muzzah

Hey guys , im looking to loose some substantial fat over the next 7 months ready for my july show and 3 months holiday in california. Ive allready been given some great advice for AAS use, but was wondering what would be the best diet strategy. Im about 20% bodyfat, possibly a few % higher and looking to cut down to 5% ideally by july. im 6ft 6 and 270lbs. What would be the best strategy to take ? something like carb cycling? and if possible could someone give me a rough nutrient breakdown id need, and maybe a starting point for calorie intake. I just finished a a bulk of around 5500 - 6000 calories ish a day for the last 10 weeks (prolly far too high on cals, put a few lbs of fat on me) carbs around 600grams, protien around 450 , fat around 150. Wasnt exactly that but everyday its a rough estimate. Cheers! chris

Bulldozer

I personally think the healthyest way to diet down is 40/40/20 carbs/protein/fat, only eat low gi carbs. Carb cycling does work , so do keto diets, but i prefer a more healthy and neautral diet.

Just remember no matter what the diet u choose or the macronutrient breakdown, u gotta burn off more calories than u eat.

I would start by eating about 300/500 calories aday under maintanence and do plenty of low inpact cardio, walking, swimming etc. Aim to lose a lb or 2 a week, no more or your gonna be burning away muscle too.

Just my 2 pence, good luck mate

Jock

I agree with above, Keto diets are effective but not very healthy. The key to healthy fat-loss is correct diet + cardio and patience.
My favourite macro breakdown is 60% Protein 15% Carbs 25% Fat but that is from my personal experience.

Get your protein from lean sources like eggs, fish, turkey, chicken etc, red meat is full of protein but contains a lot of fat too.

Carb cycling is good but don't go overboard with it, just eat more veg or fruit on your high carb days. It's not an excuse to eat 20 bags of crisps.

I use calorie formulas as a guideline for my starting points:

Formula 1:
Multiply your weight in lbs by 15 and subtract 500cals to get your total

Formula 2:
Multiply your weight in lbs by 12 to get your total

You'll find the totals will be very much the same but will give you an idea where to start from, don't take these figures as set in stone and don't be afraid to adjust them to suit your metabolism and/or activity level.

Drink 1 gallon of cold water a day to keep yourself hydrated and wash out the toxins.

Good luck
Jock

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muzzah

cheers lads, much appreaciate the advice. Seeing some slow and steady results with a mixture of your suggestions and some methods ive researched . the quest for sub 10% bodyfat has begun!