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inmylife
03-27-2012, 11:53 AM
6'5" 30 years old down to 254.4 from 276 Jan 1 started @ 25% bf

Micros

Fat: 90 Cals: 2200 protein: 200

Hitting my protien is pretty easy. Staying under my Cals takes some work. hitting my fat and staying under my cals is a task everyday. If i end short of my fat around 20 to 30 grams is that less harm ful then raising my fat up to 2500 cals?

JeffyDOS
03-27-2012, 11:56 AM
*Macros

Explain how it's difficult? It should be fairly easy to hit 90g of fat on a 2200 calorie diet.

inmylife
03-27-2012, 11:59 AM
*Macros

Explain how it's difficult? It should be fairly easy to hit 90g of fat on a 2200 calorie diet.

Sample diet from this this week

Chol(mg) Sod(mg) Fat(g) Carbs(g) Prot(g) KCals
587 3670 80.97 100.38 239.29 2074

Edit Preferences


Breakfast - 90 18.00 14.00 54.00 420

2 servings protein shake - - 2.00 8.00 46.00 220

1 serving Whole Foods Market 365 Crunchy Peanut Butter365 - 90 16.00 6.00 8.00 200


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Lunch 327 1590 36.97 41.38 43.29 664

1 serving Double-Double with Onion (No Spread) 115 1520 32.00 41.00 37.00 590

1 large Egg 212 70 4.97 0.38 6.29 74

.


Dinner - - - - - -


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Snacks / Other 260 1990 26.00 45.00 142.00 990

2 servings Chicken Asada 180 880 6.00 26.00 72.00 460

1 serving Fruit Punch Thirst Quencher - 110 - 14.00 - 50

1 serving Louisiana brand. Hot link sausage 75 680 19.00 2.00 20.00 260

1 serving Perfect Low Carb Isopure Whey Protein Isolate - Dutch Chocolate 5 320 1.00 3.00 50.00 220

RichDestiNY22
03-27-2012, 12:08 PM
6'5" 30 years old down to 254.4 from 276 Jan 1 started @ 25% bf

Micros

Fat: 90 Cals: 2200 protein: 200

Hitting my protien is pretty easy. Staying under my Cals takes some work. hitting my fat and staying under my cals is a task everyday. If i end short of my fat around 20 to 30 grams is that less harm ful then raising my fat up to 2500 cals?

Calories will dictate weight loss to a greater degree than Macros, so if you have to choose, let Calories guide your choice. But hitting both goals consistently will really get the best results in the fastest time. Keep carbs around 100g/day and you should be fine.

-Michelangelo-
03-27-2012, 12:16 PM
6'5" 30 years old down to 254.4 from 276 Jan 1 started @ 25% bf

Micros

Fat: 90 Cals: 2200 protein: 200

Hitting my protien is pretty easy. Staying under my Cals takes some work. hitting my fat and staying under my cals is a task everyday. If i end short of my fat around 20 to 30 grams is that less harm ful then raising my fat up to 2500 cals?

I have good news: You have too much BF to be worried about fat macros to such a high degree. You have it WAY easier than guys like me who are already pretty lean and have to worry about macros to the n'th gram, because you only have to worry about (mainly) ONE thing. Calories. Period. As long as protein is adequate and your caloric deficit is large enough, you can toss the fat/carb macro out the window. When you get below 18%BF then you may want to concentrate on macros more by dropping carbs, not fat.

Here are my sources for such crazy information: Lyle Mcdonald:

http://www.bodyrecomposition.com/fat-loss/is-a-calorie-a-calorie.html
http://www.bodyrecomposition.com/fat-loss/comparing-the-diets-part-4.html