View Full Version : Is this marco appropriate for me?

04-21-2013, 12:02 PM
I'm trying to gain strength while at the same time lose a lot of fat. My calculated BMR is 1925 (mass: 90 kg/ 198 lb) and the activity factor is (1925 * 1.5 = 2888 calories) [is the multiplier right? I sit on the computer/in school the whole day but I'm going to go to the gym 1 hour a day 6 days/week].

So to lose fat and gain muscle do I need to keep the calories the same or lower the calories in total (the sticky only talks about losing weight which is a little unclear for me)?

This adds up to:

Protein 267g (198 x 1.35) = 1068 Calories
Fats 99g (198 x 0.5) = 891 Calories
Carbs 232g = 928 Calories
Total = 2888 calories

And lastly my program says to cut the carbs to 1g/pound after 1 week and to 0.5g/pound after 2 weeks while keeping protein and fat the same. Is that ok?

04-21-2013, 12:19 PM
It is a very difficult & slow process to try and gain muscle & lose fat at the same time. You should clean bulk at around 10% above TDEE before cutting. Protein doesnt need to be that high, research suggests 0.82g/lb is enough to maintain lean body mass. Once you've hit protein & fat, fill remaining cals with any mix of 3, whilst ensuring adequate amounts of micrnutrients.

In terms of activity, just use a number & stick to it for two weeks. Then adjust accordingly if needed

04-21-2013, 12:19 PM
I think you should use a lower multiplier IMO. Anyway your macros look good, protein could be lowered though.

04-21-2013, 02:19 PM
Try this for two weeks OP, and track your results through a mirror and weighing scale.

If you're gaining more than 0.75lb per week, then put the fork down a bit.

Should aim for 1.5-2.5lb weight gain per month at max.