CUTTING

Carbohydrates: 4 calories/gram
Proteins: 4 calories/gram
Fat: 9 calories/gram
Alcohol: 7 calories/gram

Initial calorie amount:

Body weight • 14 to 16, depending on amount of daily activity. This will be the baseline amount of calories your body will need to maintain your current body weight.

-If you’re new to training/dieting, I recommend subtracting the total amount of calories by 200-300 and gradually build up to a 500 calorie deficit as the diet progresses.

-If you’re attuned to training and are familiar with dieting somewhat, I recommend deducting the total amount of calories by 500 as a good baseline from the start and adjust accordingly afterwards. I wouldn’t recommend going too far past a 500 calorie deficit, at most 550-600.

-If you’re looking to bulk, apply the above two guidelines, however add 200-300 or 500 depending on your attunement to training.

Protein (grams) = Body weight • .75 to 1.25, depending on overall body fat percentage, higher body fat percentage = lower on the scale, average of 1 gram of protein per pound of body weight. Multiply total by 4, giving you the amount of calories for proteins.

Fat (grams) = Body weight • .3 to .4, depending on whether you like carbohydrates more than eating fats or not. Nuts, almonds, dairy products as opposed to rice, bread, pasta and so forth. .3 for less fats, .4 for more fats, 3.5 if you’re not sure and wish to adjust later on. Multiply total by 9, giving you total amount of calories for fats.

Carbohydrates: Take total amount of calories from fats and proteins and subtract it from the total amount of calories from performing multiplying body weight by 14 to 16. This will be the total amount of calories for carbohydrates needed. Divide the total by 4, giving you the total amount of grams for carbohydrates needed to finish off your macros.

*Note: Carbohydrates are more efficient than fats in terms of improving performance. Once your body has the amount of dietary fat needed for daily function, excess amounts of fats are not as beneficial in providing energy as carbohydrates.

-Perform weekly weigh-in averages by weighing yourself in the morning after using the restroom and without eating prior to weighing in. Add the recorded weigh-ins for 7 consecutive days up and divide by 7, expect to see for males: 1-2lbs/week and females: .5-1.5lbs/week, although expect for weight loss to be more sudden if above average body fat and to progression to slow down as body fat goes down.

-If you notice that, throughout weekly weigh-in averages that your progress is stagnating, consider reducing carbohydrates by 15 grams, increasing cardio or doing both (although perhaps reduce the carbs by ~10lbs if you’re increasing cardio). Reducing fat by a small margin is also an option by perhaps 5 grams, however is rarely needed and most likely not optimal. Consider the first two options before considering a reduction in dietary fat intake.

-If you’ve been dieting for extremely long, or frequent periods of time and notice that you’re not losing any weight, or perhaps you’re now gaining weight, consider taking a break for a month or so from dieting so your body can recover its metabolism.

**Sodium will affect your morning weigh-ins and overall body weight in general, keep this in mind if you plan on eating out. The same will apply for alcohol consumption.