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Cutting calculations

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  1. #1
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    Cutting calculations






    I am getting ready to start my cutting plan and would like someone to review my calculations to see if I'm on the right track. I am going to be using the 40/40/20 ratio.

    Weight = 180lb
    Height = 5ft 10-in

    Cut - 10-13 cals per lb of bodyweight

    180lb x 10cals = 1,800cals

    Protein - 1,800cals x .40 = 720cals

    Carbs - 1,800cals x .40 = 720cals

    Fat - 1,800cals x .20 = 360cals


    Protein - 720cals / 4cals = 180grams

    Carbs - 720cals / 4cals = 180grams

    Fat - 360cals / 9cals = 40grams


    Protein - 180grams / 6meals = 30grams

    Carbs - 180grams / 6meals = 30grams

    Fat - 40grams / 6meals = 6.6grams


    So my per meal intake will be as follows:

    Protein - 30grams

    Carbs - 30grams

    Fat - 6.6grams




    With fats what is the split between Omega 3 and Olive Oil.

  2. #2
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    You should never start at 10 cals per lb ob bodyweight. You have no where to tweak when fat loss slows down. You should start at 13+ and gradually drop when you stop losing.



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  3. #3
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    personally I base my calories on LBM not total bodyweight. Once I get down to around 15-13 cals/lb of LBM I add in BCAA's & L-Glutamine
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  4. #4
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    Best way to figure out how many calories to eat to start your cut is to look at how many calories you have been eating already (in maintenace or bulking) and then just slighty lower them from there.
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  5. #5
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    Quote Originally Posted by P-funk
    Best way to figure out how many calories to eat to start your cut is to look at how many calories you have been eating already (in maintenace or bulking) and then just slighty lower them from there.
    i've always wondered about this....now, obviously this will work well for a healthy dieter that gets 5-6 good meals a day, but what about people who are eating like 2 meals a day. they are basically starving themselves the body will store what ever fat they can. how do adjust calories in this case if the calorie intake is already low.

  6. #6
    I read it someplace.
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    Well, if one is doing that, one should probably best spend a few months establishing a healthy diet baseline before trying to "cut"...

    Or else resort to the time-honoured strategies of less food, more black coffee, plenty of cardio, ephedra if they can get it, and puking when the will fails and nature takes over and leads them through the fridge. And make sure they have health insurance coverage for the inevitable sickening crash at the end.

    Seriously, though, you have roughly described my situation several years back. When I began eating (up to what I had at the time figured as my optimal "maintenance" precisely, and no more) and added EFAs, I actually lost weight (which at the time I could ill afford, and wasn't trying to do). Granted, this is not universal, but it isn't unusual, either.

  7. #7
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    You don't want carbs in all 6 meals though correct? Shouldn't you limit it to like 3-4 meals so there are no carbs consumed at night well after training? If you train at night thats a different story.
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  8. #8
    I read it someplace.
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    If I am in a deficit anyway, then whether or not I eat carbs at night doesn't seem to matter for ordinary weight loss. It's true that when I was seriously "cutting" (which I have thus far only done the once) I did drop my evening carbs once I was about a month and a half in and had plateaued -- but it was also an easy way to nick an extra hundred or two calories off my day without bleeding too much. My plateau broke, but it might have done so anyway if I'd just shaved those calories off across the board.

  9. #9
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    Quote Originally Posted by DeadBolt
    You don't want carbs in all 6 meals though correct? Shouldn't you limit it to like 3-4 meals so there are no carbs consumed at night well after training? If you train at night thats a different story.
    I only skip on carbs in my before bed meal. I only skip on fat during my immediate PWO meal. I figure the body needs these nutrients at any other time.
    The only time it's bad to feel the burn is when you're peeing...

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  10. #10
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    Quote Originally Posted by CowPimp
    I only skip on carbs in my before bed meal. I only skip on fat during my immediate PWO meal. I figure the body needs these nutrients at any other time.
    I swing the same way on my meals, except i do no fat for pwo I and II, within my 90 minutes after workout, and i have a larger amount of fat with breakfast/feeding #1
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