What's the time frame on the plan? I'd personally cut less than 700 to start with, more like 300-500 and gradually increase as the weight loss stalls. But it depends how quickly you want the weight to come off.
Repacked and steveP have had good success with their cuts lately so I'm sure they can offer better advice than me...I'm on a 6 month cut hahaha
Quoting for truth.700 cal deficit is a large deficit to start with, but if you're not dieting for an extended amount of time may suit your purpose.
All other things constant, should result in about a kilo of bf loss every ten day or so. Obviously additional cardio will increase that.
You can diet for extended periods. No-one gets shredded in 8-10 weeks.... unless you started at 10%, and ime the body doesn't adapt that quickly, and not to the point where you can't implement dietary changes which will stimulate further fat loss relatively easily. I've been in a deficit for most of the time for many months......although it feels like years...... and am still getting leaner.
Keep your protein at that level, if you drop it to cut cals don't do it for an extended period.
Bear in mind, the lower the point you start the less you can reduce in future. My advice is to lose weight on the maximum amount of calories possible.
If you stagnate, and I don't mean for a few days because weight loss or gain is NOT linear, but if the scales don't move for a week - ten days, I would increase calories through carbs for 2-3 days and see if that gets you moving again. Not eating enough is as counter-productive to weight loss as eating too much.
I wouldnt go by %'s.Thanks guys this is great feedback.
I must admit the first day was a struggle, so yeah 700 is too much!
I'm hoping not to be on this too long, I hate cutting to be honest. I love to eat, and I love to get PRs and have high energy.. so 10-12% I'll be happy and go back to maintenance.
On the training, that part is fine as I'm hitting everything twice a week.
Back gets hit on Day1 and Day4
Pressing is on Day1 (chest), and Day3 (overhead). Both days have lateral and rear delt work.
Legs is hit on Day2, but also in deadlifts on Day4
Arms don't matter, they get hit all over the place.
Day5 I'll hit calves again, and do some cardio.
Will also squeeze a rest day in where needed.
So here's what I'm going to change based on your feedback:
-Cutting 10% from my cals for now, so going to be 2340 daily calories
-50/25/25 = -293 protein, 146 carbs, 65 fats
-3 weeks from now I will re-asses and cut 10% off again, unless the scale is dropping too dramatically
-I'm adding more volume to speed things up, and some cardio when I have time
Question - what percentages do you guys prefer for cutting?
I'm going with 50 protein, 25 carb, 25 fat.
I have heard it's bad to get fat much below 80g as it can screw up testosterone and other processes in the body.
I do see alot of people doing 40/30/30, but those same people don't change their ratios when they switch between bulk and cut.. I'm thinking higher protein better on a cut, and then increase the carbs when I go back to gaining?
I wouldnt go by %'s.
1-1.5gm of protein per lb.
Tim.
Yeah I'd work out the protein first and see what's left. I prefer higher fat than carbs but everyone is different. You may lose sufficient weight and feel a lot better with higher carbs than fat, depends on you
Thanks
Do you calculate protein based on lead mass? Or total bodyweight?
Haha yeah I know, but I'm a typical Virgo type I like to dig into details.
What I'll do is judge from my training if I need to increase carbs. Looks like I have some room to drop protein and increased carbs so I'll consider that if I'm hitting the wall in the gym
Cheers
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