Looking for a diet help to cut down

[pmuscles]

Hi all

I'm really not able to get my weight down at all -- not sure why and i train 2 hours daily cardio and weights

I'm 32 5'6 155lb 10%

What kind of diet should i be doing 60/20/20 and how many calories should i be eating??

If i eat something like this maybe

CARBS
331.6

PROTEIN
106.8

FAT
46.7

FIBER
30 -38

CALORIES
2174

[Wood973]

Hi all

I'm really not able to get my weight down at all -- not sure why and i train 2 hours daily cardio and weights

I'm 32 5'6 155lb 10%

What kind of diet should i be doing 60/20/20 and how many calories should i be eating??

Like I eat something maybe like 250g carbs 100g protein 50g fats maybe

Several things here mate, don't worry about ratios of 60/20/20 etc.
Check out the sticky for calculating macronutrients for your body weight. http://forum.bodybuilding.com/showth...hp?t=156380403
Go to http://iifym.com/iifym-calculator/ to calculate your TDEE and eat 10-20% below to lose weight.
Weigh and track everything using a food scale and my fitness pal.
Good luck

[Zzechmann33]

You're eating too much.. ^^Start with the above

[pmuscles]

i did go to that website and it reads this for aggressive fat loss
http://iifym.com/iifym-calculator/
CARBS
331.6

PROTEIN
106.8

FAT
46.7

FIBER
30 -38

CALORIES
2174

You're eating too much.. ^^Start with the above

[Wood973]

What have you got your exercise set at? Must be twice daily or intense to come out with 2174 with your stats?
So what daily calories HAVE you been eating and how have you tracked them? I can promise you there will be a simple solution to why you're not losing...
Also on a side note why are you cutting? If avi is current you're pretty trim as is?

[Zzechmann33]

i did go to that website and it reads this for aggressive fat loss
http://iifym.com/iifym-calculator/
CARBS
331.6

PROTEIN


106.8

FAT
46.7

FIBER
30 -38

CALORIES
2174

Ok, since this is just going to be an estimate, start by eating 2100 cals and you should track and weigh your foods to be precise. (use myfitnesspal if you do not already).

Eat .4g of fat per lb you weigh so ~60g
1g of protein per lb so ~140-150g
Fill the rest in with carbs (or whatever you want) until you reach 2100 cals.

If you still stay the same weight for 2-3 weeks then adjust cals down or do more cardio.

[baffledgenius]

Did you input a heavy activity level though? I found unless i put that im a couch potato, it tells me to eat far more calories than my actual body should be cutting at, regardless of my activity level.

[pmuscles]

I do 2 hour to 3 hour daily workout

1 cardio morning at night weights and some calisthenics my fat % is around 10 or 11 now and wanna get it to 8%

What have you got your exercise set at? Must be twice daily or intense to come out with 2174 with your stats?
So what daily calories HAVE you been eating and how have you tracked them? I can promise you there will be a simple solution to why you're not losing...
Also on a side note why are you cutting? If avi is current you're pretty trim as is?

[pmuscles]

I deadlift and squat and bench press and do calisthenics and cardio and crossfit all week i change stuff up but very active person I' m def no couch potato lol

Did you input a heavy activity level though? I found unless i put that im a couch potato, it tells me to eat far more calories than my actual body should be cutting at, regardless of my activity level.

[pmuscles]

I love bananas and dates for the extra carbs in my day those foods are okay right

Several things here mate, don't worry about ratios of 60/20/20 etc.
Check out the sticky for calculating macronutrients for your body weight. http://forum.bodybuilding.com/showth...hp?t=156380403
Go to http://iifym.com/iifym-calculator/ to calculate your TDEE and eat 10-20% below to lose weight.
Weigh and track everything using a food scale and my fitness pal.
Good luck

[MrM27]

Why are you trying to go for aggressive? You are not in a position to do that.
2 hours of cardio seems excessive.
Are you losing any weight at all weekly?

[pmuscles]

2 hour work out cardio and weights

Why are you trying to go for aggressive? You are not in a position to do that.
2 hours of cardio seems excessive.
Are you losing any weight at all weekly?