Macro/Cut assistance!!

[ehanna810]

Hey all,

I just came from a program called "ETP" where essentially you go through a period of "repairing the damage done to your metabolism". I was set at some pretty crazy macros (for me). I noticed significant PR'S and strength, BUT saw I was gaining not only weight-- but I was noticeably gaining FAT.
My macros were pretty much set at my maintenance--- TDEE-- 142p, 245C, 70F.

I decided to go on a cut as my goal on ETP was to lose fat ANYWAY, but I ended up going backwards. I digress, My macros now are :120p, 187c, 55f. Is this appropriate for a cut? I'm an office worker but lift 4-5x a week with about 10-15min of cardio, or HIIT.

Second question, when I eat my Protein and go over, do I cut back on my carb intake to not go over my calories??

Thanks so much in advance!!!!

[kimm4]

Damaged metabolism is a term that's thrown around quite often. I don't think most people even understand what it actually takes to ruin a metabolism. With that being said are your stats updated? If not what's your age, height and weight?

[ehanna810]

29yo 5'5" 140-143lbs(depending on the day)

[kimm4]

29yo 5'5" 140-143lbs(depending on the day)

Got it. For steady fat loss I would set your deficit around 1650 calories. I prefer more protein when cutting for preserving muscle. I would set protein around 140 grams and divide remaining calories towards carbs and fats the way you see fit. Macros are used as guidelines to help you hit total calories. The main focus is hitting your total calories and not going over.

Get a food scale to weigh, measured and track everything accordingly.

You'll do fine, best of luck!

[ehanna810]

Oh thank you so much!!!if my fat loss is stalling, or in 2-3 weeks there is no change, should I cut down just my carbs or decrease my total amount of calories?

I'm trying to lose a good amount of fat in 8 months, so I'm trying to find numbers that will allow me to hit that goal in that time frame. (I'm thinking I have maybe 10-15 pounds of fat to lose).

[EPolis13]

Do not be overly aggressive with fat loss. The more aggressive you are, the fewer cards will remain in your pocket for when you stall. Losing about 2lbs/month is pretty safe. That would give you 16lbs, give or take, in 8 months. You really shouldn't go below 0.4g/lb on your fats, so if your fat loss stalls after 4 weeks, carbs are usually the macro with the most wiggle room. As Kim said, keeping protein higher on a cut will help to preserve muscle. When fats dip below 0.4g/lb you start to mess with your hormones.

[oregonchick76]

Oh thank you so much!!!if my fat loss is stalling, or in 2-3 weeks there is no change, should I cut down just my carbs or decrease my total amount of calories?

I'm trying to lose a good amount of fat in 8 months, so I'm trying to find numbers that will allow me to hit that goal in that time frame. (I'm thinking I have maybe 10-15 pounds of fat to lose).

If the scale isn't moving after 2-3 weeks, adjust total calories down. You can decrease carbs or fat, but try to keep the protein up around 140g.