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View Full Version : On a cut - tapering down, is it too low?



toon126
11-28-2012, 07:01 AM
I'm dropping some cals every couple of weeks on a cut, but I'm worried my fat intake is too low for the last 2 weeks before xmas.

I started out:
TOTAL CALORIES = 2386
Protein = 242g
Fat = 104g
Carbs = 94g

It then tapered down to:
TOTAL CALORIES = 2148
Protein = 222g
Fat = 91g
Carbs = 84g

And from next week it looks like:
TOTAL CALORIES = 1939
Protein = 213g
Fat = 82g
Carbs = 56g


Is my fat intake dropping too low? I'm 5'11, 198lbs ish btw.

Thanks!

germaine07
11-28-2012, 07:31 AM
1. You started your cut too low with 2,386kcal probably. At your size, your TDEE could easily be ~3,000kcal.

2. Why do you keep tapering down calories? You only do that when weight loss has stalled for 2-3weeks.

toon126
11-28-2012, 07:37 AM
1. You started your cut too low with 2,386kcal probably. At your size, your TDEE could easily be ~3,000kcal.

2. Why do you keep tapering down calories? You only do that when weight loss has stalled for 2-3weeks.

1. I think I took a more simplistic approach of bodyweight x 12 to get a general idea of cals to start the cut with. Off the top of my head I can't quite remember if/what I calculated from the formula in the stickies.

2. I was interested to see what tapering down every 2-3 weeks did. I assumed fat loss would inevitably stall after that period anyway?

germaine07
11-28-2012, 07:46 AM
1. I think I took a more simplistic approach of bodyweight x 12 to get a general idea of cals to start the cut with. Off the top of my head I can't quite remember if/what I calculated from the formula in the stickies.

2. I was interested to see what tapering down every 2-3 weeks did. I assumed fat loss would inevitably stall after that period anyway?

1. An inaccurate and lazy approach. Start again using the sticky as guidelines. Use Katch McArdle or Mifflin St Jeor.

2. That's just dumb. And no, a 600kcal deficit will not disappear every 2-3weeks.

toon126
11-28-2012, 07:53 AM
1. An inaccurate and lazy approach. Start again using the sticky as guidelines. Use Katch McArdle or Mifflin St Jeor.

2. That's just dumb. And no, a 600kcal deficit will not disappear every 2-3weeks.

Taken into consideration, thanks. And with that I assume you find the fat intake too low naturally since you find the calories too low as well?

germaine07
11-28-2012, 07:55 AM
Taken into consideration, thanks. And with that I assume you find the fat intake too low naturally since you find the calories too low as well?

Not necessarily. I would suggest increasing carbs. Fat is fine ~90g.

EjnarKolinkar
11-28-2012, 08:05 AM
Taken into consideration, thanks. And with that I assume you find the fat intake too low naturally since you find the calories too low as well?

Keep cals at set point until weight loss stalls for 2-3 weeks.

Fats not too low. Calories may or may not need to be adjusted up or down based on results. Protein is adequate to high.

I second using Katch McArdle or Mifflin St Jeor as additional data points to get your starting estimate.

toon126
11-28-2012, 11:12 AM
Keep cals at set point until weight loss stalls for 2-3 weeks.

Fats not too low. Calories may or may not need to be adjusted up or down based on results. Protein is adequate to high.

I second using Katch McArdle or Mifflin St Jeor as additional data points to get your starting estimate.

Done Kate McArdle's. in the multiplayer I opted for x1.6 - desk job generally but high volume training 5 days, that ok?

And yes I was too low. 3,300 according to that. So from tonight I'm finding an extra 600 calories lol

tjwoody
11-28-2012, 11:50 AM
all those cals calculators are rough estimates. if i went with what they told me cutting (-500 maint) id still be borderline bulking.

Ryan314
11-28-2012, 01:09 PM
You need to increase carbs. Both you protein and fat can come down some to compensate

EjnarKolinkar
11-28-2012, 01:13 PM
all those cals calculators are rough estimates. if i went with what they told me cutting (-500 maint) id still be borderline bulking.

^^^^^ this is right OP it's just a starting point. Only way to know for sure is to track your macros and make changes slowly. My calcs are way higher than my reality. But you have to start somewhere.

If your not moving in the right direction in 2 weeks make a small change. Repeat as needed.