Help With Cutting Diet
Alright so I’ve been back in the gym for about 5 or 6 weeks now, and I’ve made some great gains. My endurance, strength, weight, and size have all increased. The large fat deposit which I obtained during my gym absence has reduced greatly, but I still have a good bit of fat covering my midsection(especially around my obliques). So I have decided to put the muscle gain on pause for a little while and start a cutting diet. I have never had to "diet" before because I never cared to be ripped. I was playing football for the better part of the last 7 years, and it would not be in my best interest to go under 10% body fat. Now that I am no longer playing, I want to get some of those 8 pack abs all yall out there have. I’ve read plenty of articles on cutting, but I would love for some feedback if anyone has any tips.
So here’s my plan:
I currently weigh 225 pounds. My rough calculations say I am about 14% body fat. Let’s just call it 15%. I used one of those calorie calculators on the site to calculate that I need about 2950 calories to maintain. Let’s call it 3000. The plan is to subtract 15% of those calories to calculate my "fat loss calories". So we have…
Fat Loss Calories = 3000 calories - 450(.15 x 3000) calories = 2550 calories
I plan to divide these 2550 calories into 7 "meals" throughout the day. I also decided that I would categorize 3 of these meals as large meals and 4 as snacks or small meals. My plan is to take in about 500 calories during the large meals and divide the remaining calories among those 4 other snacks. So we have this:
2550 daily calories - 1500 (500 x 3) large meal calories = 1050 remaining calories
1050 remaining calories / 4 snacks = 262 calories/snack
The bulk of my large meals will be grilled and baked chicken breasts, and my snacks may be a smaller portion of chicken, fruit, or a protein bar.
As long as I see a loss of 1 to 2 pounds/week, I hope to continue this diet for the next 6-8 weeks. I would like to get back down around 210 or 215 at a lower body fat content before I bulk again.
I would like you all to comment or give suggestions. Am I pretty close with this diet? Am I way off track? Is this solid? Will I be able to keep my muscle on me at this low calorie amount?
Any advice or feedback will help. Thank you all and I will keep progress pics posted
September 14, 2007 at 2:47 am
nice bro.. and good luck!
but why make 3 large and 4 snacks? why not make them all the same? and what is considered a Snack or Meal?
Post your food.
i just reposted my eating on my blog again, check it out.