Scooby the bodybuilder suggested macros for fatloss

[Austinbruso94]

I am eating at a 25% deduction in calories which leaves me at about 2500 calories a day since I lift 4-5 hours a week (moderate activity) LBM 165 pounds.

My carb intake is 45% - 281 grams

My protein is 35% - 220 grams

My fat is 20% - 56 grams

After yesterday when people on the forum told me to eat more than 2000 calories and read the stickies, I found Scooby's macro and calorie calculator. I like it so far, especially getting more carbs and protein than what the stickies suggested.

What you guy's think about my macros and calorie intake? I'll admit I am a littler nervous about the carb/calorie intake because I have done only low carb/low calorie diets.

[Domicron]

Way too low on fat; you should base fat and protein minimums on body weight, not random percentages.

[InItForFitness]

Way too low on fat; you should base fat and protein minimums on body weight, not random percentages.

*BOOM*^x2
On spread as always D.

[WonderPug]

Please disregard that idiot's advice.

Protein: ~0.8 grams per pound of target body weight -- the highest amount justified by research.

Fat: ~0.45 grams per pound of target body weight -- the lowest amount implied by clinical observation.

Remaining caloric budget: whatever mix of macronutrients you prefer -- as implied by research.

[Austinbruso94]

*BOOM*^x2
On spread as always D.

It's just doesn't make since how a higher fat diet can help me cut fat. What do you guys think of my calorie intake?

[ummme]

Dietary fat does not make fat...

Excess calories is what makes one gain weight.

[Austinbruso94]

250gr of protein – 1000 calories (1gram protein per pound bodyweight)
83 g of fat-747 calories (.5 grams of fat per LBM which is 165 pounds)
187.5 grams of carbs=753 calories (the rest in carbs)

=2500 calories.

This is what I came up with reading the stickies. I though carbs weren't bad, I read the 65% of diet should come from carbs. Also, what's the point of low carbs when people that bulk eat like 60% of there diets from carbs and that's how they build muscle, they gain fat from the high calorie intake?

[Austinbruso94]

Dietary fat does not make fat...

Excess calories is what makes one gain weight.

exactly so what's the point of eating that much fat when I would prefer the carbs instead because they keep me fuller.

[ummme]

exactly so what's the point of eating that much fat when I would prefer the carbs instead because they keep me fuller.

because adequate levels of fats are required for body function and health... nobody is recommending you swap all your carbs for fats, just enough of them...

[Austinbruso94]

Screw it, I am just going to follow what you guys and the stickies suggested.

[Austinbruso94]

Does it matter where I get my fat from, I can only eat so much Almonds (expensive) and olive oil? Like a 80 % bro food 20% not bro food type flexible diet?

[Former300lber]

Does it matter where I get my fat from, I can only eat so much Almonds (expensive) and olive oil? Like a 80 % bro food 20% not bro food type flexible diet?

Eggs and PB are both high in fat and very cheap, same goes with fatty cuts of meat, ground beef, cheese etc..

[ummme]

Does it matter where I get my fat from, I can only eat so much Almonds (expensive) and olive oil? Like a 80 % bro food 20% not bro food type flexible diet?

depending on ones diet, sometimes adding some fat can be free and as simple as switching from low fat dairy to full fat dairy.

eggs are also very cheap. Chicken thighs or red meat instead of chicken breasts...

theres no really bad fats... except for manufactured trans fats.

[Austinbruso94]

Okay thanks guys! Reps for all.

[eriquee]

exactly so what's the point of eating that much fat when I would prefer the carbs instead because they keep me fuller.

You are wrong.

Protein gives the most satiety, FAT comes second, and CARBS give the least satiety.

Thats how it is, its not open to personal preference/experience.

You should consume 0.45g fat/lb so that your body has enough dietary fats to function properly.

[Austinbruso94]

Sorry, last question. When I start losing weight, do I only cut carbs and always keep the same grams of protein as now or do I lower protein intake too as I lose weight? Fat will remain the same because it's based on LBM.

[ummme]

Sorry, last question. When I start losing weight, do I only cut carbs and always keep the same grams of protein as now or do I lower protein intake too as I lose weight? Fat will remain the same because it's based on LBM.

This always seems to confuse people... theres a protein minimum and a fat minimum, the rest of your calories come from any mix of macros. You choose to have that be almost entirely carbs, so when you cut calories, yes it will have to come from carbs in your case...

[Domicron]

Sorry, last question. When I start losing weight, do I only cut carbs and always keep the same grams of protein as now or do I lower protein intake too as I lose weight? Fat will remain the same because it's based on LBM.

fat and protein macros are calculated based on total body weight, not lbm. eat at a deficit until you no longer lose weight, then recalculate TDEE and macros, eat at new deficit.

[Mrpb]

Protein: ~0.8 grams per pound of target body weight

Fat: ~0.45 grams per pound of target body weight

Remaining caloric budget: whatever mix of macronutrients you prefer

This.

[Austinbruso94]

fat and protein macros are calculated based on total body weight, not lbm. eat at a deficit until you no longer lose weight, then recalculate TDEE and macros, eat at new deficit.

I just checked, it says for protein eat .8-1gram per pound of bodyweight. However for fat, it say's to use "Lean" weight which is 165 pounds.

[thepowerof140]

because adequate levels of fats are required for body function and health

Which can easily be reached consuming as little as 14g of fat per 2000kcal.

[Domicron]

I just checked, it says for protein eat .8-1gram per pound of bodyweight. However for fat, it say's to use "Lean" weight which is 165 pounds.

if you're using strength training to exercise, and you should, you will ideally be increasing lean body weight as you lose fat. also, once your body fat percentage drops to average levels, you'll start calculating fat minimums by total body weight instead of LBM

[ummme]

Which can easily be reached consuming as little as 14g of fat per 2000kcal.

I stopped about 1/2 way through... this is only considering omega 3 and omega 6

[thepowerof140]

I stopped about 1/2 way through... this is only considering omega 3 and omega 6

The table (if you continued reading), covers all the essential fats, LA (Omega 6 falls here), ALA (Omega 3 falls here), EPA2, DHA3, DHA4, and EPA. Saturated fats, Unsaturated fats like Omega 9 and then, Trans fats are NOT essential fats.

[MetilHed]

. . . . Trans fats are NOT essential fats.

Wow, who knew ?

[thepowerof140]

Wow, who knew ?

Just covering all the bases. TBH, I don't think I've ever been aware of eating Trans fats - does anything popular actually contain Trans fats?