My Cutting Diet Cutting Out Some Carbs Please Help

[Norsewarrior]

5'11, 171 lbs. 8% body fat.
Just looking to cut up some more. I was going for a 40/40/20 Proteins, Fats, Carbs. Carbs are too high and fats are too low, I feel like my calories are at a point where I wont burn too much weight too fast, I don't want to lose more than a few more % bf anyway. I was wondering if anyone had some diet altering suggestions. This is it other than my cheat day.

Meal 1: 1 cup egg whites, 1/2 cup oatmeal, multi-vitamin. 267 calories: 32G Protein, 29G carbs, 5g fats.
Meal 2: Protein Shake, omega 3 fatty acids, CLA, Flax Oil. 420 calories: 64G protein, 8g carbs, 14g fats.
Meal 3: 4oz chicken or fish, green vegetables, 5G glutamine, multi-vitamin. 160 calories: 20g protein, 10g carbs, 2.5g fats.
Meal 4: (pre workout) 4oz chicken or fish, 1 cup of brown rice. 400 calories: 28g protein, 66g carbs. 4.5g fats.
Meal 5 (post workout) Protein shake, glutamine. Quaker brown rice cakes, multi-vitamin.. 490 calories, 64g protein, 22g carbs, 4g fats.
Meal 6: 4oz Chicken or fish, cup of green vegetables. 160 calories: 20g protein, 10g carbs, 2.5g fats.

Calories 1,897 Protein: 228g Carbs: 145 Fats: 32g

Thanks guys!

[SwoleMe]

32g of fat? Terrible

Pls post 8% pics

[Norsewarrior]

If you go to my bodyspace look at the colored photo that I posted recently. The trainer at my gym did a test on me saying I was 8% but I think I'm probably 15-20%. Yes I need some diet adjustments, you have some suggestions yes ?

[tden99]

If you go to my bodyspace look at the colored photo that I posted recently. The trainer at my gym did a test on me saying I was 8% but I think I'm probably 15-20%. Yes I need some diet adjustments, you have some suggestions yes ?

I would probably guess 10%. Def not 15-20. you need more fat though. Also, dont use ratios.

go here and get macros and TDEE
http://forum.bodybuilding.com/showth...hp?t=121703981

Should help out, and come back with questions.
Good luck

[Norsewarrior]

Well 171 pounds is 77.5kg. So I figure I have a pretty active life style. Run 3 miles a day, lift weights 4 days a week. My job is in a warehouse so I'm always on my feet. so 31 x 77.5 = 2402.5 calories per daily maintenance if I did that formula correctly. That current diet Is around 1900 calories, that's a deficiency of about 500 calories a day, I would think that would cut me down a pound a week. This says to subtract 10-20% of those calories, and 20% would be 481 calories.

Now onto macro nutrients.

Protein: At best... going with 2.2 x 77.5kg I should come out at around 170g protein per day, which is basically my body weight.
Fats: According to this I should consume 1-2g per kg of body weight so... 77.5g of fat a day.
Carbs: This sounds extremely crazy but 77.5 x 6.5 because i feel i'm somewhere been moderately and highly active. 503g of carbs a day, that sounds crazy but whatever.

I discovered natural peanut butter that I might somehow like to substitute in!

[SwoleMe]

Fats: According to this I should consume 1-2g per kg of body weight so... 77.5g of fat a day.
Carbs: This sounds extremely crazy but 77.5 x 6.5 because i feel i'm somewhere been moderately and highly active. 503g of carbs a day, that sounds crazy but whatever.
!

How do you plan on consuming 503g carbs in 1900 calorie . . .

[Norsewarrior]

I don't lol. This seems to be what you need to "maintain" your current weight.

[SwoleMe]

I don't lol. This seems to be what you need to "maintain" your current weight.

What?

Your "needs" are your calories (1900) filled with protein and fat, then carbs

[Norsewarrior]

My needs are 2,400 according to the calculator. I'm not seeking to maintain weight, I'm seeking to lose, and it said deduct 10-20% of total calories so it sets at 1,900.

[SwoleMe]

My needs are 2,400 according to the calculator. I'm not seeking to maintain weight, I'm seeking to lose, and it said deduct 10-20% of total calories so it sets at 1,900.

You missing point. The way you calculate carb to get 503 was wrong

[Norsewarrior]

Moderately active: 4.5 - 6.5 g/ kg (about 2 - 3g/ pound)
High active: 6.5 - 8.5 g/ kg (about 3 - 4g/ pound)
INTENSE activity: + 8.5g / kg (more than 4g/ pound)

This is not right?

Sorry I'm just confused.

[emac_fenian]

Moderately active: 4.5 - 6.5 g/ kg (about 2 - 3g/ pound)
High active: 6.5 - 8.5 g/ kg (about 3 - 4g/ pound)
INTENSE activity: + 8.5g / kg (more than 4g/ pound)

This is not right?

There isn't a set amount of carbs you need. You need a certain amount of fat and protein, and then you can fill in the rest of your calories however you want, whether it be through carbs, fat, or protein. If you're active, you may want to include more carbs here.

[Ataglance1234]

lol you aint 8% son...


13% is more like it

[Norsewarrior]

lol you aint 8% son...


13% is more like it

This holds no relevance to my topic. Thanks I guess? The whole point is I am trying to lose weight.