Looking to cut seriously never done it need help

Diet and Nutrition
1

Been lifting for a while now and never really took a cut too seriously except when I was 320 and got down to 200 with pretty much no muscle.

I’m 5’10 240lbs and 28 years old and looking to get down to 190-200 maybe less idk what I would be lean. I’d like to be lean just nothing crazy where I feel like crap. I got some okay muscle and sorta happy with my physique just got a lot of fat and wanna be more comfortable shirtless and show off what I do have.

Can anyone help with macros for the day? Not looking to get there super fast but also not take forever.

What weight do you think I’d be fairly lean?

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You have big arms and chest but unfortunately the stomach to go with it. Depends what you consider lean but I think 205 with your mass would prob be good.

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yeah I gotta lose the stomach. I got some chest fat I’d like to get rid of and I hold a fair amount in the back as well. Appreciate the honesty. I think I would be way more comfortable at 205. What body fat would you say I am? I’ve had a a lot of people say in the 30s to mid 30s

5

Kinda suspect to ask this question but post a picture hiding your stomach and legs, tbh.

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What are you eating now?

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Whatcha mean suspect? I don’t have any recents of my legs. Def need to bring them up but I don’t mind uploading once I take one later. Here’s another showing my stomach taken last week.

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now I’m eating roughly 2300 calories a day. Just about every meal I eat 8oz lean ground turkey ( 2-3 times a day) (lunch, preworkout, and post workout) with rice (45 carbs first meal, 80grams carbs 2nd and 3rd meal) and veggies all 3. Protein shake in the mornings since I’m not a big eater in the mornings. If it’s not ground turkey it’s 8oz salmon for at least one meal. Protein was higher but lowered to 180 a day. Hardly hit cardio unless I hike but in the last week I have been running 1.5miles every morning before work and 20-30 mins stairstepper or bike 2-3 times a week. I had a Coach at one point who had me on 1200 cal which to me was insane.

even prior to this week ate about the same with occasional eating out for a meal a few times a week but not fast food more sitting down to eat places and still tried to not go crazy. I got a decent amount of fat, but damn I can’t remember the last time I’ve had really over 3,500 calories besides on both vacations I’ve been on in the last month.

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How lean of turkey? What are you doing for dietary fats? Do you cook the turkey in anything/drain the fat from cooking?

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93/7 lean ground turkey, seasoning is usually just light onion or garlic powered. I use light avocado oil when cooking or grass fed butter.

11

Curious do you have a general idea what your maintenance calorie level is?

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Sitting around 2700 a day seems to keep me the same weight.

13

30% is fair

Dont put much stock in that number.

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Mid 20s. I don’t think you’re 30 based on limited photos

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How long have you been eating this amount and what’s the bodyweight trend? What kicked off successful weight loss for me was realizing it’s just plug and play. If I’m not losing, eat less. If I’m losing too quickly, add slightly more.

You say you went down from 320. How’d you do that? Wouldn’t say this should be too fundamentally different.

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I was eating pretty much nothing, like 100% was tired of where I was and couldn’t take it anymore didn’t track anything just ate maybe 1-2 meals a day and it was just meat no carbs. Also did 45mins of cardio every single day. Yes, I could do that again, but it wasn’t healthy or smart and I didn’t have the muscle I have now. I wanna keep as much muscle as possible and I want to take it somewhat slow to do that.

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I was eating pretty much nothing, like 100% was tired of where I was and couldn’t take it anymore didn’t track anything just ate maybe 1-2 meals a day and it was just meat no carbs.

I will say, if you ARE capable of such an approach, you may dig Vince Gironda’s Maximum Definition Diet for maybe a short 6 week stint as part of a more gradual and prolonged dietary strategy. He even lets you eat THREE meals a day!

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18

I’m sure.

Tell us exactly what you ate for the last three days with weights included.

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19

I skimmed over this - that’s pretty impressive; well done!

How long have you been eating 2300 calories?

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Here is everything for the last 3 days. I feel like most people would find this hard to believe but I’m fairly full eating these meals and not hungry for anything else. Even though this is the last 3 days and I started my “cut” Monday I pretty much eat this all the time except it would be more meats, and carbs so probably another 1,000 calories. Or a meal would be eating out not fast food.

Monday Cardio and lifting

-straight black coffee

-Corepower Vanilla protein shake 42gram protein not 24 grams option.

-8oz lean ground turkey, 1 cup jasmine rice, 1-2 cups chopped bell peppers.

-pre workout 8oz lean ground turkey, 2 cups jasmine rice, 1-2 cups chopped bell peppers

-8oz lean ground turkey, 2 cups jasmine rices, 1-2 cups chopped bell peppers

Tuesday rest day from lifting still did 20mins cardio

-straight black coffee

-Corepower Vanilla protein shake 42gram protein not 24 grams option.

-8oz lean ground turkey, 1 cup jasmine rice, 1-2 cups chopped bell peppers.

-8oz lean ground turkey (no workout day)

-8oz salmon, 1 cup jasmine rice, 1 cup broccoli florets

Wednesday cardio and lifting

-straight black coffee

-Corepower Vanilla protein shake 42gram protein not 24 grams option.

-8oz lean ground turkey, 1 cup jasmine rice, 1-2 cups chopped bell peppers.

-preworkout 8oz lean ground turkey, 2 cups jasmine rice

-8oz lean ground turkey, 1 cup jasmine rice, 1-2 cups chopped bell peppers.

Monday

Calories: 2325

Protein: 186g

Carbs: 266g

Fat: 58g

Tuesday

Calories: 1861

Protein: 192g

Carbs: 115g

Fat: 71g

Wednesday

Calories: 2160

Protein: 192g

Carbs: 210g

Fat: 63g

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Thanks man. I’ve always struggle with my weight and had to get down but that’s been 3 years ago. Just started this week however like mentioned in previous post I eat like this pretty much all the time except it would be more meats, and carbs so probably another 1,000 calories)