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confused, cut or gain?
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overfloe
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Aug 2 2018, 08:59 PM
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Yes, exactly. Assuming ur bodyfat estimation is on point, eat less (calorie deficit). Get enough protein during your cut (2g per bodyweight), fat around 20% and fill up the rest with carbs. Cut your calories by 15% as a start. You should be able to maintain your strength and muscle mass with not so aggressive cut. After 2 months, recalculate your TDEE and daily cal intake. Lift weights at least 1hr per workout session. Cut until your bodyfat level is less than 15% (lower the better) before you start to lean bulk.
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overfloe
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Aug 5 2018, 12:12 PM
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QUOTE(Xaser_3 @ Aug 2 2018, 10:46 PM) Sounds like a lot of serious discipline and dedication in order to achieve. Yup. Calorie count is important during a cut, but not so during maintenance. Count is also important during a lean bulk as you do not want the excess fatgainz by eating too much.
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overfloe
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Aug 29 2018, 08:11 AM
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QUOTE(alcohol @ Aug 28 2018, 05:15 PM) i'm counting my calories now.. still seem pretty hard to achieve 190g of protein daily but my carb always hit 100g easily .. haha my split 95g C/ 190g P / 85g F / calories goal of 1900 . working out hard 3 days a week. loss around 1kg so far.. 79kg. It's been a month now. your protein intake is on the high side. you can cut it down to 160g and fill up the remaining calories with carbs. dont worry, as long as you are eating at a deficit calorie + exercise, you will lose weight. 1kg per month sounds about right. this approach is more sustainable for long term.
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