My first attempt at a cut

L

LieutenantRonK

0
I'm 224 @ 5'10 with bodyfat around 17-18%
I'd like to get down to around 212, so lose 12 lbs.(maybe go further once I get there).
Now that I have some juicy man boobs forming, and a nice round beer belly coming in, I'd say it's time. :)

I'll be doing this schedule-
Mon-Chest/Back Weights
Tue-20 min. HIIT Cardio
Wed-Legs
Thur-20 min. HIIT Cardio
Friday-Arms & Shouldes
Sat-20 min. HIIT Cardio
Sun-Off

During my bulking phase I'd consume 4600 calories a day. Made up of mostly Protein, Carbs and a little fat.
I'd like some suggestions as for how many calories to consume, and of what(Protein. Carbs, Fat, etc.).
Also some foods that are ready-to-eat, I hate to cook, and my microwave is my best friend.
 
how did you get 4600 cals for bulking? sounds like you ate too much during your bulk, based on the man boobs comment.

An easy way is to multiply your weight by 11-13. I like high fat, medium protein, and low carbs personally.
 
Atkins is zero carbs. For instance I may make fat 40-50%, protein 30%, and carbs 20-30%. My carbs come from fruits/veg and grains basically.

No cooking at all? No hamburgers?
 
I would say the key to success in the cutting phase is to make sure you have a calorie deficit and weighing as much as you say I would say for you not to consume more than about 3k calories but I could be wrong use a metabolic calculator to check.
 
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