Cutting Macros

[PhenomKidd]

I'm posting this here due to the lack of response in the teen section.

I've been trying to get a 6-pack this July and progress is happening but I'm trying to be serious about it a bit more so I started counting calories and other dietary info (protein, carbs, fat) recently. And they seem decent according to some information I found on cutting.



The stats I saw for cutting were:
Calories 13-15/lbs of bodyweight. Approx: 2,080-2400/day for me.
Protein was 1-2g/lbs. Approx: 160-320g/day.
Carbs were .5-1.5g/lbs. Approx: 80-240g/day.
Fat was .5g/lbs. Approx: 70-80g/day

According to that my fat isn't really there though. I also wanted to get some feedback on those benchmarks to use for my cutting and what you guys think overall. Thanks.

[UTGTi]

those carbs are seeming pretty high. most of the cutters, well the successful ones are only hitting like 60g carbs a day. 240 seems really high and a lot of cardio would be needed for that. I'd let the carbs slack a lot more and up the protein and keep the healthy fats around the same, maybe even up it by 5%, almonds don't hurt you in moderation. Someone may tell me I'm completely wrong though, but I think carbs should go way down.

[PhenomKidd]

those carbs are seeming pretty high. most of the cutters, well the successful ones are only hitting like 60g carbs a day. 240 seems really high and a lot of cardio would be needed for that. I'd let the carbs slack a lot more and up the protein and keep the healthy fats around the same, maybe even up it by 5%, almonds don't hurt you in moderation. Someone may tell me I'm completely wrong though, but I think carbs should go way down.

Thanks for the input man .
I've heard a lot of people talk about 40/30/30 splits. I don't know too much about the background of it. But at 30% of yesterday's calories I would be around 139.9g of carbs. I'm over by a decent amount though. Like I said my fats would nowhere close to a 40/30/30 split.

As far as cardio I run everyday except for sunday. I lift mon, wed, and fri then do 30min runs after or 8-10 100m sprints (building speed and and cardio since football is coming up). I do abs and HIIT cardio tues, thurs, and saturday.

Edit: Reps

[jtspaur]

Thanks for the input man .
I've heard a lot of people talk about 40/30/30 splits. I don't know too much about the background of it. But at 30% of yesterday's calories I would be around 139.9g of carbs. I'm over by a decent amount though. Like I said my fats would nowhere close to a 40/30/30 split.

As far as cardio I run everyday except for sunday. I lift mon, wed, and fri then do 30min runs after or 8-10 100m sprints (building speed and and cardio since football is coming up). I do abs and HIIT cardio tues, thurs, and saturday.

Edit: Reps

Your not too far off from that 40/30/30

226g Protein = 904 calories
47.25g Fat = 425.25 calories
193g Carbs = 772 calories
Total = 2101.25 calories

That puts your calories from:
Protein around 43.02%
Fat around 20.24%
Carbs around 36.74%

The percents are actually based off the calories not the grams.

[PhenomKidd]

Your not too far off from that 40/30/30

226g Protein = 904 calories
47.25g Fat = 425.25 calories
193g Carbs = 772 calories
Total = 2101.25 calories

That puts your calories from:
Protein around 43.02%
Fat around 20.24%
Carbs around 36.74%

The percents are actually based off the calories not the grams.

Ahhh, thank you. Great information to know, reps .

[PhenomKidd]

Bump