Anyone else have this problem?
I just started my first cut this week. I'm 180lbs around 17%bf trying to get down to 10-12% at a rate at which I won't lose any (or at least not that much) muscle. From looking around online I came up with 2160 calories. This is plenty to keep me full...I rarely have much of an appetite. Only problem I'm dealing with is hitting my macros while remaining under calorie limit. My first day I went over my calorie limit by 70 or so just trying to get enough fat and today im thinking of just taking 27 flaxseed oil pills to be able to get enough fat while staying under my calorie limit. I had to take a ton of these guys yesterday too.
You are supposed to get at least .4 x your bodyweight in fat right? and 1g per lb you weigh for protein?
What happens if I don't get enough fat? How will this affect my goals of keeping my muscle as well as losing bodyfat?
|
-
12-19-2012, 07:44 PM #1
Having a hard time getting enough fat while cutting
-
12-19-2012, 07:49 PM #2
-
12-19-2012, 07:55 PM #3
- Join Date: Feb 2011
- Location: Virginia, United States
- Age: 32
- Posts: 1,672
- Rep Power: 2371
You could have been getting enough fat without even knowing it, hence why you "had no issues".
Fat intake helps to regulate hormonal function in males, do not neglect your fat intake. Some foods that will help you hit your daily fat intake are peanut butter, olive oil, almonds, milk, ground beef. Lots of great options.
Also, for your height, weight, and bf %, I think your intake is too low. I would start with at least 2300 if I was you, even if you are completely sedentary.My story:
http://forum.bodybuilding.com/showthread.php?t=160403891
Nutrition and debunked myths for noobies:
http://forum.bodybuilding.com/showthread.php?t=155909423
Live above the influence & hit your macros
IG: @BadnEvil
-
12-19-2012, 07:55 PM #4
-
-
12-19-2012, 08:00 PM #5
-
12-19-2012, 08:04 PM #6
-
12-19-2012, 08:04 PM #7
- Join Date: Feb 2011
- Location: Virginia, United States
- Age: 32
- Posts: 1,672
- Rep Power: 2371
If you start at 2160, I think you will stall out far too early. Did you read the nutrition sticky by emma leigh? Use one of the three formulas to calculate your tdee and eat 10-20% under it to lose weight. I wouldn't jump immediately to a 20% deficit though. Slowly work your way to that intake, taking advantage of weight loss at every interval in between.
My story:
http://forum.bodybuilding.com/showthread.php?t=160403891
Nutrition and debunked myths for noobies:
http://forum.bodybuilding.com/showthread.php?t=155909423
Live above the influence & hit your macros
IG: @BadnEvil
-
12-19-2012, 08:06 PM #8
-
-
12-19-2012, 08:10 PM #9
- Join Date: Jun 2011
- Location: Brighton, Massachusetts, United States
- Posts: 3,753
- Rep Power: 2778
I cut on real low fat. Even bulking I tend to not eat much, I'm just not a fan of it. It's easier to avoid than carbs are in my opinion and I have no problems keeping fat under .25g/lb bodyweight. Now and then on a day where I don't eat much I'll have a bunch of peanut butter or nuts before bed to get my fat around 80g but generally its closer to 50.
Boston - UMass - Sales brah
"It actually happens quite a bit where the guy who you think will do well, doesn't. But the guy no one expected, the one with the warrior spirit, emerges victorious. It is quite common." - Boris Sheiko
Training log - https://forum.bodybuilding.com/showthread.php?t=142685011
IG - @tonebonebigdog
RIP Jake Hoffman 1/21/13
-
12-19-2012, 08:13 PM #10
-
12-19-2012, 08:21 PM #11
I got 2597.56 from the second method and 2567.264 from the third(used 17% bf even though I am not positive that's what it is)
I used 1.4 as the activity factor multiplier. Does that sound right? I'm pretty lazy outside of the 3 times I workout for 60-90 minutes.
How much calories do you think I should be getting from this info?
-
12-19-2012, 09:21 PM #12
-
-
12-19-2012, 09:22 PM #13
-
12-19-2012, 09:28 PM #14
-
12-19-2012, 09:30 PM #15Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
-
12-19-2012, 09:43 PM #16
-
-
12-19-2012, 09:52 PM #17
-
12-19-2012, 10:16 PM #18
-
12-19-2012, 10:22 PM #19
-
12-19-2012, 10:27 PM #20Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
-
-
12-19-2012, 11:11 PM #21
do you mean how many calories have I been eating? I have absolutely no idea to be honest with you. My numbers were probably all over the place while I was at school. I have never had a big appetite and I was 'bulking' so I just basically ate as much as I could and made sure I always got enough protein.
-
12-19-2012, 11:19 PM #22
-
12-19-2012, 11:30 PM #23
Similar Threads
-
who gives a sh*t about traditional bulks? how bout a bulk w/o fat gains?
By robbytjohn in forum NutritionReplies: 56Last Post: 03-20-2007, 11:52 AM
Bookmarks