Help me with numbers.. on a cut diet

[Do]

Current Stats :

Height : 5 feet 8 inches
Weight : 70 Kg
Fat : 20 %

Somewhere between Mesomorph and Endomorph.


Target : Lose around 2 pounds a week till I can (probably more then 12 weeks) without loosing too much of muscles.

Calculations :
LBM (Lean Body Mass) = [total weight (kg) x (100 - bodyfat %)]/100 = [ 70 x ( 100 - 20 ) ] / 100 = 56 kg
BMR (Basal Metabolic Rate) = 370 + (21.6 x LBM) = 370 + ( 21.6 x 56 ) = 1579.6
AV (Activity Factor(Level)) = 1.3 - 1.4

TEE (Total Energy Expenditure) = BMR x AV
= 1579.6 x 1.3 = 2053.5
= 1579.6 x 1.4 = 2211.5

To Cut :

TEE - 10% = 2053.5 - 205.35 = 1848.15
TEE - 20% = 2053.5 - 410.70 = 1642.80

TEE - 10% = 2211.5 - 221.10 = 1990.40
TEE - 20% = 2211.5 - 442.30 = 1769.2


Target Calories :

From = 1990.40
To = 1642.80


Average = 1816.60




so 1816.60 calories is the correct number ?

 

[Mrrippedzilla]

Your calculations are correct, your maintenance is around 2100 (rounding up for simplicity) so 1800 would be a 15% deficit approximately.
However, you will not lose 2 pounds of FAT per week on that deficit, it simply isn't large enough - it adds up to approx. 2100 calories deficit per week (just over 1/2 pound). Now this is a nice, easy way to start - especially if your not used to dieting & its psychological effects, but the fat loss will be painfully slow over 12 weeks.
At the end of the 12 weeks, if you maintain a 15% deficit, you'll lose around 4%bf (not exactly worth cheering about).

If you want to lose 2 pounds per week however......
First, let me say that what I'm about to explain would help you lose 2 pounds per week (approx. 1.25%bf) while still preserving muscle. Whether you can handle it psycologically (fatigue, occasional cravings, etc) is something you have to decide for yourself.

To preserve muscle you should consume at least 1.2g of protein per pound of weight so let's get this out of the way first.
You weigh 70kg = 154 pounds
4 calories per g of protein
154 x 1.2g protein =185g
4 x 185 = 740 calories
Now to lose 2 pounds per week you need a 1,000 calorie deficit (approx. 45% deficit).
This means you would need to consume around 1,100 calories per day.
Protein = 740
20% should come from fat = 220 calories
This would leave you with 140 calories from carbs - I strongly suggest you make most of these veggies (for fibre & nutritional value).

As you can see, this is basically a keto diet (put your carbs pre and post workout for maximum efficiency).
As far as supplements go, I suggest a basic multivitamin to cover your bases & some fish oil for efa's won't hurt.
You should also have a refeed day every 10 days just to upregulate your hormones and keep the fat loss ticking.
Refeed day = high carb, high protein, high calorie, low fat
Your refeed day is basically the same as a typical diet day, except you can eat as much carbs as you want - but make sure it's mostly starchy carbs (rice, potatoes, etc), limit your intake of fructose (fruit) and sucrose (biscuits, cakes, etc).

That is the sort of plan that will let you lose 2 pounds per week while still preserving muscle, whether you can handle it for 12 weeks depends on your mentality.
I should note that I've made the assumption that you lift weights regularly, if not - then completely ignore everything I just laid out for you

 

[DreDay187]

Your calculations are correct, your maintenance is around 2100 (rounding up for simplicity) so 1800 would be a 15% deficit approximately.
However, you will not lose 2 pounds of FAT per week on that deficit, it simply isn't large enough - it adds up to approx. 2100 calories deficit per week (just over 1/2 pound). Now this is a nice, easy way to start - especially if your not used to dieting & its psychological effects, but the fat loss will be painfully slow over 12 weeks.
At the end of the 12 weeks, if you maintain a 15% deficit, you'll lose around 4%bf (not exactly worth cheering about).

If you want to lose 2 pounds per week however......
First, let me say that what I'm about to explain would help you lose 2 pounds per week (approx. 1.25%bf) while still preserving muscle. Whether you can handle it psycologically (fatigue, occasional cravings, etc) is something you have to decide for yourself.

To preserve muscle you should consume at least 1.2g of protein per pound of weight so let's get this out of the way first.
You weigh 70kg = 154 pounds
4 calories per g of protein
4 x 154 = 616 calories
Now to lose 2 pounds per week you need a 1,000 calorie deficit (approx. 45% deficit).
This means you would need to consume around 1,100 calories per day.
Protein = 620
20% should come from fat = 220 calories
This would leave you with 260 calories from carbs - I strongly suggest you make most of these veggies (for fibre & nutritional value).

As you can see, this is basically a keto diet (put your carbs pre and post workout for maximum efficiency).
As far as supplements go, I suggest a basic multivitamin to cover your bases & some fish oil for efa's won't hurt.
You should also have a refeed day every 10 days just to upregulate your hormones and keep the fat loss ticking.
Refeed day = high carb, high protein, high calorie, low fat
Your refeed day is basically the same as a typical diet day, except you can eat as much carbs as you want - but make sure it's mostly starchy carbs (rice, potatoes, etc), limit your intake of fructose (fruit) and sucrose (biscuits, cakes, etc).

That is the sort of plan that will let you lose 2 pounds per week while still preserving muscle, whether you can handle it for 12 weeks depends on your mentality.
I should note that I've made the assumption that you lift weights regularly, if not - then completely ignore everything I just laid out for you

Just to add to this, if you do run this type of diet don't fall under the more is better mentality and try to cut more calories by dropping protein or fat. They are ESSENTIAL nutrients and you will already be getting them in minimum amounts. Also don't go cardio crazy. It's counterintuitive but going hard and long with cardio can actually slow down your weight loss.

 

[PrinceDianabol]

Im gonna give this diet a shot. On a cut atm and not gettin results quick enough haha. Have been eating at only 500cal deficit. Just to check, following your diet plan rippedzilla would these be right for my stats?

6"2, 96.5kg/212lbs

Cals: 2200
Pro: 255 x 4 = 1020cal
Carb: 185g x 4 = 740cal
Fat: 49g x 9 = 440cal

Fats arent too low??

 

[Mrrippedzilla]

Im gonna give this diet a shot. On a cut atm and not gettin results quick enough haha. Have been eating at only 500cal deficit. Just to check, following your diet plan rippedzilla would these be right for my stats?

6"2, 96.5kg/212lbs

Cals: 2200
Pro: 255 x 4 = 1020cal
Carb: 185g x 4 = 740cal
Fat: 49g x 9 = 440cal

Fats arent too low??

Good to go bro
I recommend supplementing with a multivit & fish oil aswell to cover the essentials.
I should add that the OP is 20%bf, if your below 12% - have a refeed every 7 days (rather than 10).

As for how to train on the programme, just PM me and I'll change anything if it needs to be changed

 

[PrinceDianabol]

Awesome thanks bro. Ill send you a PM

 

[Do]

Your calculations are correct, your maintenance is around 2100 (rounding up for simplicity) so 1800 would be a 15% deficit approximately.
However, you will not lose 2 pounds of FAT per week on that deficit, it simply isn't large enough - it adds up to approx. 2100 calories deficit per week (just over 1/2 pound). Now this is a nice, easy way to start - especially if your not used to dieting & its psychological effects, but the fat loss will be painfully slow over 12 weeks.
At the end of the 12 weeks, if you maintain a 15% deficit, you'll lose around 4%bf (not exactly worth cheering about).

If you want to lose 2 pounds per week however......
First, let me say that what I'm about to explain would help you lose 2 pounds per week (approx. 1.25%bf) while still preserving muscle. Whether you can handle it psycologically (fatigue, occasional cravings, etc) is something you have to decide for yourself.

To preserve muscle you should consume at least 1.2g of protein per pound of weight so let's get this out of the way first.
You weigh 70kg = 154 pounds
4 calories per g of protein
4 x 154 = 616 calories
Now to lose 2 pounds per week you need a 1,000 calorie deficit (approx. 45% deficit).
This means you would need to consume around 1,100 calories per day.
Protein = 620
20% should come from fat = 220 calories
This would leave you with 260 calories from carbs - I strongly suggest you make most of these veggies (for fibre & nutritional value).

As you can see, this is basically a keto diet (put your carbs pre and post workout for maximum efficiency).
As far as supplements go, I suggest a basic multivitamin to cover your bases & some fish oil for efa's won't hurt.
You should also have a refeed day every 10 days just to upregulate your hormones and keep the fat loss ticking.
Refeed day = high carb, high protein, high calorie, low fat
Your refeed day is basically the same as a typical diet day, except you can eat as much carbs as you want - but make sure it's mostly starchy carbs (rice, potatoes, etc), limit your intake of fructose (fruit) and sucrose (biscuits, cakes, etc).

That is the sort of plan that will let you lose 2 pounds per week while still preserving muscle, whether you can handle it for 12 weeks depends on your mentality.
I should note that I've made the assumption that you lift weights regularly, if not - then completely ignore everything I just laid out for you

Thanks a lot for taking pain to go in details, I wasn't expecting such a detailed reply

I am a regular lifter, lifting 4-5 days a week. And have earlier experience with dieting.The last time I dieted, I did 1200 Calories at around 68kg body weight, the protein was 140grams, the carbs were 50grams and rest was from fats, yet I lost considerable amount of muscles (from whatever I gained I lost about 20% of it).

An another question, you said 1.2 grams of protein per pound of bodyweight, which comes to 185 grams, yet the calculation is for 154 grams, is that a mistake or am I missing something ?

 

[Mrrippedzilla]

The protein was a miscalculation, I've edited the original post with the correct numbers (higher protein, lower carbs) - thanks for spotting it

Honestly, you really don't need to lift more than 3/4 days per week when your cutting because the aim of the lifting sessions is simply to maintain muscle. You want to make sure that the intensity is high (weight on the bar) but volume (sets) & frequency (days) is low.

Your previous experience: your protein intake was far too low (should've been at least 180g) - this combined with high volume lifting (5 days a week with alot of reps/sets) is a recipe for muscle loss. Most people on keto type diets only lose muscle because the protein intake is too low (as Dre warned about) or the training is too high.

Also, you must realise that you will lose some muscle on any cut unless your on cycle - you can have the smallest deficit in the world but muscle loss, to some degree, is inevitable.

 

[Do]

The protein was a miscalculation, I've edited the original post with the correct numbers (higher protein, lower carbs) - thanks for spotting it

Honestly, you really don't need to lift more than 3/4 days per week when your cutting because the aim of the lifting sessions is simply to maintain muscle. You want to make sure that the intensity is high (weight on the bar) but volume (sets) & frequency (days) is low.

Your previous experience: your protein intake was far too low (should've been at least 180g) - this combined with high volume lifting (5 days a week with alot of reps/sets) is a recipe for muscle loss. Most people on keto type diets only lose muscle because the protein intake is too low (as Dre warned about) or the training is too high.

Also, you must realise that you will lose some muscle on any cut unless your on cycle - you can have the smallest deficit in the world but muscle loss, to some degree, is inevitable.

ok, thanks s lot man, I will give it a try.

 

[GreenCoffeeBeans]

I think you should use Green Coffee Beans for your diet, It is the best plan for loose weight without any exercise and no side effect because it is made up of pure coffee beans extract.You can buy it anywhere from Australia!