T Nation

How Does This Cutting Diet Look?

Ok so this will be very general of what my diet will be, but should get the concept across.

Age: 21
200lbs ~13%
5’9"

CUTTING

Macro split 40/40/20

Calories: 2200
P:880cal-220g
C:880cal-220g
F:440cal~49g

5meals

Meal 1: 44/44/?
clean protien
Oats

Meal 2: 44/39/?
Clean protien
Veggies
Brown rice
1/2 fat calorie meal

Pre workout: 44/44/?
Clean protien
Brown rice

Post workout: 44/55/?
Clean protien
Brown rice

Meal 5: 44/39/?
Clean protien
Veggies
Brown rice
2/2 fat calorie meal

The fat number per meal is determined by the protien source.

Sooooo how’s she look?

200lbs ~13%
5’9"

LBM = Lean Body Mass
You currently have 174 lbs. LBM

LBM * 1.5 = 261 Grams of Protein/Day
LBM * 1 = 174 Grams of Carbs/Day
LBM * 0.5 = 87 Grams of Fat/DAY

STARTING POINT
Calories: 2523
P:261g - 1044cals
C:174g - 696cals
F:87g - 783cals

***From here lower your carbs to 100 grams per day which will look like this:

CUTTING
Calories: 2227
P:261g - 1044cals
C:100g - 400cals
F:87g - 783cals

***If you plateau you can leave protein and fat constant while cycling bewteen 30-50-100 carbs/day.

200 @13% and 5 9 is pretty big.

Personally I’d swap some of the carbs for fat and move the carbs to after training.

[quote]JLone wrote:
200lbs ~13%
5’9"

LBM = Lean Body Mass
You currently have 174 lbs. LBM

LBM * 1.5 = 261 Grams of Protein/Day
LBM * 1 = 174 Grams of Carbs/Day
LBM * 0.5 = 87 Grams of Fat/DAY

STARTING POINT
Calories: 2523
P:261g - 1044cals
C:174g - 696cals
F:87g - 783cals

***From here lower your carbs to 100 grams per day which will look like this:

CUTTING
Calories: 2227
P:261g - 1044cals
C:100g - 400cals
F:87g - 783cals

***If you plateau you can leave protein and fat constant while cycling bewteen 30-50-100 carbs/day. [/quote]

Thanks man ill give it a shot!

I’ve trying to search a

[quote]JLone wrote:
200lbs ~13%
5’9"

LBM = Lean Body Mass
You currently have 174 lbs. LBM

LBM * 1.5 = 261 Grams of Protein/Day
LBM * 1 = 174 Grams of Carbs/Day
LBM * 0.5 = 87 Grams of Fat/DAY

STARTING POINT
Calories: 2523
P:261g - 1044cals
C:174g - 696cals
F:87g - 783cals

***From here lower your carbs to 100 grams per day which will look like this:

CUTTING
Calories: 2227
P:261g - 1044cals
C:100g - 400cals
F:87g - 783cals

***If you plateau you can leave protein and fat constant while cycling bewteen 30-50-100 carbs/day. [/quote]

Thanks man ill give it a shot!

I’ve trying to search and read about calories off total weight or LBM.

I’ve also read up on doing
Carbs: 20% breakfast 20% Preworkout 25% Postworkout and the rest spred evenly between the other 2 meals.
What you think about doing that?

[quote]DoubleDuce wrote:
200 @13% and 5 9 is pretty big.

Personally I’d swap some of the carbs for fat and move the carbs to after training.[/quote]

I’ve been working hard! I saw a article here where they cycle carbs and fats.

[quote]CMuscle19 wrote:
I’ve also read up on doing
Carbs: 20% breakfast 20% Preworkout 25% Postworkout and the rest spred evenly between the other 2 meals.
What you think about doing that?
[/quote]
Yes, most around here including myself would advocate that you place a majority of your carbs at breakfast and around your workout. You don’t need to get caught up in percentages your digestive system won’t be using a calculator.

[quote]JLone wrote:

[quote]CMuscle19 wrote:
I’ve also read up on doing
Carbs: 20% breakfast 20% Preworkout 25% Postworkout and the rest spred evenly between the other 2 meals.
What you think about doing that?
[/quote]
Yes, most around here including myself would advocate that you place a majority of your carbs at breakfast and around your workout. You don’t need to get caught up in percentages your digestive system won’t be using a calculator. [/quote]

For what it’s worth, breakfast is the last place I’d put carbs.

[quote]DoubleDuce wrote:

[quote]JLone wrote:

[quote]CMuscle19 wrote:
I’ve also read up on doing
Carbs: 20% breakfast 20% Preworkout 25% Postworkout and the rest spred evenly between the other 2 meals.
What you think about doing that?
[/quote]
Yes, most around here including myself would advocate that you place a majority of your carbs at breakfast and around your workout. You don’t need to get caught up in percentages your digestive system won’t be using a calculator. [/quote]
For what it’s worth, breakfast is the last place I’d put carbs.[/quote]
I don’t normally eat breakfast period but much smarter men then myself including Lonnie Lowery (bodybuilder with a PhD) have written about staking carbohydrates around breakfast and workouts.

And I may be coming out of left field but I believe that is how The Mighty Stu utilizes carbohydrates as well. Someone please correct that statement if wrong.

[quote]JLone wrote:

[quote]DoubleDuce wrote:

[quote]JLone wrote:

[quote]CMuscle19 wrote:
I’ve also read up on doing
Carbs: 20% breakfast 20% Preworkout 25% Postworkout and the rest spred evenly between the other 2 meals.
What you think about doing that?
[/quote]
Yes, most around here including myself would advocate that you place a majority of your carbs at breakfast and around your workout. You don’t need to get caught up in percentages your digestive system won’t be using a calculator. [/quote]
For what it’s worth, breakfast is the last place I’d put carbs.[/quote]
I don’t normally eat breakfast period but much smarter men then myself including Lonnie Lowery (bodybuilder with a PhD) have written about staking carbohydrates around breakfast and workouts.

And I may be coming out of left field but I believe that is how The Mighty Stu utilizes carbohydrates as well. Someone please correct that statement if wrong. [/quote]

I have seen Stu mention that breakfast and peri-workout is where most/all his carbs are ingested. I follow the same carb timing and have had good results leaning out and adding mass.

OP, fasted morning walks with BCAAs or MAG-10 can really help you lean out without losing muscle mass along the way.

[quote]JLone wrote:

[quote]DoubleDuce wrote:

[quote]JLone wrote:

[quote]CMuscle19 wrote:
I’ve also read up on doing
Carbs: 20% breakfast 20% Preworkout 25% Postworkout and the rest spred evenly between the other 2 meals.
What you think about doing that?
[/quote]
Yes, most around here including myself would advocate that you place a majority of your carbs at breakfast and around your workout. You don’t need to get caught up in percentages your digestive system won’t be using a calculator. [/quote]
For what it’s worth, breakfast is the last place I’d put carbs.[/quote]
I don’t normally eat breakfast period but much smarter men then myself including Lonnie Lowery (bodybuilder with a PhD) have written about staking carbohydrates around breakfast and workouts.

And I may be coming out of left field but I believe that is how The Mighty Stu utilizes carbohydrates as well. Someone please correct that statement if wrong. [/quote]

They do. Doesn’t work for me.

You are more insulin sensitive in the morning. BUT that includes fat.

Goal weigh or body percentage and time frame would be helpful.
Amount and type of cardio as well as cardio timing can determine carb timing. This is where mention of Lonnie’s breakfast carbs comes in to play.

Diet macros are fine. You have to adjust things as progress slows over the weeks and in Conjunction with training.

It is simple and straight forward but not as simple as macro ratios.

Ok, so my goal is to get down to around or under 8% before I go on vacation (beach body). I leave June 1st. 14weeks.

As off right now I only do cardio twice a week, and warm up type cardio 5 minutes before working out. But I will be doing cardio 4-5 days a week.

I working during the day, I usually get to the game at around 6:30. And cardio during the week will be after my workout and protein shake. Except one day during the week I will have a day just for cardio so ill be doing cardio at 6:30.

Split:
Mon: Chest/tris/abs
Tues: Back/bis/calves
Wend: Cardio
Thurs: legs/abs
Fri: shoulders/traps/calves
Sat: intense cardio (sometimes sports)
Sun: off

I will throw cardio on days I can. Most likely tues,wend,thurs,sat,sun

5ft 9
200lbs
13% body fat

You need to lose 10lbs in 14 weeks.

No offense but please post some pictures. I need to see visually where you carry this additional 10lbs.

In my photo I am around 7-8% body fat. I carry almost all of my fat around my waist, so I need to actually cut fat to get good abs.

You may be able to achieve your goal with a little more cardio, water loading, and an over the counter diarrhetic like expel. If you are natural this maybe preferred to avoid losing hard earned muscle in the process.

I’d stick to just putting carbs pre, during and post work out. Keep the rest protein and fat, plus veggies and some fruit for brekkie. Pineapple and blueberries being my fav! Couple of HIIT sessions a week should be ok to start with. Might need to chuck in some fasted walks at some point but would only bother when things really get stuck. After about three weeks chuck in a cheat meal once a week.

This is working for me at the moment. I tried carb cycling on my last cut but didn’t cope well with the ups and downs. Really grinding on the 4 low days, then struggling to eat the calories on the high day.