Hey guys! This is my first cutting diet. I need some help.
I've been on a clean bulk for about 4 months and reached up to 165 pounds.
Up from 149. I know that it was mostly muscle but I still feel like my body fat % is around 16-20
Can't really tell.
I called it 18 % and i therefore made these calculations
165 x 0.18 = 29.7
165 - 29.7 = 135.3
divided by 0.9 (I want to get to 9%) = 150. 333
So basically i have to loose about 15 pounts of fat. So 15 x 3500 = 52500 / 500 calorie deficit = 105 days. So 105 days of a 500 calorie deficit should get me there.
My current intake various from 2600 on non- training days to 3000 on training days (I have a low calorie requirement due to intense dieting in the past that helped me lose 66 pounds).
So how should I go about this? Should I incorporate HIIT? Some Tabata sessions? Switch to Total body training? Do pre-breakfest low intensity cardio?
Should I low carb? Or cut carbs after a certain time? Increase my protein intake? Increase fat intake?
Do I risk lossing muscle by consuming 1900 cal on non training and 2300 on training days?
Thanks for the input guys! I am going to Brazil for my christmas holidays and I really want to be ripped (I am 17 so it really matters. Especially in Brazil )