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Calories on a cut?

ozcroboy

ozcroboy

Buff Brother
How many calories wud u consume on a cutting diet? No juicing.

6ft 1" 180lb 14%

I'm on 2000 cals plus another 500 cals from shakes

4 weights sessions a week
6 x 30min light cardio a week 350 cals burn per session


250g protein
100g carbs
40g fats

From the 2500 cals

This sound bout right?

Goal is 10-12%


Sent from my iPhone using Tapatalk
 
Also if you want to cut try this in replacement of your cardio.

renuraqu.jpg
 
yeah i believe 500 a day equalling out 3500 calories a week which is i believe the equivalent of losing one 1 pound.

what works for me is stopping my carbs after 6pm. if I train at night then i cut the carbs post work out..
 
For your Cardio, try Tabata's (invented by Izumi Tabata - Professor of Sports Science).

You can find everything from Tabata Timer's to Workout's on Google.

They're very short and very intense..............................................................JP

P.S.
You can do them before you have Breakfast, they're Perfect, even if your busy.

8 Rounds can be done in about 6 Minutes flat, 20 sec on and 20 sec off.

P.S.S.
Best thing is they never get Boring, because you can chose different Exercise's everyday or every week.
 
Last edited:
dylangemelli said:
the number will be different for EVERYONE... you have to figure out your maintenance and then from there you can put an actual calorie consumption number together to determine what will help you to lose weight...
Click to expand...

Hey Dylan, I have a question about maintenance calories (which is what I use also) but have always wondered doesn't this change with bf/muscle ratio. Say one guy is 200lb @ 16%bf and another is 200lb @ 10%bf. Wouldn't the second guy obviously need more calories to "maintain" therefore in the end its just a starting point right?

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Reason I ask is I'm currently running barely below figured maintenance cals & losing 2lbs week....thinking of adding some back in to slow it a bit

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dylangemelli said:
the number will be different for EVERYONE... you have to figure out your maintenance and then from there you can put an actual calorie consumption number together to determine what will help you to lose weight...
Click to expand...

Yes on the first week of these new meal plans so goin to add n decrease food as I go to hit the sweet spot.


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are u guys usually hungry while cutting? im on the 3rd day of an aggressive cut n feeling hungry, not starving, but hungry for half the day. that normal? will this pass after a few days as my body adjusts to less calories?
 
ozcroboy said:
are u guys usually hungry while cutting? im on the 3rd day of an aggressive cut n feeling hungry, not starving, but hungry for half the day. that normal? will this pass after a few days as my body adjusts to less calories?
Click to expand...

It will take adjusting. Foods high in fiber will keep you feeling more satisfied and full
 
jbranken said:
It will take adjusting. Foods high in fiber will keep you feeling more satisfied and full
Click to expand...

cool will deal with it for a week n see if i need more cals or not. if im dropping weight to fast etc. week days are stricter than weekends tho as its a 5 day delivered meal plan. im sure my weekend cheat meal will have me full again lol
 
ozcroboy said:
cool will deal with it for a week n see if i need more cals or not. if im dropping weight to fast etc. week days are stricter than weekends tho as its a 5 day delivered meal plan. im sure my weekend cheat meal will have me full again lol
Click to expand...

You doing that Dan Marino sht?


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No cateredfit.com. Fat loss stalled on my own cooking so trying the meal plans just to cut


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ozcroboy said:
are u guys usually hungry while cutting? im on the 3rd day of an aggressive cut n feeling hungry, not starving, but hungry for half the day. that normal? will this pass after a few days as my body adjusts to less calories?
Click to expand...


Yeh, man unfortunately that's pretty normal. I wish it was easy. During my contest prep I was so hungry during the final weeks I was pissed off all the time. There's nothing worse than finishing a meal and still hungry as fuck. I spent nearly two months hungry the whole time. High fiber helps a lot, and so does drinking lots of water. Stimulants will help appetite suppression as well.
 
RickRock said:
Yeh, man unfortunately that's pretty normal. I wish it was easy. During my contest prep I was so hungry during the final weeks I was pissed off all the time. There's nothing worse than finishing a meal and still hungry as fuck. I spent nearly two months hungry the whole time. High fiber helps a lot, and so does drinking lots of water. Stimulants will help appetite suppression as well.
Click to expand...

yeah im like annoyed hungry not starving. used to be full like when on a bulk. well as long as this is normal i will persist i guess
 
Yep 25-30 grams a day during the week, and a 600 gram carb up on Sat. Some people spread it over Sat and Sun, but for me a single day works better. Very similar to Dan Duchaine's Body Opus and Dr Mauro DiPasquale's Anabolic Diet.
 
So do what doin and carb up once a week. Cheat day not meal


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Last edited:
ozcroboy said:
How many calories wud u consume on a cutting diet? No juicing.

6ft 1" 180lb 14%

I'm on 2000 cals plus another 500 cals from shakes

4 weights sessions a week
6 x 30min light cardio a week 350 cals burn per session


250g protein
100g carbs
40g fats

From the 2500 cals

This sound bout right?

Goal is 10-12%


Sent from my iPhone using Tapatalk
Click to expand...

For a cutting diet, you'll need to do BMR-10%.

BMR=weight x 12
subtract 10%
= your daily CBMR (Cutting Basal Metabolic Rate)
 
Just go on a 500 calorie deficit from your maintenance level. Honestly being 6'1 and 180 lbs, you have a lot of room to grow. Develop some more muscle first and once you get to about 200-215 lbs then worry about cutting. But as far as your original question, I go for about 60 carbs a day while consuming none after 2 pm except my post workout shake. Then you can load up on the weekend and consume about 500 carbs.


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Illphil228 said:
Just go on a 500 calorie deficit from your maintenance level. Honestly being 6'1 and 180 lbs, you have a lot of room to grow. Develop some more muscle first and once you get to about 200-215 lbs then worry about cutting. But as far as your original question, I go for about 60 carbs a day while consuming none after 2 pm except my post workout shake. Then you can load up on the weekend and consume about 500 carbs.


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Click to expand...

I'm an ecto. Heaviest I've even been is 210 on cycle n bloated as fuk! 185 n athletic seems to be my ideal weight



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ozcroboy said:
I'm an ecto. Heaviest I've even been is 210 on cycle n bloated as fuk! 185 n athletic seems to be my ideal weight



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Click to expand...

Post up a complete daily diet including times you eat , work out, wake up, and go to bed. Be specific and I can help you with your diet bro.
Example:
6:30 25g protein shake and banana
7:00 4 whole eggs, 4 egg whites, cup of oatmeal, mixed berries
9:00 25g protein shake, 6 oz tuna, 1 cup brown rice
Etc, etc...


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ozcroboy said:
How many calories wud u consume on a cutting diet? No juicing.

6ft 1" 180lb 14%




250g protein
100g carbs
40g fats

From the 2500 cals

This sound bout right?

Goal is 10-12%


Sent from my iPhone using Tapatalk
Click to expand...

Btw, This only equals 1760 cals


Sent from my iPhone using Tapatalk
 
im on a meal plan from cateredfit.com at the mo as im cutting b4 i tren/test up but my normal routine is

wake up 9am
10am 1 cup egg whites with 2 pieces wheat toast
pre workout shake 25g protein 2g carbs 1g fat
noon work out
post work out shake
2pm lunch large chicken breast with 1/2 cup brown rice
4pm 30 mins cardio
5pm large 2 lean turkey patties w veges
9pm med steak/lrge salmon fillet w veges
11pm shake with scoop of peanut butter

snack on a piece of fruit x 2 durin day

sleep bout midnight

gym 4 days
cardio 6 days

it im at 190lbs my bf is around 18%
200 n im up around 20%
carbs go straight to my abs its seems
 
Ok. Everything after 2 pm looks ok. On a cutting diet I would replace my steak with chicken. You need some help in the mornings though. Waking up at 9 and not eating til 10 won't cut it. As soon as you wake up you should take in protein.

9:00 shake
9:30 cup of egg whites is fine but put a few whole eggs in there too. Add some oats and drop the bread. Add some fruits in there too.
11:30 pre workout shake
1:00 post workout shake with high protein and high carbs. This should be your last meal with a lot of carbs.
2:00 your above lunch.
4:00 cardio- protein shake w low carbs.
5:00 your above meal
8:00 8 oz chicken breast w veggies
10:00 casein shake.
10:30 go to bed.

This is just an example. You don't want to be eating late at night. You do not require energy before sleep. Take your fish oils, aminos, glut amine, creating, etc. nothing burns fat like lean muscle so kill it in the gym and keep your protein high


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Illphil228 said:
Ok. Everything after 2 pm looks ok. On a cutting diet I would replace my steak with chicken. You need some help in the mornings though. Waking up at 9 and not eating til 10 won't cut it. As soon as you wake up you should take in protein.

9:00 shake
9:30 cup of egg whites is fine but put a few whole eggs in there too. Add some oats and drop the bread. Add some fruits in there too.
11:30 pre workout shake
1:00 post workout shake with high protein and high carbs. This should be your last meal with a lot of carbs.
2:00 your above lunch.
4:00 cardio- protein shake w low carbs.
5:00 your above meal
8:00 8 oz chicken breast w veggies
10:00 casein shake.
10:30 go to bed.

This is just an example. You don't want to be eating late at night. You do not require energy before sleep. Take your fish oils, aminos, glut amine, creating, etc. nothing burns fat like lean muscle so kill it in the gym and keep your protein high


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Click to expand...

yeah the steak/chicken/fish/turkey rotation so its not set in stone. me n carbs dont get along lol. if i dont eat lean i get a gut. moderate carbs i size up well but the gut returns. i size up ok but the abs are the biggest prob. ive elways ended up with an athletic frame not a tank. my height n genetics i guess
 
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