im 235lbs so.........

[Golden_Muscle]

How is this for a start?

230g protein
230g carbs
80g fats

I will do this for a week or two and then make adjustments until I find out exactly how much I need. Sound good? Or should I start off with more fats?

I want to maintain muscle, and burn fat. Thanks, GM.

 

[atherjen]

how is your current diet? how much are you consuming now?
from this I calculated the calories to be 2560 approx. now, by taking your weight and multiplying by 12(a begining point to cut) I get 2820.
You could go higher if you wished, if your just begining to cut now you dont want to drop too low at once.
Im also going to say that you dont have enough protein. you need AT LEAST 1g/lb of bodyweight. It would be opitmal while cutting to shoot for 1.5g/lb of bodyweight to preserve muscle mass. Perhaps cut back on the fats and increase your protein.
could you give us an example daily menu with an idea of the foods incorporated, sometimes people think that their eating clean and in reality their not.

to complete the whole cutting phase, how much cardio are you doing? stilll lifting heavy?

 

[Golden_Muscle]

how is your current diet? how much are you consuming now?
from this I calculated the calories to be 2560 approx. now, by taking your weight and multiplying by 12(a begining point to cut) I get 2820.
You could go higher if you wished, if your just begining to cut now you dont want to drop too low at once.
Im also going to say that you dont have enough protein. you need AT LEAST 1g/lb of bodyweight. It would be opitmal while cutting to shoot for 1.5g/lb of bodyweight to preserve muscle mass. Perhaps cut back on the fats and increase your protein.
could you give us an example daily menu with an idea of the foods incorporated, sometimes people think that their eating clean and in reality their not.

to complete the whole cutting phase, how much cardio are you doing? stilll lifting heavy?

Damn you know your stuff. Cutting is complicated! How about this?

protein 350g
carbs 300g
fats 100g EFA's? Essential fatty acids.

What do you think. Once i get this right, I will post my 6 meals per day for you.

 

[Golden_Muscle]

bump. Its already at the top but bump anyway.

 

[atherjen]

hmm try something like this.
ok for approx 2800 calories (12X bw)
350g protein
250g carbs
45g fat (in the form of EFA's)

keep carbs complex, tons of fiberous green veggies, only simple carbs post workout and stagger carb intake later in the day.
Good Luck! keep us updated!

 

[Golden_Muscle]

hmm try something like this.
ok for approx 2800 calories (12X bw)
350g protein
250g carbs
45g fat (in the form of EFA's)

keep carbs complex, tons of fiberous green veggies, only simple carbs post workout and stagger carb intake later in the day.
Good Luck! keep us updated!

Thank you soooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooo much!!!!!!

 

[atherjen]

No problem at all. try that for a while and let us know how it goes, can always switch things around more.