I’d really appreciate some input on my cutting diet and my strategy:
I am at 14% BF 81kg/ 178lbs 5”10
I want to get to 10% so I have roughly 3KG/ 6.6lbs of fat to loose and ideally within the next 15 weeks (holiday booked)
I put on fat REALLY easily and have a slow metabolism
For the last year I have been back and forward between 83KG/182lbs and 78KG/171lbs and making little upwards progress. It is entirely my fault!!!
I am guilty of training hard, eating well and starting with too high BF, then every time I put on a bit of mass I start to look too fat so I panic, drop my cal’s and cut too quickly and lose any muscle I have gained, so then I panic and start eating more and the vicious cycle continues.
Rather than these quick bulk/cuts I want to be strict and aiming to get to 10% BF by reducing my calories at a slow and steady pace. I know that with the right diet/training I can minimise muscle loss, even if I lose all of it I am determined to get to 10% so I can bulk/cut between 10% and 15%
BMR = 1781
TDEE = 2241
Cutting Calories = 1793
Training – Upper/Lower body splits 4 days per week, focusing on heavy compound exercises. My thought process is if I maintain current strength and am losing weight then I should not be losing muscle.
Protein – 1.5 – 2g / lb of body weight
Fats – Keep low
Carbs – make up the rest of my calorie allocation.
Protein – 300g
Fat – 20g
This equates to 1700 kcals and my target is 1793 so this gives me wiggle room of 93kcal to account for slip ups, estimating portions etc (I will not be having cheat meals and will be measuring everything but just to be on the safe side I have this 93kg tolerance
I avoid creatine as it tends to make me bloated but I have plenty on hand if it’s worth adding
Test U @ 1000MG every 6 weeks (I am on prescribed trt)
Weeks 1-20 600mg Primo
Weeks 15-20 50mg Winstrol
The main questions I have:
· Based on my current weigh etc - is 1793 kcal aggressive enough? I have a small appetite and can function on a lot less if need be but obviously want to preserve muscle.
· How do my carbs to protein ration stack up? @1.5 – 2g / lb of body weight is more than I have ever consumed before however I am using primo which I know responds best with an extremely high protein diet. Should I adjust my carbs from 80g to 120g and lower my protein down to 260g?
· Is 3 months to loose 3kg/6.6 lbs of pure fat achievable or should I revaluate my expectations
· Any other advice is totally welcome