proper macro's / refuel day

niick_at_niight

Hej, I weight 205lbs; currently on a 45%-carb, 35% protein, 20% fat diet.....My calories consumed per day are set around 2400.....do you think that is too low considering my BMR with activity correction is around 3100kcal? I don't want to lose too much strength Ive noticed my bench going down slightly any tips always have found it hard to drop into the <200 weight category

Thank you;
-Nicholas

cajuntank

So what has your weight done on average for the past 2 weeks or more?
Don't worry too much about the online calculators and what they report as they are estimates only for you to use as a starting off point. What really matters is what your weight-loss is looking like on average a week for a few weeks and how lean you currently are (i.e.. your current bodyfat level). If you are relatively lean, then stay around the .5% of bodyweight loss per week (so for you around 1lbs a week average). If you have a good amount to lose, then 1% of bodyweight (so for you around 2lbs/week average) is fine.

sjohnson__1

I wouldn't go into a deficit of more than 20% of your maintenance cals. You're right around 23% currently. Try increasing your caloric intake to 2500. Also, consider incorporating refeeds. Once a week or so you should add 30% of your 2500 cals (+750 cals) and set your fats to 20g's, protein to .8-1.0g/lb of bodyweight, and the rest carbs. This should boost your leptin levels and help you continue to burn fat efficiently throughout.

niick_at_niight

Thanks for the advice! It's always been easy for me to lift it's the diet part Which is my problem I will make sure to incorporate what both of you said to my diet and hopefully this Will be a good summer.