Cutting Ratios

[AirWolf]

Ok - I think I'm just about through with CKD and ready to move to a diet that I can sustain long term...CKD was just making me tired and depressed.

My current stats...27, 225, 22% bf (tested on home bf scale...so probably not that accurate - based on past caliper tests I think I'm a bit lower).

My goal is to get down to 10% bf - I'd like to keep as much LBM as possible in getting there. What caloric intake and breakdown would you recommend?

Right now I'm getting around 2500 daily calories, 45% fat, 42% protein, 13% carbs. All pretty clean (eggs, flax, turkey, cheese, oats, whey, ANPB are my staples).

My workout is HST MWF, 1hr spinning Tuesday, 30min hill training Thursday, 1hr elliptical/stairclimber Sunday.

Any help to get to my goals is much appreciated...

 

[poopmonkey]

My calculations put your maintanance levels at 3300 and cutting at 2700.

As far as ratios go, I don't really think you can go wrong as long as you avoid extremes. Decide how much protein you're going to get each day and then build the remaining calories in carbs and fat. Try to put 60-100 grams of carbs right after your workout, then factor in the rest from good sources.

Fill up the rest of caloric balance with fats and you should be good to go.

 

[AirWolf]

2500 calories is way to low for someone your size.

I'm at 195 and I'm cutting with 2500 calories.

Would you recommend somewhere closer to 3000? And how about the breakdown? Is there any % that needs to be raised?

 

[poopmonkey]

You managed to reply before I could edit my post. See new one above.

 

[AirWolf]

My calculations put your maintanance levels at 3300 and cutting at 2700.

As far as ratios go, I don't really think you can go wrong as long as you avoid extremes. Decide how much protein you're going to get each day and then build the remaining calories in carbs and fat. Try to put 60-100 grams of carbs right after your workout, then factor in the rest from good sources.

Fill up the rest of caloric balance with fats and you should be good to go.

Thx for the help...k to you

I'm going to up the oats PWO to 1 cup (60g carbs) and add 2 more eggs (1 white only)...that'll put me at around 2700cal w/ a breakdown of 44/40/16 f/p/c and gives me 270g of protein a day.

 

[njlw226]

the best cutting ratio that i have used, is 40% pro, 30% carbs, and 30% fat. good luck!

 

[AirWolf]

the best cutting ratio that i have used, is 40% pro, 30% carbs, and 30% fat. good luck!

Thanks...I'm having a hard time getting the fat down to 30% while keeping the protein high without completely ditching the flax. I suppose I could pour out the fat when I cook my turkey and move to 2% cheese to try and lower it to a certain extent.

 

[krisco]

Ok - I think I'm just about through with CKD and ready to move to a diet that I can sustain long term...CKD was just making me tired and depressed.

My current stats...27, 225, 22% bf (tested on home bf scale...so probably not that accurate - based on past caliper tests I think I'm a bit lower).

My goal is to get down to 10% bf - I'd like to keep as much LBM as possible in getting there. What caloric intake and breakdown would you recommend?

Right now I'm getting around 2500 daily calories, 45% fat, 42% protein, 13% carbs. All pretty clean (eggs, flax, turkey, cheese, oats, whey, ANPB are my staples).

My workout is HST MWF, 1hr spinning Tuesday, 30min hill training Thursday, 1hr elliptical/stairclimber Sunday.

Any help to get to my goals is much appreciated...

Your in the same boat i am/was.
Back in september I was 230lbs. not sure of bf% didn't measure(i'm an idiot) now i'm 202-204 and dropping @15%bf and have kept 99% of my LBM w/o AAS. Try at least 300g's of protien a day and no more than 50g's of carbs(most of which are right after your workout), fill the rest with good fats.your cals p/day look good also. hope this helps...

 

[AirWolf]

Your in the same boat i am/was.
Back in september I was 230lbs. not sure of bf% didn't measure(i'm an idiot) now i'm 202-204 and dropping @15%bf and have kept 99% of my LBM w/o AAS. Try at least 300g's of protien a day and no more than 50g's of carbs(most of which are right after your workout), fill the rest with good fats.your cals p/day look good also. hope this helps...

krisco - thx for the encouragement, good to hear a success story, k to you!

I'm gonna up the protein a bit more and see how that changes my ratios. Did you eat the same on your lifting and your cardio days?

 

[krisco]

krisco - thx for the encouragement, good to hear a success story, k to you!

I'm gonna up the protein a bit more and see how that changes my ratios. Did you eat the same on your lifting and your cardio days?

Yeah! cardio and lifting days... same bat food same bat channel