How much calories do you take when cutting down ?

[raw33man]

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What kind of body type do you have ? Ecto meso endo

and How many calories do you take that you lose the least amount of muscle and burn the most amount of fat

 

[Moe1ron]

For me the best way has always been to disregard calories and cut out carbs... This allows me to get the protein I need to keep my size while shredding.. Just my experience tho

 

[Gunsmith]

way less that when bulking !!

sorry couldent resist , I guess my ending cals are around 2500?

this is actualy what I'm doing at the moment
4 NO CARB DAYS
am training , 20g bcaas , 5g glutamine , 5g creatine
Meal 1: 2 cups eggs whites , 3 whole eggs
Meal 2: 10oz chicken or tilapia , 2 cups greens , 10g coconut oil
Meal 3: 60g eggwhite protein , 3/4 oz walnuts
Meal 4: 10oz chicken or tilapia , cups green , 3oz avacado
train , 20g bcaas , 5g glutamine , 5g creatine
Meal 5: 1 cup eggwhites , 6oz 93% lean beef , 3 cups spinach
Meal 6: 60g casine protein , 1 ounce walnuts

1 CARB DAY
am training , 20g bcaas , 5g glutamine , 5g creatinein ,gatorade 25g carbs
Meal 1:2 cups egg whites , 1 cup oatmeal
Meal 2:8oz chicken or tilapia , 10oz sweet potatoes
Meal 3:8oz chicken or tilapia , 8 oz pineapple , cup of greens
Meal 4:60g eggwhite protein , 1/2 cup oats
train , 20g bcaas , 5g glutamine , 5g creatine , in gatorade 25g carbs
Meal 5:6oz 93% lean beef , 5oz sweet potatoes , 2 cups greens
Meal 6: 60g casine protein

 

[SugarFree]

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What kind of body type do you have ? Ecto meso endo

and How many calories do you take that you lose the least amount of muscle and burn the most amount of fat

Through bodyfat testing and many diets I can see that carb cycling along with a good lifting program with no cardio produced the best results for me as far as sparing muscle loss. Naturally I average about 10% coming from LBM this way (largest run was near 60 lbs). Cycling can eliminate that 10%.

Consistently I can lose 1.5 lbs per week and I havent tried to push things past that point to say whether losing more weight per week could cause any additional loss from LBM. I usually dont hit any stalls untill I reach 10%. Under 10% usually requires some manipulation of calories and/or increase in exercise to go further. The lowest I've reached in bf was 7.8%. (bodpod tested)

As far as calories and nutrients I try to keep my protein between 1-1.5 per lb. That and I try to keep non-fiberous carbs below 50 for the day to stay in ketosis through the business week. As far as calories just pick a starting point and adjust that total every week or two if needed.

I would definitely recommend looking into where you might be able to get accurate bodyfat testing done such as dexa, bodpod or hydrostatic. It definitely has been a great tool and shown me where adjustments were needed.

 

[Goalieguru]

i never counted calories either, just cut out the carbs....i was always told counting macros were more important than counting calories...imo

 

[Massondeck]

Drop calories 500 below maintenence and change up your macro nutrient ratio. Instead of a 40/40/20 Carb/Protein/Fats, switch it up to 55/15/30! Less carbs depletes your glycogen stores within a couple day and then your body uses adipose tissue (fat) as energy. On days you do Back/Legs keep your carbs higher since those workouts will be the most strenuous!