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View Full Version : Designed a plan for husbands cut - Care to check Macros?



GraceMullings
11-09-2011, 12:07 PM
Hey,

So my husbands training is great but nutrition is shot so I have offered my services - only catch is I have never designed a nutrition plan for a guy before so I want to make sure its right. I have used the Calculating sticky but I just want to know its ok before I present it to him. The plan is to do a cut cycle to start as he really doesnt need to bulk right now. I used the mifflin-st jeor calculator for his BMR etc...

Weight - 217lb/98kg
Height - 6ft/183cm
Mainatance - 3139Kcal
Calories to Cut - 2825Kcal (3139 - 10%)

Macros -

Protien 1.5g Per lb - 325.5g/1302Kcal
Fats - 0.45g Per lb - 97.65g/879Kcal
Carbs - Remainder 643Kcal

How does that look?

sunngodd
11-09-2011, 12:22 PM
Protein is overkill. Lower to 250 and add more carbs.

FunkymonkAW
11-09-2011, 12:22 PM
Protein is a little high, and I'd feel comfy making the surplus closer to 15%.

Just IMO.

HunterCML
11-09-2011, 12:27 PM
Less PRO more CHO.

MikeK46
11-09-2011, 12:40 PM
Protein is too high, normally 1g/lb lean mass is enough but since he's cutting 1g/lb total mass will suffice.

The fat requirement is also 0.45g/lb lean mass, however it's just a minimum and he may do better on higher fat than higher carb.

joelash302
11-09-2011, 01:01 PM
What's his pl total?

GraceMullings
11-09-2011, 01:38 PM
What's his pl total?

Sorry PL Total?

GraceMullings
11-09-2011, 01:50 PM
Thank you for all your comments

So you suggest taking his total calories to 2668 which is a 15% reduction
Protien 1g per lb - 217g
Fat 108g
Carbs 206g

Is that a little better? Protien down to 1g per lb and fat upto 0.5g per lb.

MikeK46
11-09-2011, 01:51 PM
Looks good to me!

But how exactly did you get 3139 calories as his maintenance? Online calculators are only extremely rough estimates...

GraceMullings
11-09-2011, 02:03 PM
Looks good to me!

But how exactly did you get 3139 calories as his maintenance? Online calculators are only extremely rough estimates...

I used the Mifflin-St Jeor which I know is very much an estimate but gave 1962kcal and then followed the next step of adjusting the activity table for the TEE by multiplying by 1.6 as he is moderatley active at the moment which then gives 3139kcal.

I used the calculating calorie & macronutrient needs sticky

GraceMullings
11-09-2011, 02:04 PM
I used the Mifflin-St Jeor which I know is very much an estimate but gave 1962kcal and then followed the next step of adjusting the activity table for the TEE by multiplying by 1.6 as he is moderatley active at the moment which then gives 3139kcal.

I used the calculating calorie & macronutrient needs sticky

Kind of planning to use for 2-4 weeks and adjust accordingly

MikeK46
11-09-2011, 03:28 PM
Kind of planning to use for 2-4 weeks and adjust accordingly

Sounds like a plan. Keep in mind that if this diet reduces his carb intake, he will have initial weight loss due to loss of water, and not necessarily fat.

EddyCutting
11-09-2011, 03:36 PM
Hey,

So my husbands training is great but nutrition is shot so I have offered my services - only catch is I have never designed a nutrition plan for a guy before so I want to make sure its right. I have used the Calculating sticky but I just want to know its ok before I present it to him. The plan is to do a cut cycle to start as he really doesnt need to bulk right now. I used the mifflin-st jeor calculator for his BMR etc...

Weight - 217lb/98kg
Height - 6ft/183cm
Mainatance - 3139Kcal
Calories to Cut - 2825Kcal (3139 - 10%)

Macros -

Protien 1.5g Per lb - 325.5g/1302Kcal
Fats - 0.45g Per lb - 97.65g/879Kcal
Carbs - Remainder 643Kcal

How does that look?

May I say that your husband is one hell of a lucky bastard with you as a girlfriend :) You look absolutly amazing + you have training + nutrition knowledge. A combination not a lot woman have! Also, please use lean-body calculations while estimating macro-needs. According to your last post the macro's seem fine. I would suggest ( though ) that the calorie-intake is a little bit high for a cut. I would weight him every week and track the weight. Also try figuring out if he prefers high-fat meals or high-carb m eals. I.e. does he crave for sweet or for steak etc.

My 2 cents :)

psychodiver9
11-09-2011, 03:40 PM
May I say that your husband is one hell of a lucky bastard with you as a girlfriend :):)

um?

bbavender
11-09-2011, 03:40 PM
2700 on a cut for a 6' 220 lb male isn't high at all. Im 6'3 about 210 cutting on 3200-3500 but im on my feet about 10-12 hrs a day

EddyCutting
11-09-2011, 03:47 PM
2700 on a cut for a 6' 220 lb male isn't high at all. Im 6'3 about 210 cutting on 3200-3500 but im on my feet about 10-12 hrs a day

This keeps me curious because I'm 18 and cutting on 2k cal a day. I weight 90kg with 20% fat. Do you think I should up the calories? I'm either underestimating my activity factor or maby my BMR? I'm tracking it for 2 weeks now and lost 2lbs ( wich seems fine? )

bbavender
11-09-2011, 03:49 PM
This keeps me curious because I'm 18 and cutting on 2k cal a day. I weight 90kg with 20% fat. Do you think I should up the calories? I'm either underestimating my activity factor or maby my BMR? I'm tracking it for 2 weeks now and lost 2lbs ( wich seems fine? )

You could try and up cals. What is your maintenance? And not the formula, but what you actually eat where your weight remains constant

GraceMullings
11-10-2011, 08:02 AM
May I say that your husband is one hell of a lucky bastard with you as a girlfriend :) You look absolutly amazing + you have training + nutrition knowledge. A combination not a lot woman have! Also, please use lean-body calculations while estimating macro-needs. According to your last post the macro's seem fine. I would suggest ( though ) that the calorie-intake is a little bit high for a cut. I would weight him every week and track the weight. Also try figuring out if he prefers high-fat meals or high-carb m eals. I.e. does he crave for sweet or for steak etc.

My 2 cents :)

I am my husbands wife...But thank you very much!!

Not in the position to use lean weight at the moment as I dont know it and this is just a starting point to get him going. As I said it will be reviewed in 2-4 weeks and adjusted accordingly until we have the correct Formula.

And based on his maintanance I couldnt possibly take his cal's any lower...don't want to kill the poor guy! He is training and has a fairly physical job 6 days a week :) But he definately has a sweet tooth and isnt into his carbs!

And for everyone else...Thanks for your help! Greatly appreiciated. xx