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Going on a cut

Snow3y
Posts: 1,412 Member
Right, now this is going to be my first ever(I say first ever because it's going to be controlled unlike once before where I lost so much muscle and strength) cutting phase I'm going to be doing for an estimate of 9-14 weeks, my daily TDEE is at 2734 calories a day, while working out 6 times a week.
I'm going to be eating at 2324 calories a day, gradually decreasing my calorie intake every 2kg I lose of fat according to a calculated amount. I'm going to be upping my Protein intake from 1g per 1lbs of body weight, to 1.15g per 1lbs of body weight. My fats will drop from 0.4g per 1lbs of body weight to 0.35g per 1lbs of body weight. And my total carbs will drop from 433g to 246g...
I'll be getting most of my carbs from whole- sources, meaning whole wheat pasta, whole wheat bread etc and fruits. My protein intake will be from my usual breakfasts, milk, protein shakes and a pure meat source daily such as chicken, steak, ostrich..
I'll also be pumping the BCAA tablets at just less than a double of a typical dosage of any given supplement bottle. Each meal from mid-day on-wards should contain 1 -2 veggies.
Training: My training will remain the same which consists of 1 week doing hypertrophy workouts (generally lower weight, but slightly higher reps, a break every 3rd day - Legs, Push, Pull, break, legs, push, pull, break) Then after both 'cycles' of hypertrophy are completed, a week of strength training workouts are performed - same/similar exercises just done as lower reps with a much heavier weight.
Now, is there anything that I might be missing? It might be something very major, or something very very basic that I may have over-looked or forgotten... So please don't be shy to recommend advice and/or suggestions!
(I'll get back to this with regards to revers dieting - a very important aspect when returning to bulking after a cut is made)
I'm going to be eating at 2324 calories a day, gradually decreasing my calorie intake every 2kg I lose of fat according to a calculated amount. I'm going to be upping my Protein intake from 1g per 1lbs of body weight, to 1.15g per 1lbs of body weight. My fats will drop from 0.4g per 1lbs of body weight to 0.35g per 1lbs of body weight. And my total carbs will drop from 433g to 246g...
I'll be getting most of my carbs from whole- sources, meaning whole wheat pasta, whole wheat bread etc and fruits. My protein intake will be from my usual breakfasts, milk, protein shakes and a pure meat source daily such as chicken, steak, ostrich..
I'll also be pumping the BCAA tablets at just less than a double of a typical dosage of any given supplement bottle. Each meal from mid-day on-wards should contain 1 -2 veggies.
Training: My training will remain the same which consists of 1 week doing hypertrophy workouts (generally lower weight, but slightly higher reps, a break every 3rd day - Legs, Push, Pull, break, legs, push, pull, break) Then after both 'cycles' of hypertrophy are completed, a week of strength training workouts are performed - same/similar exercises just done as lower reps with a much heavier weight.
Now, is there anything that I might be missing? It might be something very major, or something very very basic that I may have over-looked or forgotten... So please don't be shy to recommend advice and/or suggestions!
(I'll get back to this with regards to revers dieting - a very important aspect when returning to bulking after a cut is made)
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Replies
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All seems fine what will your total calories drop to by the end of the cut?0
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I haven't yet calculated it.. Just basing my calorie intake on every 2kg (4.4 lbs) lost.. Any idea how I can calculate this? My guess is around 2500-2700 calories
*edit* the 2500-2700 would be more maintenance.. Not sure how to calculate for total in deficit that I'll be consuming0 -
you starting your cut on 2300 calz . Just make sure its all relative to weight (just like you plan to do )
You said
"My fats will drop from 0.4g per 1lbs of body weight to 0.35g per 1lbs of body weight. And my total carbs will drop from 433g to 246g... "
Don't drop fat to 0.35g per pound . and where did you get the 246carbs?
Keep your fats 0.45g per pound throughout the cut , manipulate your carbs based on your weight ( as weight drops TDEE drops therefore calories drop (drop the calories from carbs not fats ) If anything my carbs decrease and my fats increase while cutting .0 -
All info was extracted from doing a calculation using the fat-loss calculator on iifym.com so my carbs were at 246g...
As I believe you're more experienced at this than myself, I'll listen and keep my fats up at 0.45, that making my macros/calories at:
Carbs - 207.5
Protein - 198.6
Fat - 77.7
Fiber - 35-43
Calories - 23240 -
Looks much better , Drop some protein and increase carbs (even at my size I only eat 160-180g a day)
Do you know what your Lean body mass weight is?0 -
NICE! I can't wait to hear how your journey goes and how much you drop and how much muscle you build. Keep it up!!
I will look over every thing again to make sure your not missing out any thing.
I am all most done my schooling to become a nutrition and wellness coach and I am in a nutrition business as well. And I am into the whole losin weight and building muscle.
Keep it up!!!0 -
I think you're overthinking this
Just lower your calories slowly and measure and adjust. If you cut slowly and workout and eat proteins you should not lose muscle.
So no I don't think you've missed anything at all.0 -
NICE! I can't wait to hear how your journey goes and how much you drop and how much muscle you build. Keep it up!!
I will look over every thing again to make sure your not missing out any thing.
I am all most done my schooling to become a nutrition and wellness coach and I am in a nutrition business as well. And I am into the whole losin weight and building muscle.
Keep it up!!!
Thanks for the support!I will most definitely post pictures of current and end result once I'm done!
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Looks much better , Drop some protein and increase carbs (even at my size I only eat 160-180g a day)
Do you know what your Lean body mass weight is?
Will do, my LBM is at 63.960
This discussion has been closed.
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