help with nutrition/macros

[kerrmace]

Hey - so I'm new-ish to this whole deal. Never taken it seriously but I want to. I've lifted and eaten alright off an on since high school and I want to focus on it and get to work.

I've spent the past day or so reading, doing research, calculating, and planning.

Here's where I am, and here's what I want to reach as my first goal.

Currently:
5' 8"
197lbs
20% BF

Goal:
165lbs
7% BF

I considered cutting BF by 13/14% and adding muscle to get around the ~205lb range (more of the "bodybuilder" than the "lean ripped" look) but I'm not sure if that's the best option from where I am. Thoughts on that versus what I have listed above?

I've yet to break down exactly what I'm eating, but I've taken work to get my BMR, TEE, and get some macros numbers to look at.

BMR: 1913
TEE: 2870

I'm looking at my daily caloric goal to be 2,000 cal/day with the following macro breakdown.

Protein
~1.6g/lb
250 grams/day
1000 cal/day

Fats
~0.44g/lb
70 grams/day
630 cal/day

Carbs
80 grams/day
370 calories/day

Right now, I've been doing the 5/6 meals every 2-3 hours every day for about a month or so, and it's not very convenient. I'm glad reading around here makes note that that's a little further down the list. I usually end up making a pretty large protein shake (24oz or so, 2 scoops of protein powder and water) and drink half before and half after the workout. Is that timing something I should keep up? I can see there seems to be some debate about what and when to consume post-workout.

Looking forward to hear from all of you!

[cumminslifter]

i wouldnt do a 800 cal deficit. why are you eating so often?
when you, or if you consume a protein shake does not matter in the context of your overall diet.
why so low carbs?
7% BF is achievable but VEEERY difficult. i dont think you know how lean that is.

[kerrmace]

i wouldnt do a 800 cal deficit. why are you eating so often?

Honestly? I'm not sure. I'd love to eat a little less often, though. Is a 500 or 600 deficit more reasonable?

when you, or if you consume a protein shake does not matter in the context of your overall diet.
why so low carbs?

I could probably increase them a little bit, I have no issue with that.

7% BF is achievable but VEEERY difficult. i dont think you know how lean that is.

You're right, I don't think I do. It's probably more likely I am able to go get to 11% or 12%.

[cumminslifter]

Honestly? I'm not sure. I'd love to eat a little less often, though. Is a 500 or 600 deficit more reasonable?


I could probably increase them a little bit, I have no issue with that.


You're right, I don't think I do. It's probably more likely I am able to go get to 11% or 12%.

eat less often if you want to. i personally eat twice a day.
you can lower protein and increase carbs if you please

just to give you some prospective i am around 14% BF right now

[kerrmace]

eat less often if you want to. i personally eat twice a day.
you can lower protein and increase carbs if you please

just to give you some prospective i am around 14% BF right now

Thanks for the perspective, man. I think 14% or 15% is a good goal to set for myself.

Changed my deficit to 500 cal/day, kept protein and fat the same but am now looking at 523 cal/day of carbs. Now it looks like this:

2,153 cal/day

Protein
~1.6g/lb
250 grams/day
1000 cal/day

Fats
~0.44g/lb
70 grams/day
630 cal/day

Carbs
131 grams/day
520 calories/day

Also, looking at a goal weight of about 180 with 14% or 15% BF.

[cumminslifter]

looks goo man, repped for doing your homework..there is hope yet lol

[kerrmace]

looks goo man, repped for doing your homework..there is hope yet lol

Haha thanks man! I've always been a researching type of guy and with something this serious I knew I had to do my work. I appreciate the help!

[cumminslifter]

Haha thanks man! I've always been a researching type of guy and with something this serious I knew I had to do my work. I appreciate the help!

stick around the forums. seems like you could be one of the few quality posters around here eventually lol

[kmoff77]

Thanks for the perspective, man. I think 14% or 15% is a good goal to set for myself.

Changed my deficit to 500 cal/day, kept protein and fat the same but am now looking at 523 cal/day of carbs. Now it looks like this:



Also, looking at a goal weight of about 180 with 14% or 15% BF.

I'm about the same size as you are, and only started my new diet plan about 7-10 days ago. Personally I found it difficult to eat this much protein without overeating, so I lowered it..for now. Right now I aim for 70g fat and 158g protein (0.8/lb) while staying under 2100 calories for the day. As I get more comfortable eating this way I plan to raise my protein levels. Good luck with your plan.

[Striveforit]

Honestly? I'm not sure. I'd love to eat a little less often, though. Is a 500 or 600 deficit more reasonable?


I could probably increase them a little bit, I have no issue with that.


You're right, I don't think I do. It's probably more likely I am able to go get to 11% or 12%.

Alright, he is right you should be eating more carbs ill give him that. BUT you need to eat more than 2 times a day... i eat 6 times a day and 7-8 on the weekends. Eating only 2 times a day will slow your metabolism down and you will hardly see any results... That will take you backwards from your actual goal, and 8-10 % is more attainable. Its actually pretty easy to maintain also, oh and i also forgot i will say he is right about your deficit. Dont cut to many calories to fast, a good rate of fat loss is 1-2lbs a week, that means you are losing fat.

[kinesthetic1234]

7% BF is achievable but VEEERY difficult. i dont think you know how lean that is.

2ND That

[sa7soon]

Alright, he is right you should be eating more carbs ill give him that. BUT you need to eat more than 2 times a day... i eat 6 times a day and 7-8 on the weekends. Eating only 2 times a day will slow your metabolism down and you will hardly see any results...

Really?! There are still people that believe this?

Meal frequency has absolutely nothing to do with changing your body composition. At the end of the day it's calories in vs. out, if you're in a deficit you will lose weight. If you hit your macros the loss of lean body mass will be minimal. Please don't listen to him OP, and good luck.


@Striveforit, read this sticky on Meal frequency... http://forum.bodybuilding.com/showth...hp?t=119024341
And if you would like some anecdotal results, i've lost 65 lbs thus far eating 2-3 meals a day...

EDIT: OP you could also make do with much less protein if need be, ≥ 0.8 g/lb of BW. I find it difficult to stuff my face with 225 grams of protein a day. In the case you do as well, know that you can lower it with no adverse effects to loss of lean body mass. And again good luck!

Protein requirement source: http://mennohenselmans.com/the-myth-...-bodybuilders/