cutting advice/guidance wanted

[Geoghegan]

Hi everyone,

i'm just about to start cutting and i want to do it efficiently and effectively. i know there are alot of calculators and whatnot out there but to be honest, i'm not convinced they are accurate as i have used them before and not seen great results. So i'm here asking for opinions on my calorie needs and macro's...

I'm 93kg (204 lb) and roughly 15% body fat.
my current split is -legs - back -chest -shoulders -off -off -off
bulking calories reached 3500/day and my macros were 370carbs 220protein 125fat

i'm going to slowly bring in cardio 1-3 times a week, mixing up LISS and HIIT

thanks

 

[SquadLeader]

Your current lay out doesn't look bad at all, I think all you really need to do is start the cardio.

 

[heavylifts]

Your going to want to adjust them accordingly feel it out test your energy levels see how you feel and then adjust

 

[Geoghegan]

shall i take it down to 2500 and keep protein at 220? or is that too drastic to start off at?

 

[3J]

well it really matters to where you were in the first place.. i like the idea of your adding cardio first.. dont do 3 times a week, make it 5 times a week.. do low intensity 45min post workout whenever possible..

once you stall you can start reducing calories... why jump to 2500?

 

[DemonTheory]

Look up leangains, it's not for everyone but i know i have used to it GREAT results and after about 1 week it because second nature

 

[Geoghegan]

Look up leangains, it's not for everyone but i know i have used to it GREAT results and after about 1 week it because second nature

yeah i have already read up on it but couldn't physically stomach the calories in such a short period of time on my bulk. i currently only eat from 1pm - 7pm

well it really matters to where you were in the first place.. i like the idea of your adding cardio first.. dont do 3 times a week, make it 5 times a week.. do low intensity 45min post workout whenever possible..

once you stall you can start reducing calories... why jump to 2500?

i believe my maintenance would be 3000 calories roughly, so 500 calorie deficit per day would lead to 1lb per week fat loss? am i very wrong in thinking this?

 

[thgoance]

you can probably cut at 2.5k at 204 lbs, up protein decrease carbs.

 

[heavylifts]

well it really matters to where you were in the first place.. i like the idea of your adding cardio first.. dont do 3 times a week, make it 5 times a week.. do low intensity 45min post workout whenever possible..

once you stall you can start reducing calories... why jump to 2500?

5 times is much better

 

[Geoghegan]

Right so i've been at 2.5k since monday and i've been doing LISS. does my protein really need to go above 220 as i'm only 204lb? i'm not 'carbophobic' so i dont mind keeping them higher as it were.

also shall i do carb reefeeds at this stage or wait till i'm more depleted?