Cutting Diet

[mjc61]

I am 20 years old, 6'3", 190 lbs, and I'd say AROUND 9-10% body fat. I have been lifting pretty consistently for the last 4 years, however I am not extremely big. I just lifted to stay in decent shape and gain a little bit of muscle mass. I feel like I got to a decent size for this point in my life and was wondering what you guys think about going on a "cutting" diet (lean meat, low carbs, etc) and workout routine to get the extremely toned look.

The problem is that I feel like i can consume anything and everything right now, regardless of caloric amount and composition. This doesn't make me any fatter, but it causes me to lose the toned look that I would like to achieve this summer.

So I guess my question is: At this point, would I just lose muscle mass if I went on a cutting diet, since I feel like I would be consuming so many less calories in a given day. (I guess I would maybe just have to get more calories from protein and less from carbs?) And if I did go on such a diet, how many calories would I have to consume to make sure I can keep my muscle mass and shred any fat with such a fast metabolism?

Thanks

 

[Built]

Cutting diet = eat fewer calories than you require, to ensure weight loss.

You sure you want to lose weight?

For that matter, how fast IS your metabolism - what are your maintenance calories?

 

[mjc61]

Cutting diet = eat fewer calories than you require, to ensure weight loss.

You sure you want to lose weight?

For that matter, how fast IS your metabolism - what are your maintenance calories?

Well, according to the Cunningham equation for caloric intake, I'm somewhere around 3500 calories for maintenance I believe.. And as far as weight loss goes, I understand I would probably lose around 4-8 pounds to get down to 5-6% body fat, but hopefully maintain the muscle that I currently have. I don't care TOO much about weight. I'd rather just look the way I want and be on a healthy diet to get me there.

 

[Built]

3500 at your height and weight isn't all that fast. Furthermore, you can't tell maintenance that way - you figure it by tracking calories and your weight.

Regardless, to drop fat, lift heavy and run a modest deficit.

 

[mjc61]

I apologize; I read the wrong numbers.. Caloric maintenance is at 3900. Not a huge change, but it makes a difference. So as long as I follow the 1-1.5 grams of protein per lb rule, and take in around 3000-3500 calories a day, I should be good to go? (And of course the lifting/cardio program)

 

[Built]

As long as you maintain a deficit and lift heavy, you'll drop weight. If the deficit is not too large, if you keep your protein high and if you don't rely upon cardio for too much of the deficit, most of the weight you drop will come from fat.

 

[jeanice]

As long as you maintain a deficit and lift heavy, you'll drop weight. If the deficit is not too large, if you keep your protein high and if you don't rely upon cardio for too much of the deficit, most of the weight you drop will come from fat.

can you please explain this a little bit more as far as the cardio is concerned?

 

[Merkaba]

can you please explain this a little bit more as far as the cardio is concerned?

Cardio is just very inefficient at burning fat. Contrary to what you see on t.v., shows, magazines, etc., and other things trying to sell you something. Its way harder to sell knowledge. And most people would rather "lose weight" by jogging their ass off for an hour and lose some of everything, water, fat, muscle.