Table Of Contents

About The Ultimate Dieting Manual

Calories and Macro Counting
Fat Loss Absolutes
The Two Things
Losing Fat Is Not A Perfect Process
Major Terms And Concepts To Understand
Is this how the body processes food?
Everyone Is Different With How Many Calorie They Need
The Three Energetic States You Can Be In
Hypercaloric
Isocaloric
Hypocaloric
Understanding Macros-Calories are found in Three macronutrients:
carbohydrates, fat, and protein.
The Three Macros
1. Carbohydrates
Carbohydrates Are Predominantly Carbon.
Carbohydrates Are The Preferred Energy Source Of The Body
Carbohydrates help drive muscle growth
How many carbohydrates to Consume? By the numbers
Carbohydrate Cycling
2. Protein
Protein is made of amino acids.
How much Protein to Consume? By the numbers
3. Fat
How Much Fat to Consume?
How To Diet To Lose Bodyfat?
1. Determining Calorie Intake and Baseline
2. You then figure out Maintenance macros based on step one
3. You then make a decision to lower energy intake from maintenance
tosub maintenance.
Keeping Fat Loss Going After Your First Calorie Reduction
1. When Fat loss stops, you cut calories again (2nd calorie reduction).
Thiswould likely be required after 4-6 weeks of dieting
2. When That Stops, what do I cut the Third time?
3. Your Calorie Reductions will be Determine by what your Starting
Maintenance Macros
4. What About CHEAT MEALS and REFEEDS?
Answering another Major Question that someone will ask: What are
Good Macros to follow?
Carbs-Protein-Fat
Low Carb Diet Macros
Very Low carb diet Macros (Keto diet and carnivore diets)
About The Ultimate Dieting Manual
Fat loss is the most popular subject in all of fitness and health, considering
around 3/4 of Americans are overweight, this is not surprising.

What I am presenting here is NOT the "Ultimate" model of how to lose fat,
but it is the most quantifiable and scientifically supported way on how to lose
bodyfat in a measurable, manageable way that removes guesswork as much
as possible.

What way am I referring to?

Calories and Macro Counting

This guide is written to dispel bullshit, mythology, and give you a

comprehensive understanding of
- HOW Fat loss work
- HOW to lose bodyfat
To begin with, let's establish some First principles and some definitions.

One of the major failures of most fitness guide, and fitness professionals, is
the assumption that people have a clear understanding of terminology and
concepts. Most people do NOT.

I cannot count the time's people have asked me WHAT foods have protein in
them, or what foods are carbs, and I realize they've literal negative
knowledge of nutrition.

My aim with this guide is not to simply show you what to do, but show you
HOW to think then about nutrition, fat loss and what it means for overall
health.
Fat Loss Absolutes

Continuum: A range or series of things that are slightly different from each other
and that exist between two different possibilities.

Before you start reading this, there are TWO things you must do to assure
that your fat loss is a success.

The Two Things

1. Before you embark on a fat loss diet, accept that you will be WEIGHING YOURSELF
DAILY.

Same time every day, in the morning, right after using the restroom to
urinate (and possibly defecate), BEFORE you’ve had anything to eat or drink.
That is when you weigh yourself.

And if you are losing fat, then OVER TIME, your bodyweight will trend DOWN.

2. Photos

Weekly progress pictures. If you are taking weekly frontal and back pictures
of your body, you will begin to see cosmetic changes. Pictures don’t lie, and
neither does the scale.

Sometimes the scale might stall, but your body is continuing to look different.
Sometimes your pictures might seem the same, but the scale is going down.
Weighing yourself provides objective numerical data.

Photos provide objective visual data.

Having both keeps you honest and motivated and informed about the Fat
loss process. No guesswork.
Losing Fat Is Not A Perfect Process

It is a trial and error process, an ongoing experiment. This is why data

tracking is so critical, and why the only reliable means to guarantee fat loss
requires measure and management.

For every person that HOPES that finding the "right diet" will guarantee
automatic fat loss, there are many others who have tried exactly that and
failed at it.

The Scale and Photos do not lie. If you want to be sure you are losing fat,
your weight should be trending DOWN the entire time, and your photos
should show you looking less and less fluffy.

This is why I wrote this guide. Diets mean nothing if you do not understand
principles and methods. And they definitely do not work if you have no data
that proved them to work
Major Terms And Concepts To
Understand

Calories: A calorie is technically a measurement of ENERGY.

Specifically, its the following:

1. The energy needed to raise the temperature of 1 gram of water through 1
°C (now usually defined as 4.1868 joules).

2. The energy needed to raise the temperature of 1 kilogram of water

through 1 °C, equal to one thousand small calories and often used to
measure the energy value of foods.

Within the context of food, the first definition is used. The calories in any
given food are figured out by heating the food until it burns up, and
measuring how much heat energy it gave off.

Is this how the body processes food?

NO. But its approximate enough that it does provide a fairly accurate form of
measurement for measuring our food intake.

We measure our food intake by the amount of usable energy that our food
contains.

A calorie is a measure of the available energy within FOOD.

Everyone Is Different With How Many
Calorie They Need

EVERYONE'S calorie needs are different because no two body process energy
exactly the same.

Everyone needs calories obviously, but how your body digests and processes
food versus mine will not be the same.

There are still major principles and trends; everyone needs protein, everyone
needs fat, everyone CAN eat carbs (although they might not need them). But
the specific amounts, and what kinds of food, and the timing and
distribution, that is always going to be ultimately custom.

This is why you should not directly compare yourself to anyone else when it
comes to losing fat.
The Three Energetic States You Can
Be In
Hypercaloric
This refers to a diet in which you consume MORE energy than your body
uses, which leads to FAT GAIN. If you have ever gained unwanted bodyfat,
you have been eating hypercalorically.

Isocaloric
This refers to eating "at maintenance". In an IDEAL WORLD, everyone would
naturally do this. And in fact with a whole foods, non processed diet, this is
typically how most people eat. It is extremely easy to overeat chips, sugar,
liquid calories, and processed foods.

It is very difficult to overeat meat, vegetables, rice and oats, and full fat dairy.
The term for eating and maintaining your weight without thinking about it
much at all is AUTOREGULATE.

Healthy people that have a non abusive/non emotional relationship with

food and make good choices all autoregulate. These are people who don't
binge out on unhealthy foods, who aren't addicted to sugar and sweets, who
don't fill emotional voids or handle stress by eating and eating.

Unfortunately very few of these people exist in American society today. Most
Americans do NOT know how to autoregulate, nor will they ever be able to
without first learning about macros, calories, healthy choices, and making
conscious behavioral changes.

Hypocaloric
This refers to a diet in which you consume LESS energy than your body uses,
which leads to FAT LOSS. If you have ever inadvertently lost weight without
really intending to, you were eating hypocalorically.

Fat loss DOES NOT HAPPEN without an energetic deficit.

This deficit is not always possible to perfectly calculate, because internal

ENTROPY (how much energy is wasted) is always changing. Calorie burn is
stochastic this way: you can measure it, but it also fluctuates and varies.
What does that mean? It means that some people burn fat very easily, while
others struggle.

It means that you can two people who weigh Exactly the same, but one burns
bodyfat and loses weight eating 2200 calories, while the other gains weight.
Regardless, every human being on earth requires an internal energy deficit.
You MUST create that shortage, otherwise fat loss DOES NOT HAPPEN, AT
ALL, EVER.

Every fat loss diet in existence, they all create a deficit. Low carb, high carb,
paleo, vegan, ketp, carnivore, whatever, Anyone who has lost weight on any
of these and everything in between, they were creating an energy deficient
state within the body.

This is a thermodynamic law of the universe. There are no exceptions to this,

ever.
Understanding Macros-Calories
arefound in Three macronutrients:
carbohydrates, fat, and protein.

Macros should always be considered not in isolation, but in PROPORTION to

each other. Accounting for what you just learned about hyper, iso, and hypo
caloric eating, it follows that knowing how much you consume of each
macronutrient is relevant.

This lack of knowledge is how people gain fat without intending to, don't
build muscle but do not understand why, or fail to lose fat and swear that
"dieting" doesn't work.

What you are eating and HOW MUCH you are eating DOES MATTER.
This is called the Calorie Constraint Hypothesis (credit to renaissanceperiodization)- that for
particular goal, there is a certain corresponding optimal daily calorie intake and macro
intake.

If your goal is to gain muscle, eating low protein and Intermittent Fasting is
NOT conducive to your goal.

If your goal is to lose bodyfat, eating a high fat and high carb diet is NOT
conducive to that.

The reality is there are optimal formulas or at least ranges to follow.

This requires you knowing the basics about the three macronutrients,
carbohydrates, protein, and fat, and then figuring out approximately how
much of each you should be eating.
The Three Macros
1. Carbohydrates
Carbohydrates Are Predominantly Carbon.

This applies to the all the macronutrients, but I like to remind people of this
with carbs, because with carbohydrates are quite literally eating a very
energy usable form of “carbon molecules. The human body uses carbon in
the form of sugar. The human body LOVES carbs, because they are
phenomenally easy to access as a fuel source. Carbs are not evil. There are 4
calories in one gram of carbohydrates.

Carbohydrates Are The Preferred Energy Source Of The Body

Your muscles run on glucose (blood sugar), and glycogen (stored carbohydrates in the
muscle). Athletes need carbohydrates to fuel their physical performance. The preferred fuel
of the human nervous system for physical/mental performance is glucose, not ketones.

(at this point in time, zero carb high level athletes are the exceptions and extreme
outliers. If you want to go that route, be my guest, but understand that 99% of the
elite athletes in the world consume carbs. That 1% that doesn't, Im not using them
as a model for people to follow. That would be irresponsible. Scientific literature
and historical evidence and proof of work from EVERY great sports performance
coach I know is all the same: feed athletes carbs)

Carbohydrates help drive muscle growth

Low and depleted glycogen levels NEGATIVELY correlate with muscle growth.
Whats that mean? That means that muscles that don't get enough carbs and
don’t replenish their glycogen stores are NOT likely to grow and get bigger
and stronger. Again, this is obvious stuff that the sports performance and
bodybuilding and athletic communities already know; you don't get bigger
and stronger eating zero to little carbs.

When you consume carbohydrates, your body releases insulin. Insulin

release is EXCELLENT for muscle growth, it promotes muscle anabolism
(muscular recovery and repair), which is obviously what you want for lean
mass gain. The downside is that insulin also promotes fat storage, but that is
a feature of the human body, not a bug. You need some fat for a healthy
metabolism, and unless you're overweight, some fat storage is NOT a "bad
thing" automatically.

The timing of WHEN you eat carbs DOES MATTER. If you consume carbs
before, during, and after INTENSE training like lifting weights, playing an
intensely aerobic and anaerobic sport, then MORE of the carbs will go
towards replenishing muscle glycogen and fueling the muscle's performance.
Its when you consume carbohydrates in a SEDENTARY state that it becomes
an problem and gets shuttled more towards fat gain.

This is why athletes can have very high carb intake, but an inactive person
needs very little.

Depending on your daily activity, and your individualism metabolism,

carbohydrates could be anywhere from 0-10% of your diet (which would be
Keto or Carnivore), all the way to up to 60% of your diet (which would be a
very active athlete who trains every day)

How many carbohydrates to Consume? By the numbers

Carbohydrate needs vary then from 0 grams per pound of bodyweight, all
the way to 2+ grams per pound of bodyweight. The more carbs you
consume, the less fat you are going to be consuming. General guidelines look
like this

Obese/overweight and inactive: 0 to 0.25 grams per lb bodyweight daily

Sedentary but some exercise: 0.25-0.75 grams per lb of bodyweight daily
Exercises frequently: 0.5 to 1 gram per lb of bodyweight daily
Intense exercise, high active: 1 gram to 2 grams per lb of bodweight daily

The more you train and the LEANER and more MUSCULAR you are, the more carbs
you can consume

Carbohydrate Cycling
A simple model: You change the amount of carbs you consume depending
on how physically active you are.

- On days you lift/train/workout, you eat more carbs

- On days you are inactive, you eat little to no carbs.

This simple approach can be combined with a calorie deficit, isocaloric

eating, or a calorie surplus. It works very well for every kind of goal; fat loss,
weight maintenance, or "lean gains".
2. Protein
Protein is made of amino acids.

Your body is made of protein and amino acids. So eating protein is, in a way,
eating what you are made up of. There are 4 calories in 1 gram of protein.
After your calorie needs are determined, Protein is the first macronutrient
you account for. Amino acids are critical to life, without sufficient amino acid
intake, you'll never be in optimal health. Animal proteins are inarguably the
best source of amino acids (if you're vegan and going to argue about this, get
the fuck off my list and go preach to someone who gives a damn). Meat and
dairy consumption are proven over and over and over gain to correspond with being bigger,
taller, more muscular, and smarter.

The agricultural revolution made the human race SHORTER, not taller.
Hunter-gathers that ate meat were bigger and stronger and had none of the nutrient
deficiencies that plagued agricultural societies.

Meat/protein is extremely micronutrient dense, far more than plants.

Protein is NOT BAD FOR THE KIDNEYS. While it is true that more protein is
not always better (once your nutrient needs are being met, you don't need more) the idea
that a high protein diet is somehow "bad" for you is largely
tripe. There have been studies on protein intake up to 600 grams a day, and
ZERO negative side effects were seen.

What CAN be bad is if you overconsume purine rich food, which leads to
increased levels of Uric acid in the blood, and then your kidneys do not filter
that out. In that case, you need to consume less purines.

Or what can be bad is if you are excessively obese, and your kidneys are not
working very well and have trouble filtering uric acid, but again, that doesn't
mean protein is "bad", that means you need to unfat yourself.

How much Protein to Consume? By the numbers

That various. Some people need LESS than other, some need MORE.
The range for protein is 0.4 grams per lb bodyweight, all the way up to 1.25
grams per pound bodyweight
0.4 is for basic health.
0.6 is for MAINTAINING lean mass as an athlete
0.6-1.25 is the range for gaining lean mass.
Using the Prior model, it looks something like this
Obese/overweight and inactive: 0.4-0.6 grams daily
Sedentary but some exercise: 0.6-0.8 grams daily
Exercises frequently: 0.6-1 gram daily
Intense exercise, high activity, trying to gain muscle mass-0.8-1.25 grams
daily
1.25 is where protein intake becomes excessive. NOT because its "bad for
your kidneys", but because no additional benefit in muscle gain is seen at
that point. Your simply going to be chewing through a lot of dead animal
flesh and drinking a lot of protein shakes, and be pooping a lot.

A good "rule of thumb" number to start with is ONE GRAM OF PROTEIN

PER POUND OF BODYWEIGHT.

HOWEVER, If you are very overweight (in excess of 200lbs), start with
one gram of protein per pound of LEAN BODY MASS.

I would not recommend a 300lb person consume 1 gram of protein per

bodyweight. I'd suggest they roughly figure out their bodyfat percentage, and
then eat one gram of protein per lb of lean mass.

Based on my experience, I consider 0.6 to 0.8 to be the "sweet spot" range for MOST
PEOPLE when you put them on a whole food diet and tell them to eat as much as they like
(provided its whole foods). This comes out to eating one gram of protein per lb of lean body
mass. On a whole foods diet, that is what overall protein intake will add up to, without
needing to consume protein shakes.

Above 0.8 grams per pound bodyweight, many people need to use
protein shakes or eat 4+ smaller meals to get all the protein in.

3. Fat
Fat-Fat is an acid that contains a very high-energy form of carbon, hydrogen,
and oxygen.

Fat is an ESSENTIAL Macronutrient. All the hormones produced in the body,

all of your tissues, your skin, your brain. Fats are essential to health, because
practically ALL of your bodies hormonal processes require fat to run
properly. Fat is very energy dense, and a gram of fat contains 9 calories.
All of these use fatty acids as part of their structure or production in some
form or another.

Hence, there is no such thing as "0%" body fat.

Even the leanest bodybuilders, on stage, after months and months of dieting,
will still have body fat, even if it is only 3%.

Further, you need a certain amount of body fat to be HEALTHY.

For most men, being in the single digits, sub 10%, that is actually an
unhealthy hormonal and physical state.

While there are exceptions, generally 8-9% is the leanest a man can be and
still be in good health. Lower than that, you are looking at testosterone
shutdown (a common problem with natural bodybuilders), aching joints, and
generally feeling stiff and low energy.

For women, the low teens, 12-13%, this is about the level where most women
will experience health issues; no menstruation, hair skin and nail health
decline, libido disappears.

So, fat is needed for health, and some level of fat will always be a part of your
total weight.

How Much Fat to Consume?

This varies wildly. Fat intake can be as low as 10% of your overall energy
intake, up to as much as 60% (on a TRUE ketogenic diet, you are consuming
mostly fat)
A low fat diet is defined as anything less than 30% of daily calories coming
from fat.

For Pro Bodybuilders who are taking exogenous testosterone, they can
consume only 10% of their daily calories from fat and function. This would
generally be TOO LOW for a regular, non anabolic using person.

Overall though, the major question here is of energy balance. Depending on

whether or not you eating hypo, iso, or hyper, the fat intake of the diet will
vary.

That makes the fat intake relative to the Protein and Carbohydrate
intake-meaning that you must account for how much protein and carbs you'll
be consuming first before figuring out fat.

An obese person could lose weight on ANY DIET, low carb or low fat, so long
as calories are controlled and an energy deficit is achieved.

Now, I take that position that low carb dieting is often the Preferential model
to follow for obese and overweight individuals, but its not the ONLY model.

Because of these factors, Fat does NOT have a perfectly defined Minimum Intake.
If you do not consume enough healthy fat, hormonal health can suffer. But
unlike protein, which has defined minimum intake, Fat does NOT. Some
people need MORE fat than others, some less. So the minimum is more a
RANGE

Because of this, I am going to make a Percentage based recommendation. Based on

the current research and evidence, the Range for Daily fat intake to maintain hormonal
health is approximately
Obese/overweight and inactive: 40-60% of daily overall intake
Sedentary but some exercise: 30-60% of daily overall intake
Exercises frequently: 20-40% of daily overall intake
For Very Overly Fat and Obese people, Carbohydrates are the first thing
you generally look to lower when dieting.
But for NOT so fat people and FIT people, its the Reverse.
Fat, NOT carbs, is what you begin cutting out first. Especially when trying to
Get to SINGLE DIGIT BODYFAT.

Keep this in mind relative to your starting point.

If you're a fatty, start cutting down carbs.

If you're not a fatty but want to get shreddy, start cutting down the fat intake
How To Diet To Lose Bodyfat?
Fat loss depends on creating a deficit, but before you do that, you must know
your Maintenance Calories.

1. Determining Calorie Intake and Baseline

Before you can create an energetic deficit, you need to start with your calorie
baseline. To figure this out, you must determine your calorie BASELINE FIRST

How to Determine Your Baseline?

I. Weigh yourself every day first thing in the morning upon rising
II. Start counting your calories
III. Compare your intake to your weight. If weight stays the same, you've
accurately found your calorie baseline. If it goes up, you're hypercaloric.
Lower your intake to determine your baseline. If it goes down, you are
hypocaloric. Raise your intake to determine your baseline
IV. Once you've found your baseline, reduce your calorie intake by 500
calories. This can be in the form of CARBS (if you've overly fat), or Fat (if
you're not excessively fat).

How To Find Out How Many Calories You Need and Determine
a reasonable Start point for your Calories:
Most peoples maintenance calories are between 13-15 times their
bodyweight

Multiply your bodyweight (in pounds) by 15 calories. So, I'm 200 pounds.
200 x 15 = 3000

I would eat that for 3 days. If my weight drops afterward, then that is too low
I would then go up to 16 calories per pound of bodyweight. If my weight
increases, I would go down to 14
And so on and so forth. Most people’s maintenance calorie level will be in the
13-15 range. Some very active people may be 16+.
And fat loss generally starts in the less than sub 12 range, down to however
low one needs to go.
I suggest starting with 13.
2. You then figure out Maintenance macros
based on step one
If I’m going to eat 3000 calories daily, I pick some numbers

1.25 gram of protein per lb bodyweight daily=250 grams=1000 calories (250

grams @ 4 calories per gram)

1.5 gram of carbohydrates per lb bodyweight daily=300 grams=1200 calories

(300 grams @ 4 calories per gram)

So that is 2200 calories

3000-2200=800
That leaves 800 calories for fat intake
800/9=89 grams of fat
Those are now my baseline macros
250 grams protein
300 grams of carbs
90 grams fat (rounded up for convenience)

3. You then make a decision to lower energy

intake from maintenance to sub maintenance.
This could be in the form of fat, or carbs. Remember this rule; Fatties cut
carbs, shreddies cut fat.

Protein you generally never lower. You may in fact need MORE protein the
more of a deficit you are in.

This cut in energy intake should be somewhere around 20-25% percent of

your daily intake. On a 2,000 calorie diet, that is 500 calories.

500 calories is the rule of thumb to follow. If you are a smaller person
though, it might be LESS than this.

So that means determining your maintenance/baseline calorie intake, and

then extracting 500 from that to create a deficit

Why 500 Calories?

While its not perfectly accurate that there are 3500 calories in a pound of fat
(it’s actually between 3400-3700), its accurate enough that creating a daily
500 calorie deficit almost always guarantees at least one pound of fat loss a
week. Smaller deficit are harder to measure out, and are not significant
enough to create fat loss (more than likely your body will just adjust and
you’ll move around less, and then wonder why the small deficit isn’t working)
Using my example:
Let us go with cutting 500 calories to start with.
3000-500=2500 calories
Where am I going to cut those calories from?
Because I’m already fit, I'll cut them from FAT
500/9=55.5=55 (always round to multiples of 5, it makes life easier)
20
Subtracting that from my fat intake, that means I'll cut down from
90-55 grams=35 grams of fat
My new macros are
250 grams protein
200 grams of carbs
35 grams fat
Keeping Fat Loss Going After Your
First Calorie Reduction

Let us say you cut 500 calories already, but now thats slowed down. What do
you do? Cut another 500?

No. Cut too drastically, your metabolism will slow down too much. Cut
nothing at all, and you’ve plateaued.

That first 500 cut might still be working slowly, but all fat is NOT created
equal, and increasing the deficit slightly will be necessary.

1. When Fat loss stops, you cut calories again

(2nd calorie reduction). This would likely be
required after 4-6 weeks of dieting

Depending on what your starting macros were, you might cut, or you might
cut carbs. In my case, I started with high carb intake and cut fat, and I don’t
want to drop fat too low, so I’ll keep cutting carbs.
To continue losing bodyfat, you’ll keep reducing overall calories by about 10%
These is typically around 150-300 calories. If you cut calories TOO fast and
TOO much, you plateau fast. Thats why its not another 500
Using my example
250 grams protein
300 grams of carbs
35 grams fat
I’ve got A LOT of carbs to subtract from, so we can cut from that.
Lets say Im going to cut down by 200 calories. Then I would reduce
carbohydrates by 50 grams (50x4=200)
250 grams protein
250 grams of carbs
35 grams fat
2800 calories
This is is less than 10%, so the fat loss will probably only last 1-2 weeks
2. When That Stops, what do I cut the Third
time?
In this case, for my third calorie reduction, I'd likely cut down Carbs further,
to 200 grams daily (another 200 calorie reduction)
That will go another 1-2 weeks (I’ve now been dieting around 2 going 3
months)
Then I can take it down to 150 grams for my FOURTH reduction (another 200
calorie reduction)
That goes another 2 weeks.
Then I can cut it further, to 100 grams.
Lastly, if I wanted to get shredded I could cut it down to 50.
That goes a 2-3 weeks, at that point I'd be feeling HORRIBLE, But I'd be
getting close to “Shredded.”
Each calorie reduction would have lasted at least 1-2 weeks. Another month
of no carbs, and I’d be around 16 weeks in and getting to “nasty” single digit
body fat.

3. Your Calorie Reductions will be Determine

by what your Starting Maintenance Macros

This is where we need to backtrack a bit.

Your marcos are not my macros. To determine your maintenance macros to
start with, you need to refer back to the Macro guidelines.

Protein
Obese/overweight and inactive: 0.4-0.6 grams daily
Sedentary but some exercise: 0.6-0.8 grams daily
Exercises frequently: 0.6-1 gram daily
Intense exercise, high activity, trying to gain muscle mass: 0.8-1.25
grams daily

Carbohydrates
Obese/overweight and inactive: 0 to 0.25 grams per lb bodyweight daily
Sedentary but some exercise: 0.25-0.75 grams per lb of bodyweight daily
Exercises frequently: 0.5 to 1 gram per lb of bodyweight daily
Intense exercise, highly active-1 gram to 2 grams per lb of bodweight daily
Fat
Fat is always whatever is left over to fulfill maintenance calories after you’ve
calculated protein and carbohydrates.

Fatties cut carbs, shreddies cut fat

If your fat intake is high, and carb intake is low, then you cut from fat when
you diet, and hold off on cutting carbs as long as possible.

If you carb intake is high, and fat moderate, you can start with cutting carbs
or fat. Carb intake will be the main macro you end up reducing though.

If your carb and fat intake are relatively equal to each other, then you can
alternate making cuts in one or the other.

You NEVER cut protein though. Protein intake always stays elevated.

4. What About CHEAT MEALS and REFEEDS?

That's a great question imaginary person that asked this. Cheat meals and
Refeeds are "it depends". If you're a super fatty, you don't need cheat days.
You might just need a REFEED, a day to replenish stored carbohydrates

Refeeds

If you're low carb dieting, you'll need to refill glycogen at some point.
This usually means somewhere around every 7-14 days.

This is a day of usually calorie controlled eating (you're not eating whatever
you want). On refeed days, you eat very low fat (20% or less of calories), but
very high carb (50-60% of calories).

This replenishes muscle glycogen. This keeps your metabolism from slowing
to a crawl because it allows you maintain training intensity in the gym. And
also is psychological relief as well.

Cheat Days

If you're low fat dieting and "hard core" dieting to get freaky lean, you'll need
cheat days or meals

This can be a 1-2 times weekly meal, or as you get LEANER, one day out of
the week where you eat WHATEVER YOU WANT.
FYI, you need to be training fucking hard, cardioing fucking hard, and dieting
fucking hard to validate having a cheat day. Which unless you're a hardcore
bodybuilder, you're not doing any of the above like you think you are.

In which case, a "Cheat meal" or two is more appropriate than the cheat day
option.
Answering another Major Question
that someone will ask: What are
Good Macros tofollow?

That is a terrible question. I've given you general heuristic idea. There are
many many different calculators that exist and they ALL give you different
numbers as to what your macros should be.

Lifestyle+Genetics+trying different things=Your macros

Here is an overview of different numbers:

Carbs-Protein-Fat
High Carb diet Macros for athletes and those who are active with healthy
bodycomposition.

If you are eating like this, you are someone who

-Works out intensely for at least an hour daily, and possibly multiple hours
daily

-Fat gain is not a concern of yours at all

60-30-10-Very very high carb, moderate protein, very low fat

50-40-10-Very high Carb, high protein, very low fat

50-30-20-Very High Carb, moderate protein, low fat

Moderate Carb Diet Macros-These are Good start points for "average
joes/janes" who work out intensely 3-4 times weekly

40-40-20-High Carb and Protein, Low fat.

40-30-30-High carb, moderate protein, moderate fat.

Mixed Diet (roughly equal carbs, proteins and fats)-This is the infamous
mediterranean diet. These diets tend to autoregulat themselves
(meaning this is how many traditional cultures traditionally eat),
because no one macronutrient is be emphasized.

30-40-30-moderate carb and fat, high protein.

33-33-33-The "Zone" diet and mediterranean diet.

Low Carb Diet Macros

20-40-40-Low carbs, high protein and fat.

20-30-50-Low carbs, moderate protein and high fat.

Very Low carb diet Macros (Keto diet and carnivore diets)
These types of diets, it's probably not necessary to bother counting macros.

That said, I have known many people who plateaued in their fat loss on a
keto diet or carnivore diet, and realized that CALORIES STILL MATTERED.

Keto and carnivore dieting CAN be seemingly "magical" for some people, but
not everyone. As I told someone on twitter today before I blocked them for
annoying me: no on diet is a magic bullet without fault that works for the
entire human race

10-40-50-very low carb, high protein, very high fat.

0-40-60-no carbs, high protein, very very high fat.