After a really successful bulk  I will start cutting in some days. I've just calculated my macros again. Still wondering if I'm fine with that. Another question: should I start cardio while cutting? How would this affect my calorie intake? 

my attributes:

sex: male

age: 19

activity: gym 6 times a week

weight: 176 lbs

height: 5″9

body fat: 16%

fat weight: 28,16 lbs

lean weight: 148 lbs

BMR at rest: 1950 cal

BMR at motion: 3628 cal

average: 2789 cal -> 2800 cal

for fat los: 2790 - 300 = 2490 cal -> 2500

Protein Multiplier: 1 * 148 = 148g = 592 cal

Fat Multiplier: 0,35 * 148 = 51,8g = 466 cal

total: 1058 cal

Carb Multiplier: 2490 - 1058 = 1432

in grams: 1432 / 4 = 358g

Manipulated macros: 

protein: 295g (1180 cal)

fat: 110g (990 cal) 

carbs: 80g (320 cal)

Shall I change something? Increasing proteins and lowering fats or am I fine with that? 

Cardio while cutting?

Shall I start with cardio? If yes, how often and how long? How would this affect my calorie intake? By cardio I mean jogging :p 

Thanks for helping me! Have a nice day! :) 

Honestly, I wouldn't even worry about cutting. You are still only 19, and your body fat is only at 16%. Why not focus on making even more gains for a bit longer? Then when you get closer to like.. 18% body fat, go on a cut. You said on your last bulk you only gained 1% bf and 5.5kg.. so if you added another 2%, that could be another solid amount of muscle.

That's just my thoughts though.. if you really want to cut, that's up to you. But you probably only need to go to like 12% before you get back into a surplus so you can maximize some gains. Unless you are getting ready for a show.

Only 80g of carbs daily is super low too.. are you having a refeed day?

And cardio would be fine while cutting.. but you would need to eat back most of the calories so you aren't in too much of a deficit.

Thx @Scott_Herman for your reply!

I would really like to cut down to 12% body fat because it's getting warmer here so we often go out swimming. I would love to look a lilttle bit more shredded for that. Girls are everywhere :p

I watched your meal plan video and there you said an amount of 50-100g carbs is needed for fat loss. So I went for 80g carbs.

You said I should eat more carbs, so how would you manipulate my macros then? And do my calculations seem right to you? :)

Looking forward to your reply :)

OK well if you want to cut, that's up to you. Aiming for 50g-100g of carbs would be for rapid fat loss. I'd say between 100g-150g if you're not in a major hurry.

Maybe cut back the protein to like 250g-270g and make up for those lost calories by increasing carbs to 100g-125g at least. Either that, or keep the carbs at 80g-100g, and have a refeed day once a week where you get more like 200g-250g carbs.

Apart from that your macros look good!

Alright Scott! Thanks for helping me! :)

I'll go for:

• Carbs: 140g (560 calories)
• Protein 265g (1060 calories)
• Fat: 96,5g (870 calories)

=2490 calories

So if I would go jogging for like 20-30 minutes, should I add the calories to the 2490 calories? e.g. I burn 300 calories because of jogging, so I could eat 2790 cals a day? And in which form should I consum those extra calories? carbs, proteins or fats?

Have a nice day and good luck for ur next pulls on dokkan :p

So I've finally managed to create a meal plan.. but there's like 100 calories too much... any suggestions for my macros? (hope I translated everything correctly) @Scott_Hermann. There's also a protein bar which I would like to add (it has lot's of vitamins etc) but it has 188 calories 6,3g fat / 17g carbs and 18 g proteins. I dunno if it would be worth it.

I would really appreciate your help again Scott! Thanks for everything so far! :)

Those look good! Start there and make adjustments when/if needed. It depends how often you plan on jogging.. if it's everyday, or 4-7 days a week, then yes you might want a few more calories so your deficit isn't too big.. maybe 2600-2700. If it's only 2-3 times a week, just use it as extra calorie burning.. maybe eat 100 calories extra on the days you run. That is unless you notice you are losing weight too fast.. in which case eat a little more when you go running (losing 1lb per week is more than enough).

Your macros look good. Honestly I wouldn't worry about adding the protein bar. Your protein is where it needs to be, and unless you already have the bars, it will save you money from buying them haha.

But I am guessing you got the calorie total from the food labels.. don't worry about that. Just focus on the macros. Your macros are right where they need to be, so your calories probably are too. The labels just round their numbers up which is why they show up a little higher.

Alright @Scott_Herman! Thanks!

I'll keep you posted! Trying to do this for 8 weeks from now on. Do you think that's fine or should I reduce the time I will cut?

EDIT: When would be to best time for jogging? Right after getting out of bed, before hitting the gym or afterwrds?

An 8 week cut is probably a good time frame. Basically cut until you are happy with your leaness. 8 weeks should be enough to get to 12%.

I would suggest you do your jogging AFTER weight training so you can still put as much effort into your lifting as possible! Although if you run when you wake up, and lift later in the day, that would be OK too. Just try to avoid doing your cardio and then lifting straight afterwards.

Alright! Thanks for your advice! I'll keep you updated! :)

Btw. my gym offers water mixed with L-cartinin and different flavors.. no sugar but stevia

During my bulk I drank that. Should I stick to water now or am I fine with that L-cartinin mix?

It sounds OK. L-Carnitine is actually an amino acid that can help the body use fat for fuel. If you get it for free and there's no other junk in there it's probably fine!

Nice! I like this much more than water when working out @Scott_Hermann!

Btw. Do you have any ideas how to make that Harzer cheese better in taste? It's disgusting :(

EDIT: Man, that Harzer cheese is so disgusting.. I've amlost thrown up about bcz of it...

Do you think I can replace that Harzer cheese (Harzer Roller 100g 121 calories 29g protein 0,5g fat) with Diet Casein Powder (40g powder 147 calories 31g protein 2,4g carbs 1,1g fat) and also remove one tablespoon of oatmeal (which means that I eat 3 tablespoons of oatmeal a day -> (3 tbs oatmeal 113 calories 3,9g protein 18,75g carbs 1,77g fat).

My macros would be: (2586 calories) 266,775g protein 136,3g carbs 95,39g fat

I've never had the harzer cheese so can't say.. but if you don't like it that much there's no need to eat it. You could replace it with protein.. but I'd rather you look at another whole food substitution. Why not have a can of tuna to replace the protein? There might be a little more fat in a can of tuna too, but you could just reduce your nut or flaxseed intake a little bit.

Alright! But dang it, I ordered that Casein now.. shall I save it for my next bulk then?

Btw. I'm wondering that I'm still able to lift the same weight as during my bulk.. thought I would lose some strength.. is this normal @Scott_Herman?

No, if you have it you can use it for sure. There's nothing wrong with it really.. it's just better if you can get the majority of your macros from whole food. But feel free to use it now!

And you can actually maintain or even gain strength while cutting, if you are training a particular way, so that is normal.

Thanks again! Didn't know that you can even gain strength while cutting!

I can't thank you enough @Scott_Herman! You are helping me every day with each question I'm coming up with! Your support is amazing! You're a real role model for me! Every gram of muscle I gained since the last 3 years is because of you and your content! Keep up that amaaaaazing work!