Peanut Butter gives me the right amount of calories but puts me over the fat limit.

[StevenMunn]

Im eating 1900 calories which is just what I want for my cutting diet but it puts me at 33% fat. Should I worry or will the cardio, lifting and the deficit itself burn it off?

[barook]

Im eating 1900 calories which is just what I want for my cutting diet but it puts me at 33% fat. Should I worry or will the cardio, lifting and the deficit itself burn it off?

just ensure your getting enough protein, hitting your calorie goal and lifting, the rest doesn't matter that much.

[StevenMunn]

just ensure your getting enough protein, hitting your calorie goal and lifting, the rest doesn't matter that much.

well, im mostly concerned about losing the fat above building muscle so I hope the above normal fat wont hurt that goal any?

[barook]

well, im mostly concerned about losing the fat above building muscle so I hope the above normal fat wont hurt that goal any?

you won't be building very much muscle in a deficit, a surplus will be required for that. as long as your in a deficit and are eating at least 1g protein/lb of LBM you will lose fat.

[bbejj123]

calories burned> calories consumed, equals weight loss

[StevenMunn]

you won't be building very much muscle in a deficit, a surplus will be required for that. as long as your in a deficit and are eating at least 1g protein/lb of LBM you will lose fat.

im not quite eating the exact amount of protein I need so I guess I wont lose the fat?

[barook]

im not quite eating the exact amount of protein I need so I guess I wont lose the fat?

lets say your body burns 2k calories, now you eat 1.5k calories, you will lose 1lb a week since 500 * 7 days=3500 calories a week = 1lb lost. your reason for eating the protein is to help prevent muscle loss, it does not need to be exact.

[.aeterna]

no u will lose fat, but muscle in the process

heavy weights + calorie deficit + high protein. all u need

[alexl53]

gettin enough total protein, and protein in every meal is the biggest part. take care of the protein and then just fill the rest with carbs and fat. fat isn't bad for you. too many carbs and sugar is.

take a whey supplement to get more protein in easily

[StevenMunn]

gettin enough total protein, and protein in every meal is the biggest part. take care of the protein and then just fill the rest with carbs and fat. fat isn't bad for you. too many carbs and sugar is.

take a whey supplement to get more protein in easily

I do. It gets me to like 100 gram of protein at least. As long as I lose the fat, I am good.

[GregTR]

I do. It gets me to like 100 gram of protein at least. As long as I lose the fat, I am good.

100 grams of protein does not sound like a whole lot on this board. But in all reality you probably want to eat about 1.3-1.5 grams of protein per kg of body weight. The official forum wisdom is 1gram per lbs of lean body mass which is a bit more than what I'm proposing....

[StevenMunn]

100 grams of protein does not sound like a whole lot on this board. But in all reality you probably want to eat about 1.3-1.5 grams of protein per kg of body weight. The official forum wisdom is 1gram per lbs of lean body mass which is a bit more than what I'm proposing....

I know but all I can do is 100 grams.

I have been trying to lose this fat for a while... I will keep some muscle i am sure with 100 grams of protein but i dont have much muscle at all really cuz i have never worked out...

Just tell me what I can do to lose this fat while eating 100 grams of protein... Please.

[StevenMunn]

anyone?

[blueapple]

Total caloric intake is more important than macro percentages.

If you are getting 33% fat that is not saturated or trans fat that isn't bad. Just be sure to have a caloric deficit and eat clean.

[alexl53]

dude. look at the stickies before you post a thread and ask the same question 3 times. not trying to get hostile or anything, but use some common sense.

whey protein powder and eat under maintenance. done and done

[StevenMunn]

dude. look at the stickies before you post a thread and ask the same question 3 times. not trying to get hostile or anything, but use some common sense.

whey protein powder and eat under maintenance. done and done

Im not, i just cant get the protein required. This is why I have been stuck for 4 years trying to lose this weight...


blueapple: the Milk I drink has some saturated fat in it but thats like 5% of the 33% of my total fat intake. Hope that works.

[mattkilla420]

Im not, i just cant get the protein required. This is why I have been stuck for 4 years trying to lose this weight...


blueapple: the Milk I drink has some saturated fat in it but thats like 5% of the 33% of my total fat intake. Hope that works.

fat in natty pb is good for you, just dont over do it because of the deliciousness of pb. if your not getting your protein you can get low cal high protein food such as chicken breasts, tilapia, lean meat, whey isolate. figure out how much protein you need a day. (most people say 1g per 1lb of lbm) figure out how much chicken, whey, etc you need per day and split it up, than worry about the carbs and fats. fats and carbs keep you sane. but if youve been trying to cut for 4 years maybe its time to lower the cals.

[liftNfish]

as stated above, 1.2 to 1.5g or protein per kg, NOT lbs. should be sufficient to maintain most of your muscle.

what is your weight right now OP, and what is your BF%?

PM me if you need helo + i'll be able to respond quicker that way

[StevenMunn]

fat in natty pb is good for you, just dont over do it because of the deliciousness of pb. if your not getting your protein you can get low cal high protein food such as chicken breasts, tilapia, lean meat, whey isolate. figure out how much protein you need a day. (most people say 1g per 1lb of lbm) figure out how much chicken, whey, etc you need per day and split it up, than worry about the carbs and fats. fats and carbs keep you sane. but if youve been trying to cut for 4 years maybe its time to lower the cals.

Ive tried for 4 years but i just ate whatever when things didnt go well cuz i never could build a good diet cuz there is always something wrong with it.

now its im not getting enough protein so thats what keeping me from losing the fat and being normal again.

Im 6'1 225 with 20% bodyfat.

[Modest_Force]

You're making this harder than it needs to be.

Eat below your maintenance (which you are) and you will lose fat.

As for the whey protein, it's called a supplement for a reason. You can get all 200ish grams of protein from your diet. If you're only getting 100g with your diet and your supplement, you might want to think about changing up your diet to include more protein. Just don't get it all from your supplement. It's always good to have variety in your diet.

[gorgor]

Im not, i just cant get the protein required. This is why I have been stuck for 4 years trying to lose this weight...


blueapple: the Milk I drink has some saturated fat in it but thats like 5% of the 33% of my total fat intake. Hope that works.

You are making a diet way more difficult than it has to be.

You not getting enough protein isn't why you have been stuck for four years trying to lose weight. You eating too much for your activity level has prevented you from getting leaner. A higher relative amount of protein will help preserve what lean mass you have, and if you have a little more protein in your diet the fat might come off a LITTLE faster, but I can guarantee you the vast majority of dieters that have ever lost fat in this country did so on far less than the 1g/1lb lean mass figure.

While it certainly would be better if you could get a few extra ounces of chicken breast or in there somewhere, apparently you can't. So just get what you can and eat less than your calorie allowance. Stick to it and you will lose fat. Will the final results be as good as if you were getting more protein? Maybe not. But you will be leaner.

[Dominikm]

I know but all I can do is 100 grams.

I have been trying to lose this fat for a while... I will keep some muscle i am sure with 100 grams of protein but i dont have much muscle at all really cuz i have never worked out...

Just tell me what I can do to lose this fat while eating 100 grams of protein... Please.

Bull!

This is my diet right now, very simple and east to follow, tastes good and give me heaps of protien.

B:
425g baken beans (salt reduced)
3 egg whites
3 whole eggs
1/2 tbsp bbq sauce
oil spray (for eggs)

L:
4 slices bread
2 eggs
150 chicken
2 slices cheese
tomato
1/2 tbsp bbq sauce
oil spray x2 (for chicken and eggs)

D:
4 eggs
200g chicken
tomato/mushrooms/onion
tobasco sauces
oil spray x2 (for chicken and eggs)

Whey shake after lifting (3x a week)

~2000 cals and on lifting days it's about ~2150 cals

I get 200g - 225g protien depending if I lift or not.

I maintain @ about 2,900 according to the cals and this seems to be working quite well and my lifts are slowly going up again.

There are no excuses to not get enough protien

[DesertSider]

Almond butter? That's what I've been eating lately. Tastes a little boo-tay but its way better for you than peanut butter. Lower in fat but more of the better kind of fats.

[raikun]

Dietary fat doesn't make you fat. Surplus calories and sugar does.

[ErickStevens]

Dietary fat doesn't make you fat. Surplus calories and sugar does.

wut

[JJ-]

Ive tried for 4 years but i just ate whatever when things didnt go well cuz i never could build a good diet cuz there is always something wrong with it.

now its im not getting enough protein so thats what keeping me from losing the fat and being normal again.

Im 6'1 225 with 20% bodyfat.

In my experience the more overweight you are the less macros play a part in your weight loss. If you stick to the principle of calories in vs calories out you will lose weight. Once you begin transforming your body then you can start getting technical about the exact number of protein, carbs, and fat grams to intake a day.

The more complicated you make this the more you will struggle in your weightloss. Just keep it simple

[Dominikm]

Macros only matter when you go from abs or even better looking that just abs to ripped to **** right?

Then you play a different game with macros don't you?