Carbs or fat

[khkish]

For getting to the right macros, during shredding, should Carbs be reduced or the fat ?

[joelino]

Does not matter that much as long as you hit your calorie decifit.

[khkish]

Does not matter that much as long as you hit your calorie decifit.

How do i calculate my calorie deficit ?

[bklein28]

You need to have adequate fat and protein so you don't lose too much LBM when cutting. Deficit is still #1 but hitting macros is right there with it. Get a minimum of .8g protein and .4g fat per lb. Read the stickies to figure out the rest.

http://forum.bodybuilding.com/showth...hp?t=156380403

[khkish]

You need to have adequate fat and protein so you don't lose too much LBM when cutting. Deficit is still #1 but hitting macros is right there with it. Get a minimum of .8g protein and .4g fat per lb. Read the stickies to figure out the rest.

Thanks but as im 143 lbs , taking 2g/ lb is too much for cutting for me (as given in the link)
Im now taking around 60gm carbs per day (240 calories) and it feels okay.. little less energy (very little) and gradually body fat is decreasing while lean mass stays .

[ironwill2008]

Thanks but as im 143 lbs , taking 2g/ lb is too much for cutting for me (as given in the link)
Im now taking around 60gm carbs per day (240 calories) and it feels okay.. little less energy (very little) and gradually body fat is decreasing while lean mass stays .

At only 143 pounds, why are you "cutting?"

[jubjubrsx]

why not try both?

I'm trying keto right now (30c/170f/140p) from a higher carb diet (330/40f/140p) and lately I've noticed I've lost weight and my abs are starting to be more defined....

I guess what im saying everyone is different, and you should experiment some.

[khkish]

At only 143 pounds, why are you "cutting?"

I cant upload a pic, but i have a lot of fat and want to be around 10-12%bf (currently around 15%) before i start gaining

[khkish]

why not try both?

I'm trying keto right now (30c/170f/140p) from a higher carb diet (330/40f/140p) and lately I've noticed I've lost weight and my abs are starting to be more defined....

I guess what im saying everyone is different, and you should experiment some.

I cant try higher carb intake, last week i was taking around 170gms of carbs i gained muscle as well as a lot of fat, my body fat spiked from 15% to 19% approx
so i want to go to a lower carb diet, but im confused how low do i make my carb intake

[bklein28]

Carb intake has no effect on fat loss. What you experienced from eating higher carbs was a replenishment of your muscle glycogen as well as some water retention. You don't jump 4% bf just because of a couple extra carbs. Assuming you used a bioelectric device to get those reading which has a pretty high margin for error and water weight definitely impacts the readings

[khkish]

Carb intake has no effect on fat loss. What you experienced from eating higher carbs was a replenishment of your muscle glycogen as well as some water retention. You don't jump 4% bf just because of a couple extra carbs. Assuming you used a bioelectric device to get those reading which has a pretty high margin for error and water weight definitely impacts the readings

Then what effects fat loss

[bklein28]

Then what effects fat loss

Calorie deficit

[khkish]

Calorie deficit

Yes ! Thanks, so im already on a deficit and confused about a thing which is,
If i keep protein 40c 50p 10f
will that ratio be equally beneficial if i change them to 10c 50p 40f ???

[bklein28]

Don't go with ratios, go with minimums. Already mentioned them above.

[khkish]

Don't go with ratios, go with minimums. Already mentioned them above.

minimums ??

[bklein28]

*Facepalm*

Eat at least .8g of protein and at least .4g of fat per pound of body weight. Fill the rest of your calories in with whatever you like.

[khkish]

*Facepalm*

Eat at least .8g of protein and at least .4g of fat per pound of body weight. Fill the rest of your calories in with whatever you like.

Thankyou so much

[khkish]

*Facepalm*

Eat at least .8g of protein and at least .4g of fat per pound of body weight. Fill the rest of your calories in with whatever you like.

Also how do i know what macro to increase/decrease after sometime of shredding ?

[bklein28]

Well, there's only 1 macro that doesn't have a minimum. If you're at the minimum of fat and protein then the only place the remove those calories is from carbs.

[ironwill2008]

I cant upload a pic, but i have a lot of fat and want to be around 10-12%bf (currently around 15%) before i start gaining

You can post a pic in your Bodyspace, but I don't need to see it. There's no way someone your size is carrying "a lot of fat." If you continue to try to lose weight, you'll only appear emaciated; your arms and legs, in particular, will not look good.



But you'll do what you want to do anyway; I've seen a thousand posts in this forum just like yours, from misguided posters with body image issues.










Good luck meeting your fitness goals for 2016.

[khkish]

You can post a pic in your Bodyspace, but I don't need to see it. There's no way someone your size is carrying "a lot of fat." If you continue to try to lose weight, you'll only appear emaciated; your arms and legs, in particular, will not look good.



But you'll do what you want to do anyway; I see a thousand posts in this foprum just like yours, from misguided posters with body image issues.










Good luck meeting your fitness goals for 2016.

As i have just started to figure out my most efficient macro composition, its been less than a week.
Now, Again shifting to bulking and figuring out my diet for slow lean mass bulking could also take time, but i can do that too, subsequently keeping my current diet on hold for later processing. ....What do you think ?
I was just curious & had read a hell of articles here about fat loss, but hey that was just the theory i was starting to implement in my routine since the last few days.

[ironwill2008]

As i have just started to figure out my most efficient macro composition, its been less than a week.
Now, Again shifting to bulking and figuring out my diet for slow lean mass bulking could also take time, but i can do that too, subsequently keeping my current diet on hold for later processing. ....What do you think ?
I was just curious & had read a hell of articles here about fat loss, but hey that was just the theory i was starting to implement in my routine since the last few days.

What is your age, and how long have you been weight training?

[khkish]

What is your age, and how long have you been weight training?

Im 24 and been training off and on for around 1-2 years

[ironwill2008]

Im 24 and been training off and on for around 1-2 years

While you're not a teen, you're still young enough that you should take advantage of your youthful hormonal advantage to build some muscle while it's still available to you. Building muscle is a difficult and resources-expensive process for the human body, while dropping some fat is relatively a much easier task to accomplish. IOW, strike while the iron's hot and eat and train to build as much mass as you can, while you can; any fat you pick up along the way can be dealt with on down the road, and you'll have something to cut down to and display by then. Believe me, such an opportunity only comes around once; don't squander it now by chasing 'abs.'








A very good mass-building program, providing it's coupled with enough of a calorie surplus to cause a 2-3-pound increase in body weight each and every month:

Fierce 5 Novice routine:
http://forum.bodybuilding.com/showth...hp?t=159678631


If you don't know how to perform any of the exercises in this program, look them up here to learn how to do them correctly:
http://exrx.net/Lists/Directory.html









At your height, you'd look like a beast @about 170/10%.

[khkish]

While you're not a teen, you're still young enough that you should take advantage of your youthful hormonal advantage to build some muscle while it's still available to you. Building muscle is a difficult and resources-expensive process for the human body, while dropping some fat is relatively a much easier task to accomplish. IOW, strike while the iron's hot and eat and train to build as much mass as you can, while you can; any fat you pick up along the way can be dealt with on down the road, and you'll have something to cut down to and display by then. Believe me, such an opportunity only comes around once; don't squander it now by chasing 'abs.'








A very good mass-building program, providing it's coupled with enough of a calorie surplus to cause a 2-3-pound increase in body weight each and every month:

Fierce 5 Novice routine:

If you don't know how to perform any of the exercises in this program, look them up here to learn how to do them correctly:

At your height, you'd look like a beast @about 170/10%.

Okay thanks i'll start with the bulking ASAP, any must read stickys etc ?

[khkish]

Well, there's only 1 macro that doesn't have a minimum. If you're at the minimum of fat and protein then the only place the remove those calories is from carbs.

So now if im bulking, ill keep on increasing carbs by 100 per week until i get a slow and steady lean muscle building and stop when my bodyfat starts to increase? And then keep on bulking at that diet?

Now, how do i know eventually that if i need to increase my protein intake from 0.8gm to 1gm or even more...?
Same question goes with fat and carbs..🤔

[ironwill2008]

Okay thanks i'll start with the bulking ASAP,



any must read stickys etc ?

Yes:


*Emma Leigh's calorie/macro thread: http://forum.bodybuilding.com/showth...hp?t=156380183


*Emma-Leigh's Nutrition for noobs: http://forum.bodybuilding.com/showth...hp?t=136691851





Guessing at portion sizes or relying on food package information will fail you. Buy an inexpensive digital food scale (~$30 at any big-box discount store), weigh your portions, and track them here: http://fitday.com

Now, how do i know eventually that if i need to increase my protein intake from 0.8gm to 1gm or even more...?
Same question goes with fat and carbs..樂

Once you determine how many calories you need in order to create a surplus (by using the information found in the first link I posted, above), weigh/measure/track your portions. After 3-4 weeks of compliance, you should see a 2-3-pound increase in body weight. If you didn't gain, add a couple hundred calories/day and re-evaluate after 3-4 weeks. If you gained more weight than that, drop a couple hundred calories/day, and re-evaluate after 3-4 weeks. It's a process, and your calorie requirements will increase as you grow bigger/stronger.


There's no clinical evidence that eating more than 1 gram of protein per pound of body weight is beneficial to building muscle; that amount will be plenty. The only people who will tell you that you need more are those who sell protein supplements.

[khkish]

Yes:

Guessing at portion sizes or relying on food package information will fail you. Buy an inexpensive digital food scale (~$30 at any big-box discount store), weigh your portions, and track them here:

I guess same diet every day would also do the trick, without having to track the meals each day ?

[ironwill2008]

I guess same diet every day would also do the trick, without having to track the meals each day ?

Eating the same few meals/foods every day isn't a good idea for a couple of reasons. One, you'll quickly come to hate your meals since you're eating the same stuff every day. Another is that you'd likely be missing out on key micronutrients by not eating a wide variety of foods.


Have a look here:
http://forum.bodybuilding.com/showth...#post663979121

[kizzoboy]

For getting to the right macros, during shredding, should Carbs be reduced or the fat ?

I've cut both ways. The "keto" way that you're describing with very low carbs and more recently I did the old-fashioned moderate low carb calorie deficit way.

The "keto" way (going very low carb and supplementing with healthy fats) I think works faster, but I also think that fat is an inferior energy source. I can definitely tell the difference. If you acheive true ketosis and are running on fat, it's kind of a strange feeling. Hard to describe. At least that's what happened to me. In theory, keeping higher levels of healthy fats during a cut would assist in maintaining testosterone/libido levels.

I think most people prefer the moderately lower carbs AND fats method. You won't reach true ketosis this way. Enough carbs to propel strong workouts and just enough fat to get you through the day.