My upcoming CUT diet plan

[kfisherx]

Please critiuque

5.4.5 inch female athlete at 135lb and 20% bf. Starting a cut in about 1 month.

I am currently (bulking) eating an average of 2689 kcals a day in proportions of 37, 42, 20. This means I am getting about 257g of protein, 300g of carbs and 63g of fat daily.

My daily burn rate on current plan has been fairly consistent over the past months around 2370 kcals a day during this bulking time period. I will call that my maintanance just as a point of reference. I htink ater on this will be used as my "medium" carb day point.

My intention in the upcoming cut period is to always eat 1.7g of protein per bodyweight lb. This would be 230g of protein a day and this will remain static throughout my program. If I get 230g of protein a day that is equal to 918 cals. Fat intake will = .4 times my bodyweight and will also remain static throughout the diet. So to start I will eat 54 grams of fat and that is equal to 486 kcals a day. That puts me at a total of 1404 kcals before carbs. Carbs will now be the variable of the program.


Taper strategy... Week 1-6 (or until I plateau) = Decrease calories in some reasonable manner

Week 1-2 = daily goal 2370 kcals
Protein = 230g = 918 kcals
Carb = 242g carbs = 242kcals
Fat = 54 g = 486 kcals

Week 4-6 (see how things go above and cut carbs as needed)

Plateau time strategy. When my body plateaus I begin cycling. Here I will determine the proper grams of each macro for a "light" day, a "medium day" and then a "heavy" day. I will likely begin on a 1, 1, 1 cycle and if fat loss doesn't happen do a 2, 1,1 cycle and continue this pattern until fat loss happens.



You know it is SO much easier to just do millions of miles of cardio and not eat.....

[ljk]

You must be killer active to be able to lose weight on nearly 2400 cals/almost 18 cals per lb of weight. what do you do for work?

[kfisherx]

I actually sit on my arse all day. Well that is in theory anyway. I have an office job but I pace a lot while I talk on the phone. Then when I go home I have horses and a farm that I upkeep, then I practice my guitar for an hour or more before falling down. I don't sit still too much. I don't know for sure that weight loss will happen at this amount of cals and the plan is to adjust if not. It is my target though because in my tracking I am finding that is my burn rate average. I will be adding a bit of cardio to what I have been doing so I anticipate burning even more than I do now.

[ljk]

well it's plausible
at about 120 (or just under), a body bugg had me at 1800-2000 cals per day burned and i certainly don't have a horse farm...so you weigh more and probably do more than I do...you never know.