GOT SOME Questions

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posted by yus310

Hi. I'm 5'9", 202 lbs, around 17-18% bf.... I would like to cut down to 185 lbs (10 %bf estimated, seeing that my lean mass is 166 lbs. I plan to cut during the summer (RIGHT Now in College- Adequate to Ok protein sources- limit the meat to individuals: SO I maximize on intaking as much protein, not carbs, during my meals), for 9 weeks straight, with 2 buffer weeks before I start cutting, in order to assess my diet and how much weight I lose (find my calorie intake sweet spot). I don't want to lose mass, so I don't need to lose weight drastically, like an obese person, but I would to remain solid around 185 lbs, losing about 2 lbs a week, not less or more (184 lbs @ the end hopefully). From there I will assess if I would to like cut even more, or if I'm pleased with my bf. Anyways here is a couple of quick questions?

1) How do I go about calculating the calorie intake for my weight? protein intake? carb intake? and fat intake? if I'm losing weight..... What do I have to do? Calculate my BMR and maintanence calories? I don't know where to start.

2) If I consume "X" calories during the first week of cutting and then lose 2 lbs to be around 200 lbs, do I have to lower my calorie intake every week? Like do I have to lower it "Y" calories every week.. Or do I just go about every week assessing my body and weight, in order to see what's right and how many cals I need?

3) If I hit a plateau, during these 9 weeks of cutting... for ex: losing 1 lbs instead of 2 lbs... I know I should change my training, but also diet?

4) I know low glyemic carbs are good for cutting, but what kinds of carbs should I eat pre and post workout? Should carbs be eaten both pre and post workouts? And what kinds to retain mass?

5) For training, I plan to Workout 2X a week, with all compound lifts in the beginning and towards the end maybe 3X... but mostly 2X (deads, squats, cleans + press, overhead snatches, lunges... etc) and then I plan to do plyometrics, bodyweight training, and some variations of strongman training, as well as cardio + gymnastics (tumbling- flips). Since I'm not lifting every day, how should my carb intake fluctate on lifting vs. non lifting days? And when I hit a plateau... should I carb cycle?

6) Cheat Meals.... If you are on a cutting diet... what kinds of cheat foods (solid foods... I mean) are good to eat, in order for your body to recuperate, but also won't put shit back on your body? When should I take a cheat meal... post-workout?

I know there is alot of questions... but I appreciate it... keep you posted my progress.

posted by yus310

ALSO WHAT RATIO Should Carb/Protein/Fat Intake ideally be for cutting?

THANKS

posted by Big A

A) http://www.bmi-calculator.net/bmr-calculator/

figure out yr maint. cals and drop it a bit till you find the spot

http://www.fitday.com/

this site will help you keep track of your intake

protein needs to be 1.5-2 times yr LBM = LEAN BODY MASS

A) check it on the BMI calc. 2lbs shouldnt make that much of a difference

A) droping 1 pound instead of 2 isnt a plateau just means you didnt drop as much that week

A) oats, banannas, celery, lettuce

A) on non-workout days i would say cut the carbs a bit, but not much

A) a cheat meal is something that you like like Taco Bell or something, you can cheat but do it in moderation, as far as when, i would say before yr workout, make sure its not something that is gonna leave you hurting while trying to lift

since you are trying to cut i would say add in some early AM cardio, or just cardio in general. keep your fat intake low, and dont try to cut yr carbs to much, but make sure yr protein intake stays as high as possible.

posted by JDIESEL

wow nice post big a.....and yeah u need a cheat meal every once in a while to keep ya sane bro

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