Help on my cut diet

[feinburgrl]

So I've been bulking for about 3 months now and gain about 15 pounds most was fat and some was muscle. I've been eating about 3500 calories a day. I want to lose about 10 pounds of fat and then bulk again. What should my calorie intake drop should be?

 

[lee111s]

Don't cut too much straight away. Make the deficit 4-500 calories a week, if you drop too much it'll be too much of a shock for your body. You need to work out what your BMR is and how many calories you need to maintain and work out the reduction from that

 

[lee111s]

Don't drop too much too soon. Reduce your calories by about 4-500 for the first week, then 3-400 a week for a couple weeks after that. Make sure to maintain your protein intake so that your body isn't forced to take muscle for it's protein requirements. Work out what your BMR is and then from that you can see how many calories you need to reduce. 3500 cals is about 1lb of body fat so if you have a 500 calorie deficit each day you should be able to lose 1lb a week.

 

[myCATpowerlifts]

Start by cutting out any junk food you may be eating.
Then Cut out sugar-based foods.
Then Cut high fat foods.
Until you reach about ~2600ish cals