Macros while trying to lose fat

[jcarrasco53]

Hey guys,

I'm currently trying to lose fat and maintain as much of my muscle mass as possible. Well, my question is, how will my macros change (increase/decrease) as compared to when I'm focused on getting bigger and bulking?

By the way, I'm currently 6'-0", 239 Lbs and I'm trying to get down to at least 220 Lbs by November 10th so I have a little over 3 months to do this.

[aegluc]

Hey guys,

I'm currently trying to lose fat and maintain as much of my muscle mass as possible. Well, my question is, how will my macros change (increase/decrease) as compared to when I'm focused on getting bigger and bulking?

By the way, I'm currently 6'-0", 239 Lbs and I'm trying to get down to at least 220 Lbs by November 10th so I have a little over 3 months to do this.

Well to lose weight you have to eat less. I would suggest compute your maintenance and then drop 10-20% calories. Take it slowly don't drop too much in one shot..
In terms of macros, to maintain muscle mass you want to make sure you get enough protein. In general you want to aim for 1-1.25g per pound. After that make sure you get about 0.5 g fat per pound of LBM. After computing protein and fat( the most important macros) ..fill the rest with carbs to fuel your workouts !

For more info check the stickies in the nutrition section. Very helpful and detailed

[PensMysique]

Diet is key in most situations...Keep eating a gram of protein per body weight...A cup or half a cup of carbs in every meal for energy....If you are trying to lose weight than do 20 minutes of cardio minimum after every training session you have....If you need more help let me know

[justin0202]

-Fats are actually .4 x bodyweight
-Protein isactually .82 x bodyweight
- You do NOT need to "fill the rest with carbs to fuel your workout" carbs are personal preference jsut like cardio.
- Once hitting your minimums in fats and proteins make sure you are micro/fibre sufficient and remaming calories go to any macro/macros of your choice.
-Once minimums are hit do not forget to fit in some ice cream in your diet.

Well to lose weight you have to eat less. I would suggest compute your maintenance and then drop 10-20% calories. Take it slowly don't drop too much in one shot..
In terms of macros, to maintain muscle mass you want to make sure you get enough protein. In general you want to aim for 1-1.25g per pound. After that make sure you get about 0.5 g fat per pound of LBM. After computing protein and fat( the most important macros) ..fill the rest with carbs to fuel your workouts !

For more info check the stickies in the nutrition section. Very helpful and detailed

[justin0202]

why are you giving incorrect information to the OP?

OP please disregard post # 3

Diet is key in most situations...Keep eating a gram of protein per body weight...A cup or half a cup of carbs in every meal for energy....If you are trying to lose weight than do 20 minutes of cardio minimum after every training session you have....If you need more help let me know

[riverjay]

Hey guys,

I'm currently trying to lose fat and maintain as much of my muscle mass as possible. Well, my question is, how will my macros change (increase/decrease) as compared to when I'm focused on getting bigger and bulking?

By the way, I'm currently 6'-0", 239 Lbs and I'm trying to get down to at least 220 Lbs by November 10th so I have a little over 3 months to do this.

I keep my macros the same. The only thing that changes is my caloric intake (deficit vs surplus)

[jcarrasco53]

Well thanks guys, I'll make sure to keep my protein intake high and consume a good amount of fats.

[Tommy W.]

I keep my protein and fat pretty much the same, maybe a little more protein but not much. I vary the carb intake to vary the cal intake.

[justin0202]

Well thanks guys, I'll make sure to keep my protein intake high and consume a good amount of fats.

u dont need to keep it high. please re read post number 4

[jcarrasco53]

u dont need to keep it high. please re read post number 4

Ok then, I'll just keep it at what post 4 says. Which is only a little less than what I already take

[justin0202]

Ok then, I'll just keep it at what post 4 says. Which is only a little less than what I already take

One day you could hit only minimums of fats and protein and load up on carbs and then the next day u want a bunch of extra peanuts and an extra steak so your carb counts low. U can change it up so u don't get bored. And remember to eat ice cream!

[jcarrasco53]

One day you could hit only minimums of fats and protein and load up on carbs and then the next day u want a bunch of extra peanuts and an extra steak so your carb counts low. U can change it up so u don't get bored. And remember to eat ice cream!

Why ice cream? For the carbs and fats? Cause I can get started on that right now, haha

[tara19]

And remember to eat ice cream!

This ^^^^
Would rep,
On spread.

[mayaib]

Why ice cream? For the carbs and fats? Cause I can get started on that right now, haha

think he's referring to the iifym(if it fits your macros) method. eat good food everyday and if theres enough cals left for your daily intake you can fit any kind of food just dont go crazy. like ice cream but i say if u do this just be wise on your consumption bro

[jcarrasco53]

think he's referring to the iifym(if it fits your macros) method. eat good food everyday and if theres enough cals left for your daily intake you can fit any kind of food just dont go crazy. like ice cream but i say if u do this just be wise on your consumption bro

Oh, that makes more sense, haha. Thanks for the help guys