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jsolis32
05-19-2015, 12:19 PM
Hi guys,

Just came back to the states from being overseas for the last two years. Was regularly working out doing Layne Norton's PHAT routine, and have built up decent strength. I just got my bodyfat checked using hydrostatic water testing. Here are my stats:
Age: 33
Height: 5'10"
Weight: 219.4
BF: 23.9%
LBM: 167.3

I used the sticky nutrition calculation formula (Katch-Mccardle with activity factor of 1.6) and calculated a maintenance level of just below 3100. Subracting 500 to drop fat per day, I am looking at about 2590 calories.

My macros are as follows:

Protein: 264 grams
Carbs: 235 grams
Fat: 66 grams

I used a 1.2 x bodyweight calculation for protein, .3 for fat, and rest from carbs. Any expert advice would be appreciated if this is way off. Thank you.

jonnicola
05-19-2015, 03:51 PM
Looks fine.

Fats a bit on the low side (some people would say 0.45g/lb).

Ferdi92
05-19-2015, 07:12 PM
Lower the protein, up the fats. Rest looks good!

mvecdi
05-19-2015, 10:37 PM
Hi guys,

Just came back to the states from being overseas for the last two years. Was regularly working out doing Layne Norton's PHAT routine, and have built up decent strength. I just got my bodyfat checked using hydrostatic water testing. Here are my stats:
Age: 33
Height: 5'10"
Weight: 219.4
BF: 23.9%
LBM: 167.3

I used the sticky nutrition calculation formula (Katch-Mccardle with activity factor of 1.6) and calculated a maintenance level of just below 3100. Subracting 500 to drop fat per day, I am looking at about 2590 calories.

My macros are as follows:

Protein: 264 grams
Carbs: 235 grams
Fat: 66 grams

I used a 1.2 x bodyweight calculation for protein, .3 for fat, and rest from carbs. Any expert advice would be appreciated if this is way off. Thank you. lower the protein, up the carbs if low on energy, up the fats if feeling moody

jsolis32
05-20-2015, 07:43 AM
Thanks fellas! What would you lower the protein to?

chibixeno
05-20-2015, 08:43 AM
Thanks fellas! What would you lower the protein to?

Anywhere between 176-220 gr.

jsolis32
05-20-2015, 09:02 AM
If you don't mind me asking for knowledge purposes, what is the reasoning behind dropping it? Am I basically taking in way more than my body need/can process?

ShyGuyXS
05-20-2015, 09:06 AM
If you don't mind me asking for knowledge purposes, what is the reasoning behind dropping it? Am I basically taking in way more than my body need/can process?

0.8g to 1g per pound is more than sufficient protein for most people. You don't need 1.2g/lb to maintain muscle unless that's what you prefer and feel good with.

At the same time, a decent level of dietary fat is necessary for hormones, satiety, and sanity. I would recommend a minimum of .4g/lb in fats.

jsolis32
05-20-2015, 12:03 PM
Thanks for the reply guys, I have bumped up my fats to about 86 grams, dropped protein a tad bit, and adjusted carbs.