Thread: confused about the cutting diet

Ok, please excuse my ignorance, as I am a dummy when it comes to dieting and cutting carbs.

Maybe someone can explain to me, because the calories and stuff are confusing me


I found this link very helpful

Guide to Cutting, Bulking & Maintenance


it states


Cut - 10-13 cals per lb of bodyweight
Maintain: 13-15 cals per lb of bodyweight
Bulk: 15-18 cals per lb of bodyweight

Once you know how many cals you need to start cutting, now you can figure out your P/C/F ratio. Some of these ratios of Protein/Carbs/Fat many have successfully used are: 40/40/20, 50/20/30 or Isocaloric 33/33/33 to name a few.

Each Gram of Protein = 4 cals
Each Gram of Carbs = 4 cals
Each Gram of Fat = 9 cals

To figure this out is alot more simple than you think. For example, to follow a 40/40/20 ratio for a 200lb person.
40%
Approx: 2400 cals needed to cut

Now do the math:

2400 cals 40/40/20
40% of 2400 = 960 cals need to come from Protein
40% of 2400 = 960 cals need to come from Carbs
20% of 2400 = 480 cals need to come from Fat

Now that we know where the calories need to come from, its time to figure grams.

960 divided by 4 = 240G of Protein
960 divided by 4 = 240G of Carbs
480 divided by 9 = 53G of Fat



I dont understand though. I am 180, 27 years old, and the only thing I am trying to get rid off is stupid fat on my belly. My arms are nice and cut, shoulders nice, chest nice, but my belly has like a tiny bit of fat and tiny love handles.

anywho, I dont understand the whole concept. When I look at labels i see calories and calories from fat. There is no calories from protein. So I am getting lost when trying to figure it out.

so, basically, I cant eat more then 2400 calories, and in this 2400 calories, I have to fit in 240G of Protein, 240G of Carbs, 53G of Fat??

2160 calories a day
216 grams of protein a day
216 grams of carbs a day
48 grams of fat a day
look on nutrition labels they tell you how much much grams of protein/carbs/fat are in a serving, you can go to www.fitday.com it is a very good way to track your diet
here are the main types of food you should be eating
Carbs:
Oatmeal
100% whole wheat bread
Whole wheat pasta
Brown rice
Yams
Sweet potatoes
Beans
Green leafy vegetables

Fat:
Fish
Nuts and seeds
Olive oil
Flax seed oil

Protein:
Meat
Chicken
Turkey
Fish
Eggs (egg whites)
Nuts