I checked my macros and it came out to ..

2237 calories from a maintenance of 2796.

If I go by 1g/ bw protein , .5g/lb fat rest carbs it comes out to

190g protein, 95 g fat , rest carbs which is like 180 carbs which seems really low...

Does this seem right ? or should I just maybe drop cals to 2500 or 2400 for now and see if I lose weight and then decrease from there as BW decreases

I don't find a ton of use from a Channel like POG as I have no body building goals, but if there is one thing that channel is great for its diet/bulk advice. That man eats on point and keeps his diet in check. You might be able to find something there if you search through his videos or you might have already watched them.

I use Omar Isuf a lot , he kind of has a helpful video. He showed his calories at the start of his cut and it was like 2400 and he's 180 , im 190 lb

Don't cut for so long. Your body will adjust quickly and will actually try to retain fat and reestablish homeostasis.

I'd lower the fat to ~70, and raise pro a little more, rest in cho

As far as I know 8-12 weeks is the standard for most cuts...

I think 12 would be pushing it, unless you incorporate some refeeds personally. Just being in a deficit so long, your body will try adapting quick and then you'll be spinning your wheels / just plain catabolic.

I'm just looking to lose about 10-15 lbs . Drop to 175 I'm probably about 17-18 % bf right now and I want to get below 15

Don't think refeeds are really needed at this BF level

This post was edited by dirTyMan on Jan 26 2015 09:47pm

No you're right. And you definitely can cut that in 8 weeks easily.

Yup, just want to make sure I lose little no muscle

What? Do you have any sources behind this? from what I have read seems 12-16 weeks is minimum for a proper cut