Originally Posted by MarkI
I'm shooting for 8%, but I won't be unhappy at 10.
I was going to do something like that, but not as strict. I really hate eating pre-workout. My idea is to workout fasted with BCAA's, eat the majority of my food after workout. Low carb, little fat, high protein, then just have a protein shake before bed and call it a day.
I'm thinking 1500 calories for a month and see how it goes, breakdown as follows (roughly)
180 grams of protein (720 cals), 70 grams of fat(600 cals), and 50 grams of carbs (200cals)
I think you have to be strict to reach 8%. You pretty much have to be weigh your food or use some other very accurate measuring tool to get an idea of how much you eat.
1500 calories every day is far too little in my experience. I have no idea how big you are or you much you weigh but you're most likely gonna lose too mych strength and size on that big of a calorie deficit. You need to get a rough idea of your daily caloric needs and then multiply it it for the whole week. Take away 3500 calories from that amount and you'll lose a pound a week.
At the start of my cut, I had a lean body mass of 160 pounds at 6'3. Avaraged 2700 calories between rest and workout days to maintain my weight. Ate 2700 on workout days and 1900 on rest days. Lost about a pound a week at the start and later on a bit less.
I think you should set the calories to no less than -30% of your daily needs, up the protein to at least 1.5 BW LB (say 230 grams) and then include one carb refeed day a week with 180g protein, below 50g fat and the rest of your calories up to maintenance in form of carbs (probably about 350-400 carbs). This will ensure you maintain your strength and size and will let you eat some nice carbs as a reward for your work and to keep the unwanted dirty binges away.
My friend I helped did the simplified 5x5 program, no cardio, ate -10% on workout days and -25% on rest days with 3 carb refeeds every week (after each lifting session). Basically the IF cutting protocol. Not saying this is the only way, but it certainly is an easy one that works.