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jimmyaf123
02-23-2014, 02:59 AM
summer is near, i wanna drop down from 13% bf to around 7-8-9% if possible in the beginning of June
stats are " 78 kg, 173 cm "

here are what my cutting macros gonna be
total cals " 2000 "
protein " 215-220 g " around 45% total cals
carbs " 135-140 g " around 30% total cals
fat "50 g " around 25% total cals

workout 6 days a week for about 1 hour and a half

should i stick to these macros? critique and opinions please

HealingHands8
02-23-2014, 03:13 AM
You should be getting at least ~75g of fat per day. Protein doesn't need to be any higher than 170g, but if you enjoy high protein meals & it is your personal preference to have more then so be it. Carbs can vary day to day.

PBateman2
02-23-2014, 09:45 AM
What is your TDEE?

WonderPug
02-23-2014, 10:04 AM
Set caloric intake to ~85% to 90% of TDEE.

Set macronutrient intake as follows:



Protein: ~0.6 to ~0.8 grams per pound of bodyweight -- the highest amount justified by research. (http://mennohenselmans.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/)

Fat: ~0.45 grams per pound of bodyweight -- the lowest amount implied by clinical observation.

Remaining caloric budget: whatever mix of macronutrients you prefer -- as implied by research. (http://www.nejm.org/doi/full/10.1056/NEJMoa0804748)


Monitor weight change via the scale and also body composition via the mirror and how clothing fits, making adjustments as needed biweekly.

jimmyaf123
02-24-2014, 12:03 AM
You should be getting at least ~75g of fat per day. Protein doesn't need to be any higher than 170g, but if you enjoy high protein meals & it is your personal preference to have more then so be it. Carbs can vary day to day. actually i'm always on a high protein diet, carbs used to higher when i was bulking but actually carbs mean nothing to me so i prefer higher protein meals, gonna up the fats a bit

jimmyaf123
02-24-2014, 12:05 AM
What is your TDEE? around 2700 cals , yes i'm gonna up my cutting cals intake a bit to around 2200

jimmyaf123
02-24-2014, 12:09 AM
Set caloric intake to ~85% to 90% of TDEE.

Set macronutrient intake as follows:



Protein: ~0.6 to ~0.8 grams per pound of bodyweight -- the highest amount justified by research. (http://mennohenselmans.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/)

Fat: ~0.45 grams per pound of bodyweight -- the lowest amount implied by clinical observation.

Remaining caloric budget: whatever mix of macronutrients you prefer -- as implied by research. (http://www.nejm.org/doi/full/10.1056/NEJMoa0804748)


Monitor weight change via the scale and also body composition via the mirror and how clothing fits, making adjustments as needed biweekly. that was some helpful information, gonna check out the research for sure
anw am not that big fan of carbs ( maybe cause im diabetic ) so high protein diet was the only way to keep me full , i follow a high protein diet most of the year