Newbie dieter, I'm cutting in 2 weeks need help/advice. (please read)

[CobraUTAH]

I've been lifting for years with good results but was stagnant for a long time until I came here. I fell in love with the 5x5 routine and have made amazing gains in strength and size over the past three months. June is two weeks away and time to start cutting. I've gone from 205 at 11% (where I had been for probably 2 years), to 230 at 13%. I have met all my goals in the last three months and it's time to start the cutting cycle. I have done searches and gathered info here and there I just wanted my own thread and responses for my questions. I've been eating between four and five thousand calories a day for three months which has played a major role in my weight gains. During my cutting cycle I plan to use HIIT cardio, and a carb restricted diet. I read a fairly detailed article on body fat reduction by Christian Thibaudeau, and learned a lot about putting my plan together. Although I'm 6'3" and he is 5'9" our body weight's and lean mass numbers are very close. My questions are listed below.

Is a carb restricted diet truly the best for fast fat loss with minimal muscle loss?

In his article he believes in continuing to lift high intensity low volume during cutting just as you would during a bulk cycle.
Is that the concensus here as well?

I should be at 235 pounds 6'3" age 27 and 13-14% bodyfat when I start cutting on June 1st. How can I determine what my caloric intake should be? Should I just calculate my BMR/BMI and reduce by 400-500 calories? Christian was at about 2400-2700 calories per day I think.

Christians diet was around 400g protein, between 50 and 150 carbs depending on the week he was in, and between 70 and 130 grams of fat depending on the week. Is this a good ratio for me to use? What ratio does that appear to be ?/?/?. Should I adjust to my personal exercise and HIIT routine? How do I do that?

Anyone have some good links to not only types of foods but perhaps meal plans for eating a carb restricted diet?

Also I forget but what is the combo on eating during this diet? Should you do the Fat and Protein and Carb and Protein together, but never Fat and Carb together?

I appreciate it guys and as I stated before I have searched here and elsewhere, I'm just looking for my own answers here on my own thread. Also I know that not all diets work the same for all people but it seems like a damn good place to start from. I am a very dedicated trainer and I will reach my goals no matter what. I'm just hoping for some advice from those that have already been down this road so that I don't waste too much time or lean mass in the process.

 

[CobraUTAH]

Supplementary post: My goal is to go from 13-14% BF to 5-7% by the middle or end of July which will allow for 6-8 weeks of cutting, this is not an absolute deadlline just a tentative time frame. Is this a realistic goal for an ectomorph with a good diet and intense training attitude? Also what if any supplements should I be taking? I've heard of taking flax oil, fish oil, uso's I think it's called, etc during a cutting carb restricted diet. What do these really do for the process. What fat metabolizer if any should I take? I already know not to take anything with Ephadra.

 

[CobraUTAH]

ttt

 

[mixwell]

hmmm thats a short amount of time to lseo all that fat, it can be done with a good thermo or even clen, but i wouldnt recommend it...

 

[mixwell]

and dont do a low carb diet imho, you need carbs, jsut keep it low maybe under 200 g's

 

[CobraUTAH]

Mixwell, thanks for the reply. Why do you think that's such a short amount of time? I'm 230 right now at 13%, my goal is to be about 5-7%. I should be able to get to at least 7% in eight weeks I would think that only comes out to less than 2 pounds a week. I'm calculating this by my 230 pounds at 13% which is 29.9 pounds of body fat. I'd like to get to 210 or 215 and 5-7%. At 215 and 7% that's 15 pounds of body fat, so going from 30 to 15 pounds of bodyfat means I need to cut 15 pounds of fat. Divide that 15 pounds by 8 weeks equals 1.88 pounds per week. Of course it won't work exactly as planned but that seems like an attainable goal with proper diet and a hard HIIT cardio program.
As for my diet I do plan to keep my calories up and not go to crazy low. I've heard of zero carb and less than 50 carb diets to loss fat, but I'm with you I feel carbs are essential for energy and proper nutrition. I will be reducing my carbs however by a lot and hope to get between 100 and 130 tops per day.

 

[CobraUTAH]

ttt

 

[B0ARDIN087]

just eat 500 below maintentenance with carbs/protein before 6 and protein fat after, pick a high protein macronutrient ratio, i am on a 45/30/25 protein/carbs/fat (thats for % cals not grams)

Also throw in some AM cardio before you eat anything and cycle NYC/ECA (they both contain ephedra, which is optional but i think you will find the consensus on this forum to be that they are not unhealthy if taken right)

You may have to cut your cal defiency and cut out sodium/diary and and increase cardio when you start to plateau. I know i didn't elaborate on much but there is tons of info on the forums u should have no problem finding it all!! good luck!

(ckd is also optional but u said u didn't want to do no carb)