cutting help pls

[dess]

i currently am taking in 1940 kcals 170 g carbs 200 g protein and 25 g fat. most of my carbs r coming from whole wheat bread (8 slices a day), which seems like too much bread but my carbs r kinda low so i don't know. i was on this diet trying to loose fat and build muslce, but i've been told that the 2 r almost impossible to do 2gether. so i decided i gonna try to get cut first than put on mass later. i was wondering wat the lowest amount of cals, carbs and protein i should consume to loose fat as fast as possible and to maintain my muscle. i'll maintain my current workout schedule of weight lifting and 2 cardio sessions one after lifting for about 20 minutes punching the bag and one in teh nite 2.5 mile 25 minute run. if i cut my cals and fat too low will i loose muscle?? i'm 5' 10 200 lbs and 18% bodyfat. also if anyone knows could u pls include just basic breakdown of the amount of cals fat and carbs one should consume a day when cutting and for bulking.

pls help
thanx

[dess]

i also wanted to add that i plan to make my workouts faster pace, less break time in between and consequently less weight more reps, would that further increase my fat burning; i would rather stick with the heavier weight to increase muscle size and strength but i heard taht its not possible during cutting

[Founder]

Well, this all depends on the speed of your fat loss. Cutting carbs and fat will ultimately produce the fastest results. Try keeping both below 20g a day.

To maintain some muscle size, complex carbs are necessary. You will loose fat with this type of diet, but the results are much slower. Avid starchy carbs and fat as much as possible. Limit complex carbs to 100g a day. Protein intake is also a key to anti-catabolism. Keep protein over 150g a day, half of them through food.

[NitroMan]

do 6 low carb days 100-150 g and one 500 g day. eat 50 g of protein 6x times a day at 6 meals. increase healthy fat intakes like flax seed oil, peanut butter, and sunflower seeds.


ill have 2 tablespoons of sunflower seeds b4 3 meals. some pb b4 bed, and a mega milk during the day. im losing a lot of fat, currently 2-3 lbs a week and i know 3 is a lot but its happening. also get on lipo 6 and CLA by Primaforce.

[BFirkin]

i would cut as many carbs as you can out. if you have to eat some carbs eat complex carbs such as brown rice. for your cardio makes sure its short and intense not the 2.5 mile stuff. like only 20 minutes of on off sprinting outside or treadmill. also like they pointed out take in as much protien as you can so you keep as much muscle as you can