Need Help With Callorie Intake

[Polfa/Jelfa]

Need Help With Callorie Intake !

On a cutting cycle how many grams of Protein/Fats/Carbs should a 230lb BB (me) be taking in. How many calories each does that turn up to be. Yes i know about the diferent types diets but i m jsut curious which one syou guys recomend. Thanks guys.

Please Help Me out

 

[Polfa/Jelfa]

Bumping to top.....for more IMPUT

 

[BigAndy69]

I would start with carbs/Protein/Fat a 40/40/20, they moving to 30/50/20, then 20/60/20. As for calories, roughly 12 times your bodyweight is maintenance.

 

[Polfa/Jelfa]

I would start with carbs/Protein/Fat a 40/40/20, they moving to 30/50/20, then 20/60/20. As for calories, roughly 12 times your bodyweight is maintenance.

Thanks for imput bro...@ 230 Lbs that would mean...???sorya little lost... for 20/60/20 that would those precentages but from what number of calories bro????etc....

 

[Polfa/Jelfa]

Bump........

 

[hookuprx]

He said roughly 12 times your current body weight is what you need to sustain your current self.

 

[Polfa/Jelfa]

Ok so if i want to loose fat i should eat less or even the amount off calories required to sustain? I mean just eat the sustaining #of callories @20/40/20 or at alower callorie intake then for sustaining.

 

[JG1]

eat less to lose fat. BW X 12 to sustain, BW X 10 to lose weight

 

[Polfa/Jelfa]

Thanks bro thats what i thought ..but wasnt 100% sure was looking for exactly that anwser.... what u think of start decreasing 100 calories per day all the way down to 400 less per day.

 

[Polfa/Jelfa]

Bump .........

 

[Polfa/Jelfa]

Bump

 

[Mike P.T.]

hmmm how about 50% carbs 50% fat. protein??? what's that!!!??

 

[BigAndy69]

10X your bodyweight is a little too low is you want to maintain most of your lbm. (unless your the type who uses 2g of test on a cutting cycle)

12X your BW: 2760, drop your calories by 250 and do cardio in the morning on an empty stomach EOD for 45mins-1hour moderate intensity (65% of your Max heart rate which is 220 - your age)

As you progress through the diet, drop your calories further and switch ratios.

 

[JOKER47]

As for calories, roughly 12 times your bodyweight is maintenance.

Dammit! That explains a lot......

BigAndy> Whenever I try to maintain, I feel like I start losing drastic amounts of muscle. (Not that I have tones, but I still feel like that.) How do you "cut", drug-free, without losing mass? Or, how do I get protein up without increasing calories by a huge amount?

Thanks,
Joker

 

[JOKER47]

Bump once for BigAndy or anyone else that might have a suggestion.

Joker

 

[Polfa/Jelfa]

10X your bodyweight is a little too low is you want to maintain most of your lbm. (unless your the type who uses 2g of test on a cutting cycle)

12X your BW: 2760, drop your calories by 250 and do cardio in the morning on an empty stomach EOD for 45mins-1hour moderate intensity (65% of your Max heart rate which is 220 - your age)

As you progress through the diet, drop your calories further and switch ratios.

Good advice bro.... definatelly apreciate it...lol...no im not the type who uses 2g of test on cuting cycle.lol not yet

 

[Polfa/Jelfa]

Bump...

 

[BigAndy69]

Dammit! That explains a lot......

BigAndy> Whenever I try to maintain, I feel like I start losing drastic amounts of muscle. (Not that I have tones, but I still feel like that.) How do you "cut", drug-free, without losing mass? Or, how do I get protein up without increasing calories by a huge amount?

Thanks,
Joker

Drug free cutting is THE toughest thing in Bodybuilding. If you can do it properly than you truly become an expert. After a few years, I've mastered it, but I've made lots of mistake along the way.

You can't go to 10X your bodyweight. If you do, you'll lose too much lbm. You need to give your body all the essential, that means multivitamin, dairy products, fiber.... and restrict calories to a point where you can burn bodyfat without burning lbm.

Cardio is very useful since I don't lower my calories to less than 11.5X BW. Cardio sessions must be at least 45mins to 1 hour working at only 60-65% of your max heart rate. The treadmill in the morning on a empty stomach, or better yet BCAA's is the best way to go at it.

Reduce weight training to only 3 times a week.

Don't restrict carbs too much on weight training days. You should consume most of your carbs BEFORE your workout so you can lift at our best and maintain intensity. On training days, I consume 200g of carbs (1g per lb of BW) and on Non training days, 120-150.

I also like to train in the early afternoon.

Fiber for some reason helps me keep lbm. I believe it's because it helps in the digestion of large amounts of protein. Eat your fiber!!! 40-50g a day. Oatmeal/Beans/Metamucil. Don't count it in your carb total.

Whole grains like Bulgur help tremendously.

One last thing I can think of is cottage cheese before bed. I have half a container as my last meal, 15g of carbs and 30g of protein. I noticed an immediate change when I add this to my diet. Beware of the sodium content.

That's all I can think of right now.

 

[JOKER47]

Drug free cutting is THE toughest thing in Bodybuilding. If you can do it properly than you truly become an expert. After a few years, I've mastered it, but I've made lots of mistake along the way.

You can't go to 10X your bodyweight. If you do, you'll lose too much lbm. You need to give your body all the essential, that means multivitamin, dairy products, fiber.... and restrict calories to a point where you can burn bodyfat without burning lbm.

Cardio is very useful since I don't lower my calories to less than 11.5X BW. Cardio sessions must be at least 45mins to 1 hour working at only 60-65% of your max heart rate. The treadmill in the morning on a empty stomach, or better yet BCAA's is the best way to go at it.

Reduce weight training to only 3 times a week.

Don't restrict carbs too much on weight training days. You should consume most of your carbs BEFORE your workout so you can lift at our best and maintain intensity. On training days, I consume 200g of carbs (1g per lb of BW) and on Non training days, 120-150.

I also like to train in the early afternoon.

Fiber for some reason helps me keep lbm. I believe it's because it helps in the digestion of large amounts of protein. Eat your fiber!!! 40-50g a day. Oatmeal/Beans/Metamucil. Don't count it in your carb total.

Whole grains like Bulgur help tremendously.

One last thing I can think of is cottage cheese before bed. I have half a container as my last meal, 15g of carbs and 30g of protein. I noticed an immediate change when I add this to my diet. Beware of the sodium content.

That's all I can think of right now.

Thanks for info. Much appreciated.

Joker

 

[BigAndy69]

Thanks for info. Much appreciated.

Joker

You're welcome.