estfna

Bodyweight 198-200lb.

Height 5'10.

I'm looking to put together a cutting diet to get me to low teens/abs defined. BF at the moment is slightly lower than in the pictures on this page: http://www.uk-muscle.co.uk/members-p...tential-4.html

Could anyone give me the approximate macro's to work with, I know every diet is different for everyone but I need a shove in the right direction then I could go from there.

Also if I was comsuming 6 meals a day, would the macro's be evenly split between 7 meals or would there be different percentages at different times of day, ie, waking, training, sleeping.

Thanks in advance.

Jock

Mate everyone is different and there is no set total that can account for differing metabolisms, activity levels etc etc

Don't be too rigid with your numbers and be prepared to play around with amounts/portion sizes to suit.

This is a very crude formula that I start off with and then adjust accordingly

Bodyweight in lbs x 15 - 500kcals = Cutting Figure.

I initially start a 50%/30%/20% P/C/F split on a low day but this changes on Medium/High days and with results.

Remember it's important to monitor your results becuase it may sound good on paper but if it isn't working for you then you will need to change it.

Con

Mate your not "fat" your out of shape i suggest 300 grams protein 300 grams carbs 60 grams good fat per day hit cardio prior breakfast and focus on compound moves.
If you only cut and lose all the fat and dont build more muscle you will just look skinny and thats no good is it?!

estfna

i know what you mean con, but i'd rather stay quite lean whilst building muscle, the gains would only be a few lbs per month at most but it's not like i haven't got the time? i'd like to drop a bit of fat then go up from there.

ah24

Try the cyclic bulking I do mate.

I've got a few posts on it here and there. I have to add muscle slow whilst staying as lean as possible because of job (PT)