T Nation

Diet numbers: what the dilly yo?

So I’ve been trying to get about 5-7 lbs of fat off of me for a while now. I’m 6’0, 180, 13-15% bf, work in an office. I never feel like I’m getting the right amount of calories when I’m dieting. What sort of percentage do you guys use? Bill phillips recommends 10x body weight (1800 cal) while Berardi puts me at 2800 for cutting. Anybody who has had success (especially some with a similar body type) getting ripped please help me out here. I’ve got the will, just need the info…

I’ll try to give you a little help…
Start with 10-15 calories per lb. of bodyweight. Start off at the higher end of the scale and see what happens Divide it up into 50% protein, 30% carbs and 20% fat. Find the caloric intake and exercise activity that enables you to lose 1-2 lbs per week. Keep a food log and weigh yourself first thing in the morning only. If you don’t lose any weight over the course of a week lower your calories by about 300.