Rest Day vs Training Day Macros?

[AnabolicNation]

Hey Guys!

I'm ready to start cutting after a long year of bulking and here are my training day macros

Calories - 2050
Protein - 200
Carbs - 200
Fat - 50

Just kind of following the basic cutting principals as i'm already quite a high body fat percentage but what i'm stuck with is my macros for rest days.
I want to decrease my carbs on non training days as i don't need the extra energy/fuel but i'm wondering if i should increase protein or fats or just keep that extra calorie deficit?

Also how should i include cardio? do i really need it if i keep a calorie deficit from my diet?
Do you recommend taking a BCAA while on this cut?

Thanks for your help guys

[BandApart]

You do not need to adjust macros for your day-to-day activity level. Digestion is not an instant process. You may very well be utilizing energy from food you ate days ago while training. Find a proper amount of calories and aim for that every day.

A caloric deficit is all you need. Cardio is great for a multitude of reasons though, so do some when possible.

[PaintballMan]

Eat the same everyday, just stick to -500 from your TDEE and the same macros. When it starts getting hard to loose weight, I hear dropping some carbs can help a lot. In that case I'd up your protein.

I'd run after/before my workouts on normal days. It should make it easier to track burnt calories.

[AnabolicNation]

thanks for your input guys,

So the 200g of Carbs i'm eating on rest days wont effect my weight loss negatively?
I thought that its unnecessary and i could maybe replace 50g Carbs with 50g Protein, would that work any better?

[Hunttarded]

thanks for your input guys,

So the 200g of Carbs i'm eating on rest days wont effect my weight loss negatively?
I thought that its unnecessary and i could maybe replace 50g Carbs with 50g Protein, would that work any better?

I would keep the protein as is and up your fats to 90g at the expense of your carbs.

[AnabolicNation]

I would keep the protein as is and up your fats to 90g at the expense of your carbs.

So my Rest day macros would look like

Protein 200g
Carbs - 110
Fat - 90

does that look okay to you?

[Hunttarded]

So my Rest day macros would look like

Protein 200g
Carbs - 110
Fat - 90

does that look okay to you?

In terms of hitting protein and fat minimums, that's perfect. I think you can eat more than 2050 calories to cut though at 200lbs.

[AnabolicNation]

In terms of hitting protein and fat minimums, that's perfect. I think you can eat more than 2050 calories to cut though at 200lbs.

well i gained 60lb in a year eating 3000 calories per day so i think for me personally around 2000 will be a slow steady weight loss.

have you had any experience with bcaa's? if so whats the most effective one youve took?

i prefer doing long high volume workouts usually 2/2.5 hours and i just feel its too long to be breaking down a muscle without any replenishment

[Hunttarded]

well i gained 60lb in a year eating 3000 calories per day so i think for me personally around 2000 will be a slow steady weight loss.

have you had any experience with bcaa's? if so whats the most effective one youve took?

i prefer doing long high volume workouts usually 2/2.5 hours and i just feel its too long to be breaking down a muscle without any replenishment

If that's how much you bulk on, then 2000 is good. No, I don't have any experience with BCAAs, sorry.

[AnabolicNation]

If that's how much you bulk on, then 2000 is good. No, I don't have any experience with BCAAs, sorry.

that's cool, i'll do a bit more research on them.

So my Macros are

Training Days
Cal - 2050
Protein - 200
Carbs - 200
Fat - 50

Rest Days
Cal - 2050
Protein - 200
Carbs - 110
Fat - 90

I'll give this a try for a few weeks and see how it goes!

Thanks for the help buddy!

[alex070707]

I would bring carbs bellow 100g on rest days but try and see.
BCAA's are really effective when cutting, I would recommend Primaforce.

[anonymous]

2050 calories is hardly anything... especially to start your cut on, why so low op?

[Pain Zone]

I agree with everyone on here. Eat the same on non training days. It helps with recovery when not training.

[MrsWaldron]

I literally can’t workout without my BCAAs. Prolly cuz I been using them for so long it’s more of a mental thing. But I’ve had great success with scivation xtend bcaas. They help with recovery, strength, body fat loss and have an amazing flavor. Another brand I also like is amino energy. They too have amazing flavors with a boost of caffeine.