Diet Help!

[HouseOfStraw]

Hey guys, so i've recently gotten off my first cycle and I am happy with the results. I am now looking for a bit of help when it comes to the diet aspect of things. I am roughly 15%bf, 31yrs old, lift 5 times per week, 6ft 1in, 92kg. Im not sure on my TDEE or any of that stuff! I am looking at cutting back as much body fat as possible before my next cycle but i'd like to retain as much muscle as possible.

Can anyone help me out?

Thanks!

 

[mickc1965]

In general maintenance calories is your body weight in lbs multiplied somewhere between 14 and 16 depending on how active you are during the day / intense your training sessions are so for you that would be somewhere between 2840 and 3245 so if you want to cut and maintain as much muscle mass as possible you should aim for a weekly loss of approximately 1 lb so I would suggest reducing your caloric intake to 2750 if you are very active / 2350 if not and if you are losing a 1lb a week then you know your caloric intake is correct or adjust calories up / down to suit weight loss goal. Also remember once you know your maintenance calories to adjust caloric intake downwards as you lose weight.


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[Jay Scott]

Few simple tips:

Cut down carbs a little bit, by lets say 20%.

Additionally, add 30 minutes of cardio 3 times per week.

When this stop progressing, up the cardio to 4-5 times per week.

When that stops progressing, consider dropping carbs/fats even lower

 

[stevesmi]

post cycle is not the time to start cutting down as your HPTA needs to fully recover

what you need to do in the future is cut down AHEAD of a cycle, then use that cycle to put on quality muscle mass. not wait till after cycle to decide to cut.

right now i would focus on full recovery, then I would recommend a SARM's stack where you can get into a caloric deficit and hold your mass and recomp

 

[Masonic Bodybuilder]

If you aren't familiar with the TDEE, just google a TDEE calculator. It will take you through the steps to figure it out. Just cut 300-500 calories from your maintenance.

 

[muskate]

Here is a good video for you to watch on nutrition 101. I explain how to calculate your daily calorie, protein, carb and fat requirements based on your goals: http://www.evolutionary.org/forums/...s/nutrition-101-carbs-proteins-fat-46427.html

A rough estimate to determine how many calories you need is to multiply your body weight (in pounds) by 15. That will give you the amount of calories needed to maintain your current body weight. If your goal is to gain weight, multiply your body weight by 17-18. If your goal is to loose weigh, multiply your body weight by 12-13.
For example, a 200 pound person would need 3000 calories to maintain his weight (200 x 15 = 3000).

Once you have determined your calorie needs. Set your protein intake. A good number to shoot for is:
1-1.5 grams of protein/pound of body weight for natural athletes
1.5-2grams of protein/pound of body weight for enhance athletes

Once you have set your protein intake, fill the rest of your calorie intake with carbohydrates and fat.

 

[LevButlerov]

That would be a bit too much of a stress for your body to take - let it get completely recovered first, and then do proper cutting. In any case, you will indeed need to reduce slightly your carb intake, and the calories you eat per day. Just don't try too hard till you get completely recovered first.