Trying to map out my cutting plan

[mrkrsll]

I'm currently 5-11" / 210 lb @ 16-18% body fat

Goal = 190-195 @10% body fat

I plan on doing this over 18-20 weeks and dropping 1-1.25 lbs a week.

I will be planning on cutting 250 calories from my TDEE everyday for the first two weeks and then re evaluate. I will keep re evaluating on a bi weekly basis.

protein intake will be 252 g/day, carbs 215g/day and 84g of fat/day and again these numbers will be adjusted as weight starts coming off.

I will be cycling my carbs on my cardio days and lifting 5 days out of 7 and doing cardio on the remaining 2 days.

I'm not going to get into the minutia of my diet and training expect to say that carbs will be complex, protein will be lean and fats will be in the form of nut or fish oil.

I can definitely post my nutrition spread sheets if someone requests.

I have not been below 200 lbs in years so I'm sure it will seem a bit depressing when the weight drops off and my t shirts start hanging. Anyone have any advice or tips?

 

[snowpatrol123]

To hit 195@ 10% BF you're going to have to add ~5lbs of muscle depending on what your actual starting BF is. This won't happen if you're cutting. 185-190 would be doable with your current LBM, though. Just to make sure you have realistic expectations and don't think you're failing when you're actually on track.

Are you going to be running anabolics during this cut, or no?

 

[mrkrsll]

I am definitely no more then 18%
I guessing the 185 to 190 is factoring muscle mass that will be lost during the process?
I don't plan on running test until June at that point i'm hoping most of my body fat I want to lose will be off by then.

 

[snowpatrol123]

If you maintain a 250 cal defecit without AAS you'll lose some, but not much muscle starting from high double digits. 185 is probably more realistic with no extra hormones, but you'll be in a way better position to cycle at that bf% so don't worry about it too much. When you get into single digits its almost impossible to cut without catabolizing a lot of muscle.

Focus on your goals one at a time...185, lean. After that, a proper cycle with good diet could get you to a maintainable 200-210, still quite lean.

 

[mrkrsll]

Thanks man!