questions about cutting and TDEE

[93civEJ1]

Ok, so I went and used scoobys calculator.

I am currently 246.2lbs and wanting to lose weight...hopefully around 1.5lb a week or so if possible.
Scoobs calc says I need 2875 for TDEE...2091 for BMR
with a light workout 3 days a week for about an hour it says to use 2156 cals for cutting.

I looked at my macros and started to first go for a 40/40/20(pro,carb,fat) split a day eating around 3 times a day. (breakfast lunch dinner)
but I got to reading that doing it all by ratio percentage is just kinda lame. So I went even further and made my percentages be close for what I need each day in grams.
I did 1g/lb of body weight for protein
.4g/lb of weight for fats
and the rest just carbs..

this gave me a 45/15/40 split (pro, carb, fat) to meet what people recommend.
If I do this and meet my gram macros each day and the cut cals of 2156, do you think I will see the weight come off like I am hoping? I know I will have to refigure in 5lb loss increments. How does this look??

[Vaylor]

Looks good.

[niknguyen]

sounds like you'll end up doing keto...or close. energy levels may be a bit low if you do keto for extended periods of time without refeeds.

[blindspot13]

700 calorie deficit of 2800 is 25%, most say to use 10-20% range. I'd say try 15-20 for a month or so and go down if you need to from there.

[gabrielsyler]

just set it at a level and then amend it each week if you need to increase/decrease the loss. Your calcs also depend on how much bf you have. if you are 240lb of muscle needs a lot more feeding than 140. How many calories do you normally eat - and is your weight staying the same? I'd go 500 less than that and then increase the deficit after a couple of weeks.

[93civEJ1]

alright...I was actually doing less than that before I started reading and calculating stuff. I was actually doing under BMR ...thats what MyFitPal had me doing with its just generic thing it does. After doing all the calcs I figured out I should be able to eat a little more. I also adjust my macros to fit me. Ill give it a week or two and see where it goes from there.

[93civEJ1]

if this will put me on a keto type diet...should I switch macros around then instead of doing the 1g per lb of body for protein and the .4g per lb for fat leaving the rest for carbs and focus on something like a 40 pro 40 carb 20 fat?

[gabrielsyler]

u should maintain your protein and fat levels (you can probably drop your protein to 0.6-0.8g per lb as you are doing light exercise). Also the protein should be based on estimated lean body mass, not total body weight. Existing body fat doesn't need protein so eat carbs.

I found this was good for working out macro split http://www.1percentedge.com/ifcalc/

[93civEJ1]

wow...thanks for that link...that graph thing is awesome...if I go by that...it looks like a 40/30/30 split would be better than the other way I was calculating.

[93civEJ1]

I changed my MFP macros to be a 40/30/30 split instead to bring my carbs up some and fats down.

[93civEJ1]

can someone point me to something that mentions at what times of day...post - pre workout etc that is best to eat what type of carbs....

[Vaylor]

can someone point me to something that mentions at what times of day...post - pre workout etc that is best to eat what type of carbs....

http://forum.bodybuilding.com/showth...hp?t=123915821

[gabrielsyler]

http://forum.bodybuilding.com/showth...hp?t=123915821

This..

Just concentrate on hitting your targets.

[GibRed]

You can adjust your protein so its 1g per 1lb of LBM.

This allows a little more flexibility for carbs if you feel you need them.