Cutting

Shedding that fat to get lean son!

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Calories

Calories confuse a lot of people, they're simply a unit of energy like volts. Abundance of energy, your body stores it (fat storage), deficit of energy, body burns fat. Find your daily maintenance of calories (how many calories will neither let you gain or loose weight) then -500 off of it. DONE!

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Protein

I'm assuming you're doing this properly where you're training with resistance even if it's 1 exercise. ANYONE can exercise they just choose not to because it's "too hard". Anyways, protein on a cut isn't like on a bulk. Ratios are everything and on a my cut, through the entire cut, all 5 months, I kept my protein in between 40 and 45% of my daily calories.

Example

If you needed 2000 calories to loose weight, 40% of the calories would be protein. 2000*0.4 = 800, 800 calories come from protein, there are 4 calories per 1 gram of protein: 800/4 = 200g of protein a day. Simple isn't it?​

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Carbs

Carbs will be dependent on 2 things: how much fat you have and how what training you're doing. If you're doing weight training, you can loose weight on as much as 40% a day! I did! If you're around 18-25% bodyfat AND lifting weights, then make carbs about 40% as well. Some people are less carb tolerant than others so if you are one of these people, have 30 at this bodyfat. When you're 18-12% AND lifting weights, i'd recommend dropping carbs to 30%, 25% if you're extra sensitive and in that instance make the majority of your carbs post-workout. 2 pack abs area, 12-8% drop carbs to 20-25% IF you're lifting. Low carbing on carb cycling AND lifting, drop carbs as low as 15%. I dropped them to 10% and i suffered for it. If you're working it off, then you can eat more carbs.
For all the fitness people out there i'd recommend just keeping carbs at a stable 20% regardless of your bodyfat simply because you're not using a lot of carbs. When you're doing endurance activities as a fitness enthusiast you still need carbs, just not as much as a power lifter.

Fats

Fats will make up the rets of your diet. Calories - Calories coming from protein - calories from carbs = calories for fats. 9 calories in 1 gram of fat, it's easy to work out!

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Don't starve! Under eating is as bad as over eating or not training. Loose the weight 1-2lbs a week, loose it steady, train hard, eat clean, don't skip meals, be strict and it will come come off, trust me.
 

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