Quote Originally Posted by Empty View Post
Few question's regarding a cut calorie wise, as i have never been on a full cutting cycle before and have read into as much as i can but confused the shit out of myself I'd like to know if this looks ok macro wise training Olympic lifting and hiit metcon's 3-4 days per week avg 1hr per work out.

Work out day's
carbs 260
protein 205
fat 115

total cal 2895

Rest day
carbs 187
protein 205
fat 83

total cal 2316

Meal's split 4x a day

Running 1ml Lean ex and 1ml Primo 3x a week and 0.25 armidex also running 50mg var per day

As i said before not wanting to do anything more than cut fat and retain as much muscle as possible. I will be eating as clean as possible but really open to suggestions of what to stay away from food wise as i tend to gain water fast.
Hello,

Wish I got to this sooner but I hope it's still relevant.

First of all given that you say you're 90kg/200lbs I think you can afford a little more food (somewhere in the 3000 to 3200 range) unless you have a naturally slow metabolism. You're averaging out weekly at about 2500 calories per day which, at 24% body fat I feel is too low. There's only so much calories you can cut at the end of the day - if you're gonna start at this amount you'd probably end up hitting 1800 calories before you even reach 12% body fat, and if you're trying to get down to a good single digit body fat (which I think you should given that 1, you're already cutting 2, it's healthier and you can then have a good base for future plans whether it's to have a lean growth phase after that or to look good in general), then foreseeably you're gonna hit calorie levels of a bikini competitor and see yourself starving all the time.

I'd suggest bumping calories up a little, maybe 3000 calories on training days and 2800 calories on rest day for a start. Increase your thermic activity level - that means adding a little more volume to your training (1.5 hours for lifting PLUS cardio for a start?) and throwing in something simple like an hour of walking around the neighbourhood on your non-training days. Just keep your activity levels elevated while eating good clean food so we have your metabolism up and running well - you have to give yourself some buffer because undoubtedly from 24% you will be dieting for quite a while (several months) and your metabolism will hit a wall as you progress so give yourself some space there.

As far as macros are concerned, I'd reallocate the distribution - on workout days you might want to consider lowering fat and redirecting the calories to carbs instead. On your rest days you can lower both your carb and fat intake and have more protein in place instead. You don't really need to have your fat so high and especially since you aren't looking to run a keto/low carb diet. Given the Tren and olympic lifting you're doing I think both mentally and physically your body will thank you for having more carbs in place.

Feel free to drop me an email or DM if you'd like me to guide you along. You've got a good rough idea going but I think some tweaks here and there will definitely make a difference in rate of progress.