The only way to figure this out is trial and error. It depends on what you eat, how much of it you eat, how much, sleep you get, what your exercise level is, and how fast your metabolism goes normally.
Me, I’m 230, probably at about 20% BF (I really don’t know. 40" waist and 6’3"), and I cut about two pounds of fat a week at about 2500kcal, doing HIIT 3x/week and lifting heavy 3x/week (alternating days). Some of the bigger guys can cut on 4k kcal. It really depends.
The way you find out how you do it is you try something and see if it works. You tried something. It’s working. Keep doing that, adding something else in every 2-4 weeks to keep progress steady, and you’re golden.[/quote]
i already gave him this advice in another post and then he created this one. I think he wants us to give him a magic number