looking for a good cutting diet

[calebx23]

Hi guys.....im looking to lean up quite a bit.. im currently at 215 lbs 5'6" approx 16 % bodyfat....i was wondering what a good cutting diet might be.....i think i have everything intact, except im inexperienced when it comes to dieting...i.e. amount of protein, carbs, fat etc ........or how many calories i need to come down to....also what could be a good meal plan for me.....any info would be appreciated....i would like to get down as to where i can see all my abs...

 

[penny31]

I hate to get in a war over semantics but there is no such thing as a cutting diet. I apologize but this whole subject is very aggravating to me. I'd be willing to bet 95% of everybody on Meso knows how to eat to lose fat whether they realize or not.

Should you eat sugary shit? NO Should you eat huge portions at one sitting? NO Should you eat out of stress? NO Should you graze? NO Should you eat 5-7 small meals a day? YES Should you drink large amounts of alcohol? NO Should you drink large amounts of water? YES

You're 215 lbs. 16% BF--Assuming you lift 4-5x/week and do 5-6 sessions of atleast 30 min of cardio/week --I personally would start out at around 2300 calories for 1 week then drop to 2200 calories in week 2 then 2000 calories in week 3 and see where you're at at that point. As you continue to lose weight you will have to readjust your calories lower to take into account the loss of body mass and a slower metabolism. Also, I would take in 70% protein 15% fat 15% carbohydrates. In week 1 that would be 1610 calories (400 g) protein, 345 calories (39 g) fat, 345 calories (86 g) carbohydrates. You can figure out the rest of the weeks on your own.

I like high protein mainly because it keeps the water off and somehow makes your body burn hotter (that's why a calorie is not a calorie). Hope this helps.--Penny

 

[grb2000]

I hate to get in a war over semantics but there is no such thing as a cutting diet. I apologize but this whole subject is very aggravating to me. I'd be willing to bet 95% of everybody on Meso knows how to eat to lose fat whether they realize or not.

Should you eat sugary shit? NO Should you eat huge portions at one sitting? NO Should you eat out of stress? NO Should you graze? NO Should you eat 5-7 small meals a day? YES Should you drink large amounts of alcohol? NO Should you drink large amounts of water? YES

You're 215 lbs. 16% BF--Assuming you lift 4-5x/week and do 5-6 sessions of atleast 30 min of cardio/week --I personally would start out at around 2300 calories for 1 week then drop to 2200 calories in week 2 then 2000 calories in week 3 and see where you're at at that point. As you continue to lose weight you will have to readjust your calories lower to take into account the loss of body mass and a slower metabolism. Also, I would take in 70% protein 15% fat 15% carbohydrates. In week 1 that would be 1610 calories (400 g) protein, 345 calories (39 g) fat, 345 calories (86 g) carbohydrates. You can figure out the rest of the weeks on your own.

I like high protein mainly because it keeps the water off and somehow makes your body burn hotter (that's why a calorie is not a calorie). Hope this helps.--Penny

Penny hit it right on the nail. I did a lot of research before I ever cut, and it paid off.

GRB2000

 

[calebx23]

thanks for all the info....appreciate it.....

 

[lolokoss]

Bro here's a very effective meal plan

Meals 1-4

60g protein +20g fat

Alternate between shakes and solid food. You have EFAs with your shake and any type of fat you want with the solid food.

PWO: 80g dextrose + 40g whey
1hr after workout 80g carbs + veggies + 40g protein

simple and VERY effective