1. ## Critique cutting macro's or advice! :)

Hello I was just asking if this all sounds good! I am planning on doing 5x5 for my cut which I plan on doing for 12 weeks. I am going to start out gradual 15% reduction of calories for the first 6 weeks than the last 6 weeks go all the way too 20%. I am currently weighing in at 205 pounds, at 6ft1, and I plan on getting to around 190 give or take ( hopefully take!). so to my macros.

I used Calculating calories and Macro's that is found in the stickies. to come up with these numbers, If I missed up please point it out

I used the 3rd one for estimating needs, I am fairly active 2-3 hours a day of physical activity 6 days a week. My plan right now is 5x5 M/W/F with about an hour or more of basketball, and than T/T/S I will do cardio and shoot hoops for another hour.
so for my body right now 16 calories per pound will give me 3280 calories a day too maintain and at 15% reduction that means, 2788 calories a day ( roughly 1/6th of my daily calories are reduced )
Protein- I will strive for 1-1.5 grams per pound.
fats- .5-.7 grams per pound.
carbs- 2-2.5 grams per pound.

In the end my macros look something like this: 2788 calories/205g ^ proteins/ 102- 140g fats/400-500g of carbs.

Please critique my diet or suggest improvements I can make, it is my first time doing macros so please say whatever you feel you must!!

2. Looks good. Monitor weight loss after 2-3weeks. If your losing weight it's fine. If your not losing at the rate you anticipated, drop another 100-200kcal. Good Luck!

3. Originally Posted by wi****couldlast
In the end my macros look something like this: 2788 calories/205g ^ proteins/ 102- 140g fats/400-500g of carbs.
The macros you list total between 3,338 calories and 4,080 calories, not the 2,788 that you list.

4. Originally Posted by WonderPug
The macros you list total between 3,338 calories and 4,080 calories, not the 2,788 that you list.
Woah my bad. I didn't do the math. Lazily took his word for it. Perhaps typo on his part. Think maybe OP mean those protein & fat ratio and fill remainder of calories with carbs. Correct me if i'm wrong.

5. Originally Posted by WonderPug
The macros you list total between 3,338 calories and 4,080 calories, not the 2,788 that you list.
Wow thanks a lot for cAtching that! My bad you are right. Thanks a lot. What would be my fat and carb in take then? I just used the .7xbodyweight for fat and carbs I did 2xbodyweighy. Or is that wrong?

6. Originally Posted by wi****couldlast
Wow thanks a lot for cAtching that! My bad you are right. Thanks a lot. What would be my fat and carb in take then? I just used the .7xbodyweight for fat and carbs I did 2xbodyweighy. Or is that wrong?
You can keep your fats the same. So after you add up calories from both protein & fat, take that away from your maintenance and that leaves you the calories for your carbs. Simple divide by 4 to find out the grams.

7. ^ Not exactly.

Once protein and dietary fat minimums are reached, the reaming calories can be composed from carbs and additional protein and fat, per individual preference.

8. Originally Posted by WonderPug
^ Not exactly.

Once protein and dietary fat minimums are reached, the reaming calories can be composed from carbs and additional protein and fat, per individual preference.
Just saying that he does not necessarily need to recalculate his fats if he didn't want to, just adjust carbs. But then again, he could always lower fats further to 0.5g if felt the need for a higher amount of carbs. As you said, personal preference really.

9. it says
"moderately active: 4.5 - 6.5 g/ kg (about 2 - 3g/ pound)"
I picked too so that is like 400 grams a day, I am I still doing it wrong?

10. Originally Posted by wi****couldlast
it says
"moderately active: 4.5 - 6.5 g/ kg (about 2 - 3g/ pound)"
I picked too so that is like 400 grams a day, I am I still doing it wrong?
I think you should disregard that aspect of the sticky unless you are involved in a high performance sport where carbohydrates are of an essential need.
In bodybuilding, you need to worry about your fats and proteins firstly, then fill the remainder with carbs if you wish to do so.

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