How do i diet for my first cutting cycle???

[downunder hunter]

Hey fellas,

I am starting my first cutting cycle and realise the importance of having a calorie controlled diet to achieve the best posibble results.
I would just like some of you experienced guys to embark some knowledge onto me to get my head around the whole thing and get me on the right track.
I weigh 190 pounds at 18% bodyfat i want to realistically get down to at least 12% in 16 weeks. I train for a minimum 6 hours a week and when starting to cut will add another 2 hours of cardio to this.
How many calories should i be targetting to eat a day?? and what are the best sources of calories for a cutting cycle??
Thanks heaps for the help

 

[needtogetaas]

Hey fellas,

I am starting my first cutting cycle and realise the importance of having a calorie controlled diet to achieve the best posibble results.
I would just like some of you experienced guys to embark some knowledge onto me to get my head around the whole thing and get me on the right track.
I weigh 190 pounds at 18% bodyfat i want to realistically get down to at least 12% in 16 weeks. I train for a minimum 6 hours a week and when starting to cut will add another 2 hours of cardio to this.
How many calories should i be targetting to eat a day?? and what are the best sources of calories for a cutting cycle??
Thanks heaps for the help

lean body mass x13= daily cals
lean body mass x1.5= daily protein in grams x4= in total daily cals
125 grams of carbs every day x4= total in cals

take the total of protein and carb cals and add them up. - that number from the number of total cals per day. The number left is the amount of fats per day in total cals. / that number by 9 and that is the total fat per day in grams.

change the cals as your body comp changes using the same formula each week. cut down the carbs a little each week if fat lost starts to slow down.

Eat 6-7 meals spread out over the day. Try to stick to mostly lean meat like chicken and fish. Try to eat mostly if not only complex carbs and veggies threw out the day except post work out.

After say 5pm cut out all carbs except veggies these are ok. Eat most of your carbs early in the day and before your daily work out.


Thank you

 

[ianbell121]

lean body mass x13= daily cals
lean body mass x1.5= daily protein in grams x4= in total daily cals
125 grams of carbs every day x4= total in cals

take the total of protein and carb cals and add them up. - that number from the number of total cals per day. The number left is the amount of fats per day in total cals. / that number by 9 and that is the total fat per day in grams.

change the cals as your body comp changes using the same formula each week. cut down the carbs a little each week if fat lost starts to slow down.

Eat 6-7 meals spread out over the day. Try to stick to mostly lean meat like chicken and fish. Try to eat mostly if not only complex carbs and veggies threw out the day except post work out.

After say 5pm cut out all carbs except veggies these are ok. Eat most of your carbs early in the day and before your daily work out.


Thank you

excellent tips.

 

[calpoly]

^^agree'd. I suggest reading championship bodybuilding by Chris Aceto

 

[megx89]

Thank you for the info, I do have a question though, is this net daily cals? for example if I burn 1000 cals during a workout in one evening, is that an added 1000 cals that can be consumed?