Going from bulk to cut - getting my macros right?

[big__chris]

I ran a bulk for 8 weeks using this:

2092 (BMR) x 1.55 (mod. exer. 3-5 days/wk) = 3242 + 250 surplus = 3492 (@ 192 POUNDS)

I already had this calculated (at 210 lbs)

2204 (BMR) x 1.55 = 3416 - 500 deficit = 2916 (@ 210 pounds).. but since I'm around 215 now, I'll just round it off at 3000 cals.


My only real question is, as long as all the above it good, how do I adjust my macros for carbs/fat/protein? Should my fat stay the same, protein either same or go up, and just take away from the carbs?

This is about how I had it for the bulk: 3,404 cal, 88g fat, 412.4 carbs, 273 protein

So just take off from carbs to bring down the cals and keep the rest the same? Thanks.

[big__chris]

Need help, I'm starting my cut tmrw

[Siafu4Life]

Your TDEE, and cutting calories...seem alright.

Your dietary fats are a tad low (aim for .45 grams per pound of bodyweight), and your protein consumption is "unnecessarily" high.

[big__chris]

Your TDEE, and cutting calories...seem alright.

Your dietary fats are a tad low (aim for .45 grams per pound of bodyweight), and your protein consumption is "unnecessarily" high.

ok I can adjust that thanks. so are you saying that it's for the most part carbs that need to be reduced, and some protein?

[Siafu4Life]

ok I can adjust that thanks. so are you saying that it's for the most part carbs that need to be reduced, and some protein?

No problem. Yes, you really only have two macronutrients which have minimum requirements. Fats (generally .45 grams per pound of bodyweight), and protein (most get 1 gram per pound of bodyweight. Consuming in excess of that which is needed to reach zero nitrogen balance will still be utilized as energy, but will simply provide no special benefits in terms of LBM preservation, or increased hypertrophy.) Being that there is no carbohydrate requirement, I would make sure you're getting enough dietary fats, and protein...then fill the remaining calories with whatever macronutrient you prefer....all of which can be carbohydrates...if that's your preference.

Good luck with your cut!!

[bbavender]

When I bulk and cut I adjust my carb intake to increase and reduce calories I leave my protein level and fat level the same regardless of goal.

[big__chris]

No problem. Yes, you really only have two macronutrients which have minimum requirements. Fats (generally .45 grams per pound of bodyweight), and protein (most get 1 gram per pound of bodyweight. Consuming in excess of that which is needed to reach zero nitrogen balance will still be utilized as energy, but will simply provide no special benefits in terms of LBM preservation, or increased hypertrophy.) Being that there is no carbohydrate requirement, I would make sure you're getting enough dietary fats, and protein...then fill the remaining calories with whatever macronutrient you prefer....all of which can be carbohydrates...if that's your preference.

Good luck with your cut!!

Thanks for the info, I'll post progress pics when I get a chance!

When I bulk and cut I adjust my carb intake to increase and reduce calories I leave my protein level and fat level the same regardless of goal.

Yeah, that sounds like what I'm gonna start doing too. Thanks.

[FunkymonkAW]

When I bulk and cut I adjust my carb intake to increase and reduce calories I leave my protein level and fat level the same regardless of goal.

Same.

[Siafu4Life]

Thanks for the info, I'll post progress pics when I get a chance!

No prob! Sounds good!