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Cutting weight programs

andrewjericho31
andrewjericho31 Posts: 1 Member
in Health and Weight Loss
Hello everyone my name is Andy I'm 244 lbs I want to get back to 205 with 15percent bf but my new job interfears with this progress I do have a streagth training routine and that's suffering also any suggestions on the meal plan I've never done a cut

Replies

  • JBanx256
    JBanx256 Posts: 1,479 Member
    How exactly does your new job interfere with your nutrition/training?
  • Retroguy2000
    Retroguy2000 Posts: 1,970 Member
    You're doing strength training and will be in a deficit, so you'll want a good amount of protein, about 1g per pound lean body mass.

    How tall are you? I wonder whether you'd really be as low as 15% bf at 205, but assuming you would be, that's about 174 pounds lbm, so aim for at least 160g-175g protein.

    To preserve and maybe build muscle along the way, keep your deficit slight, at ~10% of TDEE, so probably around 250 calories per day which would equate to 0.5 pounds per week lost. If you want to go faster, higher chance of muscle loss but you can mitigate it with the strength training and protein.

    As for what to eat, start off by tracking EVERYTHING. Then, eliminate and substitute to get the calorie count down while keeping protein high.

    https://www.calculator.net/body-fat-calculator.html

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