cut diet macros

[bhcolex50x]

hey guys, looking to work on my cut diet.

im 225, 15% bf, 6' tall looking to cut down some. I've already lost about 15 lbs and 2.5" off my waist this year.

i'm curious what the nutrients in your cut diets look like?

375 cal fat- 41grams
750cal protein- 190 grams
1125cal carbs- 281 grams
2250 cal total


just kind of what I've come up with to try out but would love some critiques. i was thinking 4 days at this then on day 5 up cal to 2750 by upping my carbs and protein a little then back down for 4 days.

my goal for the next 2 months is to drop to 10-12% bf

thanks in advance guys look forward to feedback

[exphys88]

There are many ways to go about this with similar results, but I'll tell you what I would do for a client or myself.

-increase protein to 1 gram per lb of body weight.
-increase fat grams to .3-.4 gram per lb of body weight. Focus on healthy fats (olive oil, avocados, pb, walnuts, fish)
-keep carbs to around 150-200 grams ( mostly whole food carbs-sweet potatoes, oats, whole wheat bread, fruit)

There's nothing wrong with your plan, as long as the food choices are good. I would just do things a little different. I know the protein is over kill, but I prefer high protein to feel fuller between meals when cutting.

[bhcolex50x]

hey man thanks for the tips, in the past I've just tried to eat clean, never really broken it down but i think I'm about as lean as i can be without focusing more on the break down

[vicix]

Thanks for the advice op and everyone else

[deathdodger]

I never drop my protein cals

[Vod321]

never put fats and carbs together unless your carbs are low glycemic and they wont effect blood sguar. elevated bs will cause a release of insulin which is a storage hormone signaling the body to store. to have fats in the system when we are in a state of storage due to high blood sugar we are storing fat.

[exphys88]

never put fats and carbs together unless your carbs are low glycemic and they wont effect blood sguar. elevated bs will cause a release of insulin which is a storage hormone signaling the body to store. to have fats in the system when we are in a state of storage due to high blood sugar we are storing fat.

There is nothing wrong w eating carbs and fat together. Protein can cause as much of an insulin spike as carbs. You're over thinking this.

There is absolutely no scientific evidence that carbs cause us to gain fat. It's extra calories that cause fat gain, and those extra cals can come from carbs, fat or protein.

http://weightology.net/weightologyweekly/?s=insulin+taubes&searchsubmit=

http://wholehealthsource.blogspot.com/2011/08/carbohydrate-hypothesis-of-obesity.html?m=1

http://wholehealthsource.blogspot.com/2012/02/is-sugar-fattening.html?m=1

[Bigbird88]

Thanks for all the info. Helped a lot!

[Racelife]

I look to stretch myself and shoot for 1.25 grams per body pound. That way when I fall short my body still full of protein. 1 lbs is perfect ratio. That hunger between meals (once metabolism starts rockin) is horrible.

[bionic redneck]

my diet im using to cut right now is bout 322gprotien, 150g carbs, and fats bout 75g.. so far i started at 6 ft 287lbs @21% in august... now im at 263lbs at 15%...and im droppin to 255lbs hoping to be close to 13 and ill decide from there on whether or not to cut down another percent or 2 till i slowly lean bulk back to 265lbs

[Racelife]

Great start