T Nation

Need Cutting Advice


#1

Hey guys, I'm ready to cut for a 12 week period

My stats are:
5 10"
230lbs (105kg)
20% BF
Male
Endomorph

I'm aiming for 2100 calories a day, 131g Carbs, 263g Protein, 58g Fat
I'm looking to loose been 2-3lbs (1+ KGS) a week
I am not including my 4x resistance workouts a week, and walking 3x a week in the calorie totals, so i guess some days my expenditure will be less than 2100

Anyone have any advice for me?
I'd like to shed about 15-20kg in the 12 week period because I go overseas

Cheers


#2

Losing weight at 2-3 lbs per week will take off a decent amount of lean body mass with the fat. Also, at your size, and if you are training 4 days per week, you should be able to lose weight at 2500-3000 kcal per day, 2100 is for a petite inactive woman. How much were you eating per day before the cut? Were you weight stable or gaining? If gaining, how much?


#3

Intermittent Fasting…look into it.

Focus on the big three lifts and go heavy, and give yourself recovery time between workouts.

Sprint 2 or 3 days a week for 10 minutes.

Your mileage may vary, but this has been working for me.