Cutting Advice! 190 lbs 17.6% BF

[crazed4muscle]

I'm 190 lbs, with BF at round 17.6%. I would like to cut to 10% BF.

Based on calculations, my maintenance calories per day would be 3000. I have cut calories by 500 to 2500.

I began my cutting cycle 1 week ago.

I am doing interval training for 20 min everyday, and train 5 days a week.

Supplementing with ECA stack, and 10 mg of M-Drol (Superdrol)

Over the last week, my BF dropped from 18.9% to 17.6%, however my weight has remained pretty much constant.

Should I drop calories further to increase fat loss? Any other advice to is welcomed.

 

[3J]

I'm 190 lbs, with BF at round 17.6%. I would like to cut to 10% BF.

Based on calculations, my maintenance calories per day would be 3000. I have cut calories by 500 to 2500.

I began my cutting cycle 1 week ago.

I am doing interval training for 20 min everyday, and train 5 days a week.

Supplementing with ECA stack, and 10 mg of M-Drol (Superdrol)

Over the last week, my BF dropped from 18.9% to 17.6%, however my weight has remained pretty much constant.

Should I drop calories further to increase fat loss? Any other advice to is welcomed.

where'd u get those calcs?? what formula did u use??

 

[crazed4muscle]

Calculate Daily Calories Burned

Using this thingy. I know its not that accurate. Im 5'7. I know my maintenance is around 3000 because my weight has been constant with that amount of calories over the last month

 

[3J]

and how do u know ur eating 3000 calories.. what are u using to keep track of that...

not trying to do 20 questions here.. just trying to help you the right way...

what do u think about empty stomach morning cardio?? thats the best for cutting

 

[crazed4muscle]

I keep a log of everything I eat lol... I have a protien shake and then do my cardio (morning). I usually train later in the day if its a workout day.

 

[3J]

aright.. well the next step (if u want ur diet critiqued) is to put up that log.. im sure we can make tweaks..

if u feel comfortable with it, then just drop the 500 calories planned and see how it goes..

dont forget your refeeds

 

[crazed4muscle]

Cutting:

Meal 1
Protien Shake
(2 cups of 2% milk 1 scoop of body fortress whey)
Low fat yogurt
2 glasses of V8

Meal 2
Handful of peanuts
2 pieces of wholewheat bread
Protien shake

Meal 3
Can of tuna
2 pieces of whole wheat bread
bowl of salad

Meal 4
Hanndful of peanuts
8 oz grilled chicken
salad bown

Meal 5
Scoop of whey protien (no milk)

Meal 5
Scoop of whey protien (no milk)

Adds up to around 2500 calories give or take

Been doing this for around a week

 

[3J]

Cutting:

Meal 1
Protien Shake
(2 cups of 2% milk 1 scoop of body fortress whey)
Low fat yogurt
2 glasses of V8

Meal 2
Handful of peanuts
2 pieces of wholewheat bread
Protien shake

Meal 3
Can of tuna
2 pieces of whole wheat bread
bowl of salad

Meal 4
Hanndful of peanuts
8 oz grilled chicken
salad bown

Meal 5
Scoop of whey protien (no milk)

Meal 5
Scoop of whey protien (no milk)

Adds up to around 2500 calories give or take

Been doing this for around a week

cant say thats gonna be 2500 calories.. i'd say that's closer to 1800-2000..

u'd be suprised how off people are about their caloric intake..

if u take the time to input everything u have into fitday.com.. u'll see how off u are..

also, u have 3 protein shakes in ur day.. thats wayyy too much..

protein shakes dont do shit for your metabolism.. u gotta think about that for a sec and eat whole foods..

if u wanna cut your macros should look like this

2500 calories

250g protein
150g carbs
100g fats

there's where ur body SHOULD be at.. i dont know about where ur metabolism is at right now

also, u should switch to a slow digesting protein before bed.. casein, cottage cheese, lean beef

 

[crazed4muscle]

I shall replace some of the shakes with whole foods. I know my calculations are accurate based on the portions I eat, however I'll keep your advise in mind and use the tool you suggested.

My macros are not too far off of what you have suggested. Have to just increase protein intake by about 30 grams.

Despite our different views on the number of calories, does the fact that I have not lost weight on the scale (lost BF% though by close to a percent) indicate that I need to further reduce food intake?

 

[3J]

I shall replace some of the shakes with whole foods. I know my calculations are accurate based on the portions I eat, however I'll keep your advise in mind and use the tool you suggested.

My macros are not too far off of what you have suggested. Have to just increase protein intake by about 30 grams.

Despite our different views on the number of calories, does the fact that I have not lost weight on the scale (lost BF% though by close to a percent) indicate that I need to further reduce food intake?

would it suprise u if i said no??

if your calculations are correct, then yes, u you would have to drop some calories..

if your calories are where i think they are, then ur not losing weight cuz your starving yourself.. your metabolism slows down and your body doesn't lose weight because its trying to hold on to anything that comes into your system (turning it into fat)..

two roads.. hopefully im wrong and u just have to drop some cals

 

[JamieOleBoy]

Man, hate to butt in and say something that might make you mad but....you may know what you're doing but chances are 3J knows a lot more than you do. Just take the advice...

 

[3J]

Man, hate to butt in and say something that might make you mad but....you may know what you're doing but chances are 3J knows a lot more about your body than you do. Just take the advice...

let him figure it out himself J.. if he feels he's right ant no one gonna change his mind

 

[crazed4muscle]

I dont doubt 3J advice, just trying to make sure we are on the same page.

To counter your point about starving myself, I dont feel as though I am "starving". I feel enegerized, and do not feel sluggish at all.

Should I maintain my current calorie intake over the next week, and then reasses?

 

[3J]

I dont doubt 3J advice, just trying to make sure we are on the same page.

To counter your point about starving myself, I dont feel as though I am "starving". I feel enegerized, and do not feel sluggish at all.

Should I maintain my current calorie intake over the next week, and then reasses?

u wouldn't feel as if ur starving.. ur body has a mechanism that triggers when u dont eat enough...

how about this.. humor me, lets do this my way just for a sec?

what are ur full stats??

age
weight
height
bf

 

[crazed4muscle]

21
190
5"7
17.6%

 

[3J]

21
190
5"7
17.6%

190 x .176 - 156.56 lbm

156.56 / 2.2 = 71.16

71.16 x 21.6 = 1537 + 370 = 1907 BMR

1907 x 1.55 = 2950.. so we have your tdee correct...

 

[3J]

Cutting:

Meal 1
Protien Shake
(2 cups of 2% milk 1 scoop of body fortress whey)
40g protein
Low fat yogurt
7g protein, 12g carbs, 0 fat
2 glasses of V8

Meal 2
Handful of peanuts
15g fat.. roughly
2 pieces of wholewheat bread
50g carbs, roughly
Protien shake
30g??
Meal 3
Can of tuna
48g protein
2 pieces of whole wheat bread
50g carbs
bowl of salad

Meal 4
Hanndful of peanuts
15g fats
8 oz grilled chicken
50g protein
salad bown

Meal 5
Scoop of whey protien (no milk)
30g
Meal 5
Scoop of whey protien (no milk)
30g
Adds up to around 2500 calories give or take

Been doing this for around a week

do the math.. its not 2500 calories

 

[3J]

^ these are very rough estimates.. u'd have to input into fitday.com.. but its clear ur not eating the calories u think u are

 

[crazed4muscle]

Ya...

I am pretty confident that my calorie calculations are corrent, should I include one day a week where I eat above maintenance?

 

[crazed4muscle]

Im in Canada, so keep in mind too that foods here have slightly different nutritional content