New Years Cutting plan - pls help

Hi Everyone

Seasons greetings to all you guys, I have a few questions regarding a cutting plan i would like to start in the new year.

My Stats are as follows

Age: 25
Weight: 110kg
Height: 192cm
Training: Off and on for 5yrs

I have been training on and off for the last 5yrs, have only been serious for the last year and starting to bring up my weight on my compound lifts etc. I would like to cut down a good 10kg off my frame, most of the extra weight is all sitting in my abdomen area! I have had success before on low carb diets in the past and have even tried a modified version for the Velocity diet on T-Nation which i lost 7.5kg in 28days. At the moment i think my metabolism is running very slowly, i can notice that if i skip a meal i dont feel that burn that i used to get when i was late with one of my meals. I thought my thyroid was to blame but i had my bloodwork done and all the T3/T4 & TSH levels were normal.

I put my stats into the calorie calc and came up with the following:

Maintenance Calories : 2363 x 1.375 = 3249 Cal

What kind of ratios would you recommend for a cutting diet? 40/40/20Carbs

I understand its best to have higher protein to save lean muscle? 1.5g per kilo of body mass?

My training would consit of steady state training before breakfast 6 days a week for 40min at 70/80 MHR and 3 a week of weight training in the evenings using the stronglifts 5x5 program.

What sort of diet would you guys recommend that i try to cut all this fat, any ideas would be helpful!

Thanks in advance

ok well bud first of all those calorie counters only really work if u know your lean mass really,cos thats what u are trying to maintain,u need to have a higher protein content,like 3.3g of protein per kg of lean mass then u need to also look at your carbs and fats,u need to carb cycle your way down to get lean... how is your diet looking currently? you cant just jump into it,u need to eat a certain amount for a month or so to develop a maintenance calorie usage for the day so for u,eat 3200 calories for 1-2 months,that will get your body used to eating that amount of calories so when u start cutting body fat your body will be running in a defecit when u cut caloires so u will loose fat... so do this, 3200 caloires for 1-2months then cut 500calories from carbs and fats from your diet and do more cardio,30mins HIIT every morning that u train. weight training 4-5days a week,look at doing a 1 body part a day split for 5 days on 2 days off or 2 days on 1 day off 3days on 1 day off approach. .. if u want a custom meal plan u can email me but i charge for them but it will take all this confusion out of this... EMAIL ADDRESS REMOVED

Thanks for the reply DJ

So you dont think I will see any decent results from reducing my calorie intake to about 2700cal with a 40/40/20 split while adding cardio before breakfast?
In order to find out my lean body mass i would have to get my BF% measured right, where can i get this done accurately?

KNiGHTc4 wrote:

Thanks for the reply DJ

So you dont think I will see any decent results from reducing my calorie intake to about 2700cal with a 40/40/20 split while adding cardio before breakfast?
In order to find out my lean body mass i would have to get my BF% measured right, where can i get this done accurately?

To get an accurate measurement you will have to go to a dietician. The other methods such as the machines at gym and using the navy measurement methods only give you a rough idea.

A great diet for cutting fat is a keto diet, many members have success with this diet and you wont go hungry either.

Ya, to get your maintenance calories more accurate, its better to get your body fat measured with calipers. Your local gym should do it for under 50 bux.

No problem with choosing 2700 cal/day and assessing after a week or two. If you want you can subtract 200cals from maintenance cals every week till you reach your desired cals.

In the end the way you split macros up, is up to you. See how your body responds to low carbs, med carbs, high or low fat , every body is different !!!
Just keep protein +- 3g/kilo of lean body weight.

KNiGHTc4 wrote:

Thanks for the reply DJ

So you dont think I will see any decent results from reducing my calorie intake to about 2700cal with a 40/40/20 split while adding cardio before breakfast?
In order to find out my lean body mass i would have to get my BF% measured right, where can i get this done accurately?

You will see results by cutting down to 2700 cals BUT you first need to stick to 3200 cals as dj mentioned for one or two months so that your metabolism can stabilise. If you cut down to 2700 cals now (and you mentioned that your metabolism is running slowly) then your body will think that you are starving it and as an evolutionary mechanism your body starts to store everything you eat as fat. So first stabilise your metabolism and then reduce calories

Also if the V diet worked well for you, why not try it again. If after several weeks it starts to get difficult, take a short break. Taper up cals to maintenance cals, stay at maintenance for a week or two and then continue with diet.....
If it aint broke dont try fix it

Also if the V diet worked well for you, why not try it again. If after several weeks it starts to get difficult, take a short break. Taper up cals to maintenance cals, stay at maintenance for a week or two and then continue with diet.....
If it aint broke dont try fix it

Yeah.. but ouch all those shakes everyday was a pain in the ass!

What about the cardio?

Do you think it will be beneficial to take some BCAA + Glutamine before doing morning cardio on a empty stomach to prevent any unnecessary muscle loss?

What about the HIIT vs steady state for fat loss, i understand that HIIT raises the metabolism for a longer period than steady does so it should be more effective if done in the mornings i assume?

Would it be safe to do HIIT say like Tue/Thu/Sat in the mornings and like 40min of steady state in the evenings on the same days or would that be too taxing on the body?

Dont want to go off-topic but isnt 3grams protein bit much? I can understand it if you're on cycle but on a maintenance diet looking to lose weight that sounds like a bit much?

Take into account you need around 1,5gr for basic growth. I would aim for 2gr.

(It also depends a lot on your type of diet)

LSJ wrote:

Dont want to go off-topic but isnt 3grams protein bit much? I can understand it if you're on cycle but on a maintenance diet looking to lose weight that sounds like a bit much?

Take into account you need around 1,5gr for basic growth. I would aim for 2gr.

(It also depends a lot on your type of diet)

3grams is not to much,if u go on the 1.5g per pound of body weight,that works out at 3.3g of protein... i like higher protein as it keeps me fuller for longer.