First cutting diet...need help

[Colbycheez]

Hey I have just decided to start my first cut...my stats

weight 184
height 5'11
bf% 16-18
Total caloric intake 3300 (40/40/20 split-lifting days and 45/25/30 split-non lifting days) P/C/F

I have been doin madcow's 5x5 and I am goin to continue with it.
Im goin to do cardio 3 times a week. Probably HIIT

Questions:

1) How many calories do I need daily?
2) What type of cardio do I need to do?

 

[jaygoodyyo]

high interval cardio at least 20 mins i do 30 to 40 mins every other day fat falling off me i lost nerly a stone now been doin it over a munth tho

bu my diet is att
50p/30c/20f

 

[jerrity126]

As far as calories you probably need around 3000 to maintain (there some formulas you can calculate for that). So to cut you should take in less than that or increase your cardio.

 

[SouthernLord]

Hey I have just decided to start my first cut...my stats

weight 184
height 5'11
bf% 16-18
Total caloric intake 3300 (40/40/20 split-lifting days and 45/25/30 split-non lifting days) P/C/F

I have been doin madcow's 5x5 and I am goin to continue with it.
Im goin to do cardio 3 times a week. Probably HIIT

Questions:

1) How many calories do I need daily?
2) What type of cardio do I need to do?

Since you are doing a demanding program plus planning on HIIT I would only make a small caloric deficit at first.

Stick to those macros and shoot for 3000 kcal a day at first. You can make future adjustments a you lose fat or when your fat loss stalls.

 

[MsBeverlyHills]

post your diet. heres mine for an upcoming show-

Meal 1
3 egg whites
1/2 cup oatmeal

Meal 2
3 egg whites
small chicken breast
1/2 cup brown rice

Meal 3
6-8 Oz. Chicken breast
1 cup cabbage
1/2 grapefruit

Meal 4
1 can tuna in water
steamed broccoli

Meal 5
6-8 oz fish
1 cup cabbage
1/2 grapefruit

not alot of calories or fat... Im pretty tired

 

[Colbycheez]

Thanks all for your info

 

[brandonp005]

check out my log bro in the journals forum....i'm on a cutting diet now and its very detailed...start reading around page 25 i think

i was 5'6", 180lbs around 13% bf when i started my cutting cycle so our numbers will probably be pretty close

 

[Colbycheez]

check out my log bro in the journals forum....i'm on a cutting diet now and its very detailed...start reading around page 25 i think

i was 5'6", 180lbs around 13% bf when i started my cutting cycle so our numbers will probably be pretty close

Mind postin me a link....i can't find it lol

 

[Colbycheez]

Should I carb cycle or just stick to just keeping my macros and lower caloric intake.

 

[brandonp005]

Mind postin me a link....i can't find it lol

My daily intake for cutting will be as followed:

2320 cals
270g of protein
125g of carbs
82g of fat
***All these calculations came from the wisdom of Needto.

Sample Diet
2 jumbo eggs, 2 pieces of american cheese (cheese omelet)
2 pieces of wheat toast
1 serving of all natural pb (spread on toast)
8 oz. of chicken breast
1 sweet potatoe
1 serving of natural almonds
16 oz. of turkey breast cutlets
3 servings of baby carrots
1 pre workout protein shake
1 post workout protein shake
1 bedtime protein shake

Totals:

Cals 2348
Fats 72.5g
Carbs 124g
Protein 300g

 

[brandonp005]

Breakfast
2 large eggs
5 pieces of turkey bacon
2 pieces of wheat toast
1 serving of smart balance peanut butter

Lunches
16oz. of chicken (make 2 meals out of this)
2 servings of baby carrots
2 servings of broccoli
1 serving of natural almonds

1 pre-workout protein shake
1 post-workout protein shake (Big Blast Shake)

Dinner
1 serving of flounder
1 sweet potatoe (without skin)
1 protein shake at bed time

Totals are:

2281 calories
78 grams of fat
129 grams of carbs
272 grams of protein

48% protein
30% fat
22% carbs

 

[brandonp005]

^^^ there are a couple meal plans that i'm currently running for my cutting cycle. only change is when i have sweet potatoes, i don't eat them at dinner time. i eat them for lunch. i try to keep my carb intake to only come from veggies (broccoli and carrots) after 5pm. plus the nice heavy complex carb (sweet potatoes) when taken at lunch times helps provide me with good energy for my workouts which are around 6-6:30pm.

 

[Colbycheez]

^^^ there are a couple meal plans that i'm currently running for my cutting cycle. only change is when i have sweet potatoes, i don't eat them at dinner time. i eat them for lunch. i try to keep my carb intake to only come from veggies (broccoli and carrots) after 5pm. plus the nice heavy complex carb (sweet potatoes) when taken at lunch times helps provide me with good energy for my workouts which are around 6-6:30pm.

Wow we are very simliar in diet and workout scheldule...I hit the weights at 7:00 to 7:30 usually