now Adam multivitamins, Natures Best Fish Oils, Xtend BCAA's and a SHED load of green tea.

A lot of work has gone in to this, I would appreciate any forum of constructive feedback.

 

[obsessedwliftin]

What are your goals here bro? I know you are saying you want to cut but how much? If you are wanting to shred yourself there will have to be a few minor changes.

 

[Cutiebolic]

I'm also wondering how much time you have and what you're doing this for...

If you're looking to just do something for the next few weeks this will cut you, but over time it will probably cut some muscle too (ie decrease your metabolism, etc). The diet looks good from a nutritional standpoint but I'd probably add more calories to it and aim for a slower cut if you want it to last.

It would be especially helpful to know how and what you've BEEN eating, how much exercise you've been doing and for how long, how much "cutting" you've been doing and for how long. These things all give a picture of what your metabolism is like now. If you're really 17% at baseline you've probably got a good starting point from which to work... If you're at 17% after months of dieting and training that's an entirely different picture. Capisce?

 

[chewyxrage]

Looks like you're right around 500 cals under maintaining so imo it looks very solid.

 

[Cutiebolic]

Looks like you're right around 500 cals under maintaining so imo it looks very solid.

If only it were that simple. Harris Benedict et al do not apply to lifters (or most people). How are you calculating that?

There is definitely not enough info here to make any determination about this guy's caloric requirements... Is he on gear? What does he do for work? How did he come up with his bf estimate? If you know all this stuff please do fill a sister in...because unless he's an average male from the 1950's those equations will lead you (and him) way off course.

 

[chewyxrage]

If only it were that simple. Harris Benedict et al do not apply to lifters (or most people). How are you calculating that?

There is definitely not enough info here to make any determination about this guy's caloric requirements... Is he on gear? What does he do for work? How did he come up with his bf estimate? If you know all this stuff please do fill a sister in...because unless he's an average male from the 1950's those equations will lead you (and him) way off course.

Calm down killer I speak in general terms, of course. I do not consider myself an expert, hence the "imo" comment. I generally consider, for myself, body weight x 13 for maintaining....which is why I said he's basically 500 cals below.

Everyone's situation is extremely specific to them and their activities/goals. I provided my input based on what was provided.

 

[Cutiebolic]

Lol

Sorry. I get a little overexcited about nutrition.

 

[ashlfcowen]

Sorry! I wasn’t really that specific in my first post, that’s down to the fact I found this forum late. Bad experiences in the past of joining forums, writing up my life story and getting zero feedback! Seems quite the opposite here though.

My goals are to genuinely just lose some body fat, and not so much become “shredded” but to certainly feel confident about myself in the summer, being able to take my top off without having to “tense” my stomach. Ideally I would like to lose a pound a week, which probably means I should go with your suggestions of adding more calories right Cutiebolic? The problem is I’ve been tweaking this diet for the best part of a week now and I literally don’t know how to add to it anymore. I want to try and keep the carbs the same, as I will be doing 4 days light carbs, 5th day high carbs. Preferably on back or leg days. Weight training 4-5 days a week and cardio either first thing AM or after weight training, depending on my work rota.

The 17% is an estimate, going off from reading various cutting plans in the past – so yeah, a very, very broad estimate. And the current state I’m in is after zero exercise in almost 2 months. So I will slowly be working my way in to this cut in terms of weight training/cardio.

Think I’ve covered most the questions you have asked of me, hope this helps and I will anticipate your replys.

What are your goals here bro? I know you are saying you want to cut but how much? If you are wanting to shred yourself there will have to be a few minor changes.

Your suggestions are absolutely most welcome.

 

[Cutiebolic]

Sorry! I wasn’t really that specific in my first post, that’s down to the fact I found this forum late. Bad experiences in the past of joining forums, writing up my life story and getting zero feedback! Seems quite the opposite here though.

My goals are to genuinely just lose some body fat, and not so much become “shredded” but to certainly feel confident about myself in the summer, being able to take my top off without having to “tense” my stomach. Ideally I would like to lose a pound a week, which probably means I should go with your suggestions of adding more calories right Cutiebolic? The problem is I’ve been tweaking this diet for the best part of a week now and I literally don’t know how to add to it anymore. I want to try and keep the carbs the same, as I will be doing 4 days light carbs, 5th day high carbs. Preferably on back or leg days. Weight training 4-5 days a week and cardio either first thing AM or after weight training, depending on my work rota.

The 17% is an estimate, going off from reading various cutting plans in the past – so yeah, a very, very broad estimate. And the current state I’m in is after zero exercise in almost 2 months. So I will slowly be working my way in to this cut in terms of weight training/cardio.

Think I’ve covered most the questions you have asked of me, hope this helps and I will anticipate your replys.



Your suggestions are absolutely most welcome.

Word. Ok, this is helpful. I will look at it today. Sorry, work was a little busy yesterday.

OWL is definitely a good resource with this stuff too. Didn't mean to chase him off your thread!

 

[ashlfcowen]

Word. Ok, this is helpful. I will look at it today. Sorry, work was a little busy yesterday.

OWL is definitely a good resource with this stuff too. Didn't mean to chase him off your thread!

Don't worry about it. I know that feeling! I work in a hotel, and we all know how hotels don't shut.

Hopefully OWL hasn't overlooked the thread, any constructive criticism/advice will definitely be taken on board.

Will look forward to your reply when you've got free time. Thank you.