- Jan 29, 2023
Thank you for the detailed explanation Mr BMJ!Yea, there's a few ways you can go about this. In addition to what was noted above, this is two ways i'd go about it (below)....
1) Keep protein the same, do not lower it. Then from either fat or carbs, or both, drop calories by 100kcal total. So drop overall calories to around 2200kcal from 2300kcal. Keep gradually dropping until you reach your goal. Do not drop down to 1700 kcal right off the bat. Keep cardio the same until you reach a sticking point.
2) What is your estimated bodyfat%??? This is more precise than above, at least for me it is. If you are 230# right now, lets say you are an even 12%. Let's say that is about 25# of bodyfat overall (just guestimating here). This would put you at or around 205#. I'd take that 205# and multiply by 1.3-1.5 as a tyarget goal of protein, so (266g-307g of protein per day). Right now you are just a tad over 1.0g per # of Bodyweight.
This leaves you with about 1200kcal to split up between either fats and carbs (by using your empirical work of 2300kcal as a limit) . As long as I am getting 1.8-3.2g of EPA/DHA for fats, I like going slightly higher on carbs and just going with trace fats from my foods....but I would not get too anal about this, protein and overall kcals are what matters most when cutting, so go with what works best for you and what you will follow more easily long-term.
Follow that for however long that it works, then drop another 100kcal from fats/carbs....and so on.
Adjust cardio for more expenditure, especially if it does not effect strength and leg size. I like simple treadmill walking or stationary bike. If you have a physical job, then yuou may not need much. I usually am a 30-min per day guy starting out (or 4-5x/wk). I gradually increase my cardio from there, except I will skip cardio on leg day. If you have tree trunks for legs, then it may not matter....I lose leg size quickest if I do too much leg cardio.
Clen works well, but I am more sensitive to the sides these days as i';ve gotten older, so i prefer an Ephedrine/Caffeine stack long-term more. I also like YOHIMBINE orally. Start out low and increase gradually. I actually start out with Yohimbine first these days, along with caffeine, before adding in ephedrine at low doses (12.5-50mg/d). I can tolerate Yohimbine much more with E/C than with Clen, so that's another reason why I use these compounds.
T3 can help. I never go above 75mcg/d, and I only use it at the end of a cut if I need it. I start out at 25mcg/d, then increase gradually as needed.
After that, you are basically adjusting calories down from carbs/protein, and adjusting cardio and thermos upward....as needed and tolerated.
The goal is to always make small adjustments so you continue to have tricks leftover in the bag to pull out when things slow down.
Anyway....that's how I roll