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  1. #1
    Cancer In California badassidtrip's Avatar
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    Is hitting my macros on a weekly basis good enough?

    Hey guys, I'm on the back end of a very long cut, my first real foray into fitness. I'm down from 280 to 195, with about 20 lbs to go before I start my first bulk. The stuff I've read on this forum has been invaluable, so thanks for that, first of all.

    I'm having a problem getting past the 195 mark, and the reason for that is that I'm REALLY f hungry all the time lately, so I've been tinkering with ways to manipulate my intake for satiety on days when I have more free time, and am therefor more likely to eat. What I'm wondering is, is it so crucial to hit daily macros if all my numbers are right at the end of the week? Or could I eat five days per week at a 2,000 kcal deficit and a ton of protein, and then two days per week at a 2,000 kcal surplus and a ton of carbs and fat, with the result being that I hit my calorie and macro goals for the week?

    I hope this makes sense. Thanks for any and all replies.
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  2. #2
    Registered User dgainsuk's Avatar
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    To conquer your hunger - try IF.
    To surpass the 195 mark recalculate maintenance and use a 500 cal deficit, if you don't lose 1lb in a week lower it by 500 calroies.
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  3. #3
    Cancer In California badassidtrip's Avatar
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    You don't think a larger deficit is sustainable at this point? And there is no f way I could do IF- the fat kid is still in me. All I think about is eating, 24/7.
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  4. #4
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    Try http://www.bodyrecomposition.com/ultimate-diet-20 that diet is a much better version of what you are describing above.
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    Originally Posted by dgainsuk View Post
    To conquer your hunger - try IF.
    To surpass the 195 mark recalculate maintenance and use a 500 cal deficit, if you don't lose 1lb in a week lower it by 500 calroies.
    ^^^^^^^^
    This.....IF works wonders for hunger pangs
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  6. #6
    ( •_•)>⌐■-■ (⌐■_■) lee__d's Avatar
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    Yes and no.

    Would it be more optimal to get protein in before and after training (and at least the minimum amount every day)? Probably.

    Your proposition seems extreme and unsustainable. If the deficit works out to the same as if you were eating a consistent amount of calories, weight loss will be about the same in the long run. Crazy macro fluctuations will mess with scale weight on a short term basis, though.

    What are your cals/macros? You've been cutting for a while, you could always take a diet break.
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  7. #7
    Cancer In California badassidtrip's Avatar
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    Originally Posted by lee__d View Post
    Yes and no.

    Would it be more optimal to get protein in before and after training (and at least the minimum amount every day)? Probably.

    Your proposition seems extreme and unsustainable. If the deficit works out to the same as if you were eating a consistent amount of calories, weight loss will be about the same in the long run. Crazy macro fluctuations will mess with scale weight on a short term basis, though.

    What are your cals/macros? You've been cutting for a while, you could always take a diet break.
    I've got my maintenance at 3600 (selector in a warehouse, EXTREMELY physical job), protein 170, fat 70, carbs 150.

    Diet break has basically happened for the last 6 weeks, and after the holidays, I want to get back at it with a vengeance.
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  8. #8
    eat less move more crew TomLambert's Avatar
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    Originally Posted by dgainsuk View Post
    To conquer your hunger - try IF.
    To surpass the 195 mark recalculate maintenance and use a 500 cal deficit, if you don't lose 1lb in a week lower it by 500 calroies.
    I agree he should recalculate his macros but lowering his intake by 500cals at a time is not a good idea IMO, if he isn't losing he should reduce by 10% every 3 weeks there is no weight loss.
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  9. #9
    Registered User Jaw2Jab's Avatar
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    Originally Posted by badassidtrip View Post
    I've got my maintenance at 3600 (selector in a warehouse, EXTREMELY physical job), protein 170, fat 70, carbs 150.
    Did you type one of your macros wrong? The numbers you give comes to less than 2000 cals.
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  10. #10
    Cancer In California badassidtrip's Avatar
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    Originally Posted by Jaw2Jab View Post
    Did you type one of your macros wrong? The numbers you give comes to less than 2000 cals.
    I have no idea what my maintenance numbers are, those are my goals. For fat and carbs I just make sure I hit the minimum allowable.
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  11. #11
    Registered User MrZombieSteve's Avatar
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    Originally Posted by badassidtrip View Post
    You don't think a larger deficit is sustainable at this point? And there is no f way I could do IF- the fat kid is still in me. All I think about is eating, 24/7.
    Do IF + Low Intensity Steady State cardio every day or most days and just eat the rough difference in what you burn in calories. If your 500 cal deficit has you eating 2000 calories and the cardio you do every day burns 300-400 just eat 2300-2400. you're still at your deficit but you have more flexibility in your macros.

    I'd say protein timing is important depending on if you're working out that day or not, and with carbs dependant on whenever you feel most depleted of muscle glycogen, I haven't the slightest clue if timing for fat needs is a biggie or not. I'd say from my experience, hit your protein and fat needs every day and get your carbs be it more or less dependant on what works for you and make up for them + or - throughout the week.


    Originally Posted by badassidtrip View Post
    I have no idea what my maintenance numbers are, those are my goals. For fat and carbs I just make sure I hit the minimum allowable.
    Do whatever works best for you, but depending on what you'd consider 'minimum allowable.' for fat I'd say eat a bit more. I think the consensus is .4 - .5 per lb of bw and
    so long as you're getting more protein than lb in lbm the rest is personal preference imo.
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  12. #12
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    In response to original question, yes, weekl numbers are more important than daily numbers. That being said, whoever recommended lyle's UD 2.0 is better than what you suggested. I'd give IF a shot though... it'll prob be easier than you think after a short adaptation period.
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