Need help setting up my cut diet 10% to 5%

[socalmuscle]

Me: 5'11 225-230 10%bf (hydro tested), meso, 6 years training.

going off the 14cal per BW I have figured on 3200-3300 kcal. want to try a 50/30/20 split pro/cho/fat. I have found this year my body is responding better to a lower cho intake. I like the feeling of less bloat from the cho as well.

with that said at 3300kcal it would be approx 415g pro/205cho/90 fat.

I ask for some input on an actual meal plan, 6-8 meals a day cause im always hungry.

for some reason im having a hard time designing my own plan this time around. I have found in the past that is just easier to have someone make a meal plan i can eat from and ill just stick to that everyday.

any advice/feedback welcomed, feel free to ask more questions as well.

 

[SouthernLord]

Have you ever got your BF that low before in the past? 10% is already pretty lean. Is this a contest prep? If so why not hire a contest prep guy and let him do the leg work in designing you a specific diet. Are you on cycle? Why the cut and paste 14 cal be BW diet? I would probably do some sort of carb cycle or CKD with weekly refeeds. There are some knowledgeable bros on this board who could possibly hook you up. Rage-Of-Sparta and makaveli come to mind. Both of these guy know a lot about this stuff.

I personally would not want to walk around that lean(5%) for any period of time. I can see if it is for a contest. I can only imagine how bad my joints would hurt and how poor my training would be.

 

[Rage-Of-Sparta]

if your getting ready for a show then def get a professional to do your diet for you. it will take all the stress and guess work out of what to do.
you just follow the plan that they give u to the T.
of course you need to find someone u trust and that is knowledgable about training and diet.
If you are just trying to get to a lower BF% just to see if you can than I think slowly tapering your cals down every one to two weeks would be ideal for preserving muscle and losing fat. you just simply drop 200cals every wekk until you are at your desired leeaness.
most low carb, ketogenic diets work very well in stripping fat fast and saving muscle.

 

[socalmuscle]

Have you ever got your BF that low before in the past? 10% is already pretty lean. Is this a contest prep? If so why not hire a contest prep guy and let him do the leg work in designing you a specific diet. Are you on cycle? Why the cut and paste 14 cal be BW diet? I would probably do some sort of carb cycle or CKD with weekly refeeds. There are some knowledgeable bros on this board who could possibly hook you up. Rage-Of-Sparta and makaveli come to mind. Both of these guy know a lot about this stuff.

I personally would not want to walk around that lean(5%) for any period of time. I can see if it is for a contest. I can only imagine how bad my joints would hurt and how poor my training would be.

the leanest i have ever been was about a year ago, I was around 7%. Thinking about doing my first show in the spring (march/april). Honesty i would like to try and drop down to 5-6% and see how well i can maintain that lean of a physique. Yes I know under around 7% isnt exactly healthy but then maybe when i reach that point ill be happy and switch to a maintenance diet.

not on a cycle. I do have some clen/T3 which i will probably use.


the 14kcal x bw was a recommendation i pulled off one of wulfgars posts, besides that in the past i have always started around 14-15kcal x bw for a diet. do you have another suggestion??

last year i did the weekly refeeds and that worked well for me. This year seems like my body has changed a bit and so far ive just been watching my cho intake and keeping that around 200 grams a day and I feel great.

besides sparta and makavelli it would be great if wulfgar could throw down some of his knowledge and wisdom, much respect for nick.