Calorie adjustment, expert advice please

[DietrichMichael]

Hey guys, good to be back on here!
What bring me here is a little confusion/problem going on that I cant seem to wrap my head around. After taking a year of nutrition in school I still couldnt get a straight answer and I come searching to you guys to help me solve this.
My situation
6'0
205 (recently down from 220)
I broke my arm and have been forced to stop lifting, I have also recovered from a knee injury so im preparing for my semi pro soccer career and sponsored XC bike racing. THE PROBLEM. I would like to cut down a bit and drop some weight or lean out even further (my bf is about the same maybe slightly higher as in my pics) in preparation, however iv been stuck at the same weight for quite some time now. I have been eating 2500 kcalories a day but biking for 1.5-2.5 hours sometimes more most day usually 5ish which my hr monitor and other sources say burn about 2000kcal. I am wondering is this too much am I in too much of a deficiency cause iv been working my *** off and gain, well in my case losses are slow, I am leaning out yes but not as I would imagine. Im afraid of increasing kcal adding weight my macros are 60carb-20pro-20fat. Thoughts Ideas brothers?

[jakedasn4ke]

Hey guys, good to be back on here!
What bring me here is a little confusion/problem going on that I cant seem to wrap my head around. After taking a year of nutrition in school I still couldnt get a straight answer and I come searching to you guys to help me solve this.
My situation
6'0
205 (recently down from 220)
I broke my arm and have been forced to stop lifting, I have also recovered from a knee injury so im preparing for my semi pro soccer career and sponsored XC bike racing. THE PROBLEM. I would like to cut down a bit and drop some weight or lean out even further (my bf is about the same maybe slightly higher as in my pics) in preparation, however iv been stuck at the same weight for quite some time now. I have been eating 2500 kcalories a day but biking for 1.5-2.5 hours sometimes more most day usually 5ish which my hr monitor and other sources say burn about 2000kcal. I am wondering is this too much am I in too much of a deficiency cause iv been working my *** off and gain, well in my case losses are slow, I am leaning out yes but not as I would imagine. Im afraid of increasing kcal adding weight my macros are 60carb-20pro-20fat. Thoughts Ideas brothers?

Im no expert but Im at 2600 cals right now and im WAY less active than you are. Im guessing your maintenance is alot higher than 2500 cals.

[DietrichMichael]

Im no expert but Im at 2600 cals right now and im WAY less active than you are. Im guessing your maintenance is alot higher than 2500 cals.

I understand this totally, but it doesnt make sence to me that increasing my calories, will lead to decrease in weight. ughhhh frustrating like crazy. I mean I dont feel like im in starvation some days I will eat 3000 but even still is that too low if im burning off so many from my rides. just sau my BMR is 2000 I burn 2000 a ride thats 4000 so for a pound a week I could eat 3500 wtf. Thats for the reply man.

[determined4000]

So you are 200lbs and eating 125g protein and 55g of fat
you should be at 200g protein, and 80-100g fat minimum

[DietrichMichael]

So you are 200lbs and eating 125g protein and 55g of fat
you should be at 200g protein, and 80-100g fat minimum

even though im train endurance wise?
0.8g pro / kg bodyweight is maintenance which would be 75g
that means step it up to 1.3g to 1.4g / kg bodyweight which sounds fair since endurance training does increase protein requirement. fat increase I agree with also since they are my primary fuel source. but even if my macros are f***** calories are calories, no? this bring up heavy debate in my mind.

on monday im turning my diet to a 40-40-20 c/p/f
im just trying to figure out where to start kcal wise

[cameron_f]

Stop using a pro/carb/fat ratio. Set your protein and fat intake based on your weight, 1g/lb and .5g/lb respectivley. Then fill in your remaining calorie needs with carbs.

3500calories does equal one pound, but that only applies if your metabolism doesnt change. Weight loss doesnt happen drastically, are you trying to make weight for something? Otherwise I would think that this weight loss effort could have adverse effects on your athletic performance.

[jakedasn4ke]

I understand this totally, but it doesnt make sence to me that increasing my calories, will lead to decrease in weight. ughhhh frustrating like crazy. I mean I dont feel like im in starvation some days I will eat 3000 but even still is that too low if im burning off so many from my rides. just sau my BMR is 2000 I burn 2000 a ride thats 4000 so for a pound a week I could eat 3500 wtf. Thats for the reply man.

Yup, you should be at 3500 then. Also what the others have posted above me. Ratios dont mean s**t. Shoot for the 1g of Protein per LB and .4 to .5g of Fat per lb. Rest will then be carbs.

[DietrichMichael]

Yup, you should be at 3500 then. Also what the others have posted above me. Ratios dont mean s**t. Shoot for the 1g of Protein per LB and .4 to .5g of Fat per lb. Rest will then be carbs.

did you mean per KG? cause im 205 (93kg) lbs 0.8g/kg is maintenance.
I think im going to go for 1.2g pro /kg which is 112g