Dieting: Help me get cut and dry

[Bobby]

I'm gonna start dieting next week and i need some advice.

How many cals should i eat? how do you figure out how many you need?
Should i keep them at the same amount, or start high and gradually decrease them ?

I will be training in the gym 3-4 times a week and do cardio on the off days
otherwise i will not be doing anything very physicaly demanding.

Carbs will come from oats, brown rice and dextrose.
(PWO Shake 40g carbs from dextrose and 30g protein)
Protein from chiken, tuna, cod, lean meat, eggwhites and whey
i will cut out dairy completely.

Will the coffeine from coffee be enough for getting the water out, or are other stimulants needed? legal ones?

I'm 200lbs now, i think i need to loose about 20-25lbs.
all my abs are visible in dark "bathroom lightning" not so much in daylight.
I'm guessing my BF is between 10-15% maybe you can tell from the pic

Any advice would be appreciated!

[Princess L]

I'm gonna start dieting next week and i need some advice.

How many cals should i eat? how do you figure out how many you need?
Should i keep them at the same amount, or start high and gradually decrease them ?

Generally, 10-12 calories per pound for weight loss.  Try starting out with 12 and slowly decrease when you hit a plateau.

[beatmaster]

Generally, 10-12 calories per pound for weight loss.  Try starting out with 12 and slowly decrease when you hit a plateau.

but will he lose muscles?

[Princess L]

but will he lose muscles?

That's going to happen on any diet.  Sparing as much as possible through macronutrient and exercise manipulation is a challenge we all face.

[Rudee]

For shedding water I get great results by upping my water intake to about 52ounces a day.   I brew a large amount of green tea in the morning (about 6 tea bags) and pour it into a extra large thermos with some lemon juice and a bunch of ice cubes.  I sip this iced tea beverage throughout the day and it really helps me drop the water.   If you weren't already aware, to lose water naturally you need to drink plenty of water.  And the diuretic effect of the caffeine in the green tea and the lemon juice helps as well.

For leaning up, I've never been a fan of traditional cardio.  Instead, I reduce the rest time between sets to keep the heart pumping.   45 seconds of rest between sets is all I use in order to get a cardio benefit from my workout.   I just eat a clean as possible and avoid processed foods, and ensure I get plenty or protein, fiber, and lots of water.  You should do the same.    Also, don't forget to change your workouts every 6 weeks or so to keep the muscles stimulated.   

[Bobby]

I have actually planned on cutting the rest time between sets, maybe not as low as 45 sec but I will try something like that!
What do you think is enough protein when dieting ? 1g per lbs of actual bodyweight or lean bodyweight, or more ?

Generally, 10-12 calories per pound for weight loss.  Try starting out with 12 and slowly decrease when you hit a plateau.

12 = 2400 kcal, seems alright. Maybe i should keep my protein at the same amount thru the diet and to lower calories i only reduce the carbs hmm...

[darksol]

A little trick that works for me is no Carbs after 5pm.
cut out sugars, only consume small amounts of complex carbs
increase your protein with real food ( not powders )
Drink plenty of water ( but not with meals ).
Eat 5 - 6 small meals / day. 
Also try to get some Broccli in eat meal ( it burns calories to digest ).
Meal frequency will keep you metabolism up.

[Bobby]

Drink plenty of water ( but not with meals )

Why would you say that ? That's the easiest way to get lots of water down, I always drink alot when i eat.

[Tier]

.....havent u noticed that 'bodybuilders' are not like normal humans and function completely different and require everything simple to be discected and over complicated 

....shhh the muscles might be listening! 

[youandme]

And the diuretic effect of the caffeine in the green tea and the lemon juice helps as well.

Good advise, I like using lemon juice and vitamin C as a natural diuretic, green tea is great change

[Arnold jr]

Stay away from things like dextrose while dieting. For the most bang for your buck, stick with quality fats for your energy needs...they will sustain you more efficiently, i.e. whole eggs (omega 3 preferred) raw nuts or legumes, salmon, natural PB, etc.

[Bobby]

No dextrose... so I shouldn't take in fast carbs post workout ?

[Arnold jr]

No dextrose... so I shouldn't take in fast carbs post workout ?

Typically yes, but not when getting ripped is your primary goal.

[bodybusiness]

I like to add in the CLA and Omega 3 in there when I'm in that dieting mode. Smaller portions, if you're used to eating like you were bulking up, definitely will get you there. Don't forget about the amount of regular sleep that you should get each night, and if you do drink, stay away from the alcohol til you get to physique you want.

[Mike]

Will the coffeine from coffee be enough for getting the water out, or are other stimulants needed? legal ones?

You only need to worry about getting the water out on a contest day or for a photo shoot.  Unless you have a specific day planned in the future for your goal, and you want to be as dry as possible, don't worry about water intake til a week before.

[darksol]

Why would you say that ? That's the easiest way to get lots of water down, I always drink alot when i eat.

I agree its easiest to drink water with food, but it actually interfers with digestion.  Its better to drink water separate from meals.  That way you stomach acid has a chance to break down the food you eat.  IF you drink tons of fluids it waters down your stomach acid and makes it harder to digest your food.  This is one of the biggest reasons that protein is better absorbed with real food rather than powders( shakes ).