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Calories on a cut - Apr. 23 2008 11:25:36
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Wadey
Posts: 108
Joined: Oct. 5 2007
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Stats:
Age: 20
Height: 5ft 11ins
Weight: 13st 2lbs
Bf: about 18%
What would be a guideline amount of calories for a cut?
< Message edited by Wadey -- Apr. 23 2008 11:26:01 >
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RE: Calories on a cut - Apr. 23 2008 11:44:35
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Smacky
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Joined: Aug. 30 2007
From: Northants
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On my recent cut, I reduced my cal intake by about 300 cals per day, and increased my cardio. It's a hit and miss affair really; as you don't want to reduce your food intake by too much (in order to retain your hard earned muscle).
After your initial weight loss (there is always around 2-3 weeks of fairly dramatic decreace), aim for around 1-2lb fat loss a week.
Regarding cardio - start off with 2 to 3 x 30 minute steady state sessions a week, and build up from there - depending on how your weight loss is going. I was doing 4 x 30 minute steady state, then changed this to 4 x 30 minutes HIIT cardio from the 2nd month onwards.
< Message edited by Smacky -- Apr. 23 2008 11:45:07 >
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RE: Calories on a cut - Apr. 23 2008 13:00:11
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richsINS
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From: London, United Kingdom
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id try 2000-2200 and see what happens for a 2 week period.
First week no doubt youll drop some water weight, 2nd week will show you a pretty honest weight loss/gain/maintenance. From the 2nd week we can adjust it further, by either adding cardio(or more cardio) or eating less(Prob lower carbs and replace those carb changes with veggies to fill you up).
As for cardio, id say steady slow stuff for 45minutes a few times a week. Change to hiit when your fitness impoves alot.
Good luck
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Consistency, Progressive overload & Kcal to suit.
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RE: Calories on a cut - Apr. 23 2008 13:41:49
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Chris M
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From: Glasgow, Scotland, UK
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I'd agree as above with Rich. I'm reasonably similar to your stats and find aiming for around 1900 - 2100 kcals per day is providing good results with two refeeds per week although I do not have an active job. I'd get in as much steady cardio as possible also mate.
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RE: Calories on a cut - Apr. 23 2008 14:01:19
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Wadey
Posts: 108
Joined: Oct. 5 2007
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This is my cutting diet...
07.30 WAKE
20g Whey in Water
07.45
50g Oats in water
1 Yolks 4 whites scrambled
10.30
40g Whey
30g powdered Oats
13.30
120g Sardines/Mackerel in tomato sauce
With large Salad
16.15 PRE-WORKOUT
130g Tuna 50g Pasta with Sweetcorn.
17.15 GYM - 1Hr Weights Training
18.15 PWO
40g Whey
19.00 PPWO
60g Rice
150g Chicken Breast
Large serving Green veg
10.00 LAST MEAL
200g Cottage Cheese
10g Peanut Butter
I think it comes to about 2000-2100 calories. Seems to be going ok at the mine about 2lbs/week weight loss. My waist seems to be slimming quite fast, is this normal?
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RE: Calories on a cut - Apr. 24 2008 14:07:37
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James
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From: healthyaction.co.uk
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If you're doing plenty of cardio, then that seems about right
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RE: Calories on a cut - Apr. 25 2008 11:20:50
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Wadey
Posts: 108
Joined: Oct. 5 2007
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Ok thanks james 
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