Layne Norton's Pre Contest Macronutrient Calculator

[hich]

I'm looking to loose some fat and using the macronutrient calculator found in Laynes's article, http://www.bodybuilding.com/fun/layne36.htm, and puting in my stats of 56kg - 123lbs and my body type of mostly Endo and a bit Meso it comes with the following slight round off by me:

Calories 1,254
Fat 31.7
Carbohydrates 50.4
Protein 167.9

Does this seem a bit low? Is there any problem with this?

[kknecht1]

I'm looking to loose some fat and using the macronutrient calculator found in Laynes's article, http://www.bodybuilding.com/fun/layne36.htm, and puting in my stats of 56kg - 123lbs and my body type of mostly Endo and a bit Meso it comes with the following slight round off by me:

Calories 1,254
Fat 31.7
Carbohydrates 50.4
Protein 167.9

Does this seem a bit low? Is there any problem with this?

How much fat could you have for only weighing 123?

Edit- Male or Female

[hich]

Male, at about 15% BF I am only 5'2. So yeh.

[Beast]

I would start you at more like 1,800 Calories.

[alecto42c]

I'd shoot for 1,900 calories, and i'd set up the macro's

FAT - 50gx9cal = 450cals
Protein - 150gx4cal = 600cals
Carbs - 210x4cal = 840cals

Total cals on lifting days = 1890

On non lifting days, i'd drop carbs to 150 which would give you total cal count of
1650

On refeed days, which i'd do once a week on the most lagging body part, i'd up your carbs to 260, giving you total cals of 2090.

[young_squatter]

I'd shoot for 1,900 calories, and i'd set up the macro's

FAT - 50gx9cal = 450cals
Protein - 150gx4cal = 600cals
Carbs - 210x4cal = 840cals

Total cals on lifting days = 1890

On non lifting days, i'd drop carbs to 150 which would give you total cal count of
1650

On refeed days, which i'd do once a week on the most lagging body part, i'd up your carbs to 260, giving you total cals of 2090.

Good post, depending on how lean he is he may need 2 refeeds a week.

[hich]

Thanks for all the info guys, i'll start off with the ~1800 cal and see how i go from there.

Just another question, as i work and also have uni i have to eat all my meals cold and have gotten qute used to it but the one thing i have not been able to do is to eat brocolli / green bean cold. If warm there is no problem, is there any way to make these eaiable or replace them with somthing?

alecto, thanks for the break down, the amount of carbs is more than what i had on my bulk lol, here was what i stuk to on my 2 month bulk.

Calories 2,589

Fat 80.0g
Carbohydrates 201.1g
Protein 255.5g

I managed to gain almost 8 pounds and aprrox 1% bf in those 2 months.