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Cutting need help

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ministergold
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2005/07/23 11:12:41 (permalink)

Cutting need help

im currently cutting and need to know how many carbs i shoul be eating.

im 6.1 187lbs

i have no clue to how many carbs i know how mcuh protien and fats but no idea on carbs.

and does anyone have a rough idea how many calories i need to reduce to successfully cut. my maintenece is currently 2500cals

lifts;

bench press- 65kg-8
squat- 70kg-20
deadlift- 90kg-6
barbell curl- 25kg-5
skull crushers-20kg-7
lateral raises- 10kg-10
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    devient
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    RE: Cutting need help 2005/07/23 12:29:34 (permalink)
    the simple way would be ( seeing as you know how much fat and pro ) would be to make up the difference with carbs till your at a calorie defecit...

    1g of carbo = 4 cals

    but it aint that simple
    #2
    kinglean
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    RE: Cutting need help 2005/07/23 12:34:21 (permalink)
    Protein requirements approx 250 grams ED (IMO) = 1000 cals
    Fat requirements about 80 ED?? = 720 cals
    Carbs left over = 200 grams ED = 800 cals
    Total = approx 2500 = maintenance

    Now add 3 cardio sessions a week.
    Then when fat loss slows up that to 5 a week.
    Then when it slows again drop your carbs to 150 ED
    When this slows down you should be a lean MOFO. To go further consider CKD or TKD.

    The theory is not as hard as your making out minister....the hard bit is putting it into practice.
    #3
    ministergold
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    RE: Cutting need help 2005/07/23 13:34:47 (permalink)
    i've started my 3 cardio a week.

    and lifting weights 5 times a week.

    thanks for the help!!!

    i'll try to work this into my "life" hopefuly i'll lose a couple pounds of fat.

    lifts;

    bench press- 65kg-8
    squat- 70kg-20
    deadlift- 90kg-6
    barbell curl- 25kg-5
    skull crushers-20kg-7
    lateral raises- 10kg-10
    #4
    Roberto
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    RE: Cutting need help 2005/07/23 16:19:59 (permalink)
    From your maintenance at 2500 all you have to do is lose 500 cals a day for a week and this will lead to a 1 pound weight lose per week via exercise and diet. Some people like using a 40, 40, 20, for diet so that energy levels are high. If your finding your energy levels are too low to do the extra activity. Then try the 40 40 20, this equates to 40% carbs 40% protein and 20% fats. In your situation of 2,500 cals this is

    Carbs 1000cals =250g
    Protein 1000cals =250g
    Fats 500cals = 55.5g

    In to six meals a day equals;

    Carbs = 41.6g
    Protein = 41.6g
    Fats = 9.25g

    #5
    ministergold
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    RE: Cutting need help 2005/07/24 00:41:14 (permalink)
    thanks also. i'll try too eqaute that into my plan.

    hypothectically speaking. if maintenence is 2500 should i subtract 500cal plus burn a extra 500cals a day this will be 1000calsx7 7000 a week hypothectically which eqauls to 2 and a half pounds(maybe a lil more or less)


    lifts;

    bench press- 65kg-8
    squat- 70kg-20
    deadlift- 90kg-6
    barbell curl- 25kg-5
    skull crushers-20kg-7
    lateral raises- 10kg-10
    #6
    Roberto
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    RE: Cutting need help 2005/07/24 01:47:51 (permalink)

    ORIGINAL: ministergold

    thanks also. i'll try too eqaute that into my plan.

    hypothectically speaking. if maintenence is 2500 should i subtract 500cal plus burn a extra 500cals a day this will be 1000calsx7 7000 a week hypothectically which eqauls to 2 and a half pounds(maybe a lil more or less)




    No! to above question.

    Some people would subtract the 500cals per day only if you are unable to do this through extra exercise. When I say this I mean if you feel too tired doing this. I personally would not cut out more than 500cals per day, either through exercise or extra diet or a combination of the two. It may cost you hard earned muscle if you do. You can only do so much exercise to burn unwanted cals.
    #7
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