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Cutting diet, how many cals?

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sirving
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2007/06/10 20:25:38 (permalink)

Cutting diet, how many cals?

im going to construct a cutting diet to lose bodyfat and retain as much muscle as possible. I will be burning 500 cals a day using cardio. How many calories should i be looking to take in a day, i was thinking around 2000 a day. I will be running sus500mg ew to help also.

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    victor
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    RE: Cutting diet, how many cals? 2007/06/10 20:28:07 (permalink)
    Whats your height weight bf % ?

    What is your diet like at moment ?

    Are you gaining on your current diet or is your weight steady ?

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    sirving
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    RE: Cutting diet, how many cals? 2007/06/10 20:34:03 (permalink)
    On a sus cycle at the moment, i weigh 18 stone, 6foot 1", about 22% bf. Im currently taking in 3500 cals a day. I will be using clen as well.
    #3
    theiopener
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    RE: Cutting diet, how many cals? 2007/06/10 20:52:51 (permalink)
    well if youre bulking off of 3500 cals try dropping them by 1000 and go from there. Generally cutting is about being 500 cals below your maintenance level so find this out and subtract 500 from it and theres your answer
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    sirving
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    RE: Cutting diet, how many cals? 2007/06/10 20:56:02 (permalink)
    If i dropped it to 2000 cals and burnt 1000cals ed using cardio would i lose a lot of muscle (remembering im using sus to keep muscle and clen is anti-catabolic).
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    victor
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    RE: Cutting diet, how many cals? 2007/06/10 21:05:10 (permalink)
    Mate theres no universal answer to an exact calorie amount.

    You yourself will need to get there through trial and error.

    If youre bulking on 3500 Id start on 3000 calories per day on your cut, as your're doing 500 calories worth of cardio as well, giving a 1000 calorie defecit/day.

    A good starting point is to work out how much protein you need.

    At 18 stone (252 pounds) and 22% bodyfat you have approx 200lbs of lean mass.

    Good starting point is to take in 1.5g of protein per pound of bodyweight.

    252 lbs = 388g protein per day or a minimum of 300g (as per your lean mass) of protein.

    388 x 4 = 1552 calories from protein.

    3000 - 1552 = 1448 calories remaning.

    split these into carbs and fat.

    Lets start with a fat figure of 80g per day = 720 calories

    carbs will now be the remainder calories = 728 calories = 182 g of carbs

    so there you have a starting point -

    3000 calories

    380g protein
    182g carbs
    80g fat

    Split over 6 - 8 meals

    keep at this for a few weeks and see how your body is changing and adapt as necessary

    with this amount of protein plus your gear muscle loss should be low.

    again this is a primer/starting point, adjust as and when needed.



    post edited by victor - 2007/06/10 21:07:13
    #6
    1ManRiot
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    RE: Cutting diet, how many cals? 2007/06/10 23:10:30 (permalink)
    ORIGINAL: theiopener

    well if youre bulking off of 3500 cals try dropping them by 1000 and go from there. Generally cutting is about being 500 cals below your maintenance level so find this out and subtract 500 from it and theres your answer

    Too many to drop so quickly IMO. Taper them off until you are 200 or so below maintainance.

    Out of interest, why are you on sus/clen at 18? Why haven't you got diet nailed before using meds? Why are you using gear to cut?

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    ToxicToffee
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    RE: Cutting diet, how many cals? 2007/06/11 08:46:40 (permalink)
    lets get this right?

    you dont know how to diet but are runnning steroid and PED cycles?
    #8
    OoOGazOoO
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    RE: Cutting diet, how many cals? 2007/06/11 11:20:01 (permalink)
    I dont think dropping 1000 calories straight away, would be the way to go.
    #9
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