'Cutting'

PetiteLittleFlower

Hey, I am hoping to reduce my body fat but have a few questions I cannot find answers to on google. How can I work out what macros would be best for myself? Also do I need to hit pretty close to the fats as I struggle to do this within my kcals. Also how many kcals should I be consuming to loose fat. Is sugar a problem? I consume 25gs daily. I am currently consuming 1300. i do hiit training 5x a week with 2 rest days. My fitbit says my average daily burn is 1800 if that helps. Here are my stats :
Weight:122lbs
Height: 5'2
Bf: 22%

Hoping to get down to 19%

playgun

Try this link, http://scoobysworkshop.com/calorie-calculator/ it's a great site lots of info, the guy is fantastic, let me know how u make out!

RunFarLiveHappy

I use TDEE - 20%. I use my Jawbone UP for TDEE calculation. Fitbit would be similar. I use LBM x 1 = grams protein. For you; LBM = 122 pounds x 78% (since you're 22% BF) = 95 grams. For fat; LBM x .35 = grams fat. For you; (122 pounds x .78) x .35 = 33 grams. This has worked for me, not saying its the only way or that I'm a health or medical professional. Your cut would be 1800 - 20% = 1440, but with so little to lose I wouldn't recommend that high of a deficit; maybe TDEE - 10% which would be 1620. Do you find your fitbit to be accurate? How active are you? You can also use fat2fitradio.com for calorie goal calculators. There are actually quite a few great calculators there!

Edit: spelling

Tenster

hey,

Personally i would try and stop having that much sugar if i were you. Also keep your protein high (around 1.5x kg of bodyweight), only have carbs post workout (40-60g) and eat the remainder of calories from good fats.

This is just my opinion though. Its all about trial and error and what works best for you.

Good luck!

BarackMeLikeAHurricane

As long as you eat enough protein (ideally 1g per pound of lean body mass but 1g per kg of body weight is acceptable) being over on fat is fine. Fats and protein should be viewed as minimum values so it's fine to go over. Carbs are unnecessary so you don't have to worry about eating enough. Some people do low carb, some people find their exercise suffers if they keep carbs too low, do what works for you.

What's important about fats is the ratio of saturated vs. monounsaturated vs. polyunsaturated fats. Saturated fat has been demonized in the past but some is necessary. Half of your cells membranes are made up of by saturated fats. Saturated fats are easy to get in your diet so try to focus on incorporating more essential fatty acids into your diet. Oily fish and flax seeds are a great source of omega 3 EFA's. You can take a fish oil or flax oil supplement if you have trouble getting it from your diet. Omega 6's are very easy to get into your diet so there's not need to supplement it. Most people eat too many omega 6's and too little omega 3's so to maintain a good ratio you shouldn't supplement your omega 6 intake.

Sugar is just a carb. As long as you're eating enough fats and protein, your carbs/sugar aren't particularly important unless you have a medical issue that requires carbs/sugar to be monitored.

However, it should be noted that fructose and sucrose can only be stored as liver glycogen and not muscle glycogen. The liver can hold 100-120g glycogen so anything more than that will be converted to triglycerides. As long as you still have a calorie deficit this will even out. Just try to make most of your carbs glucose and not sucrose or fructose. Fructose in particular has been shown to decrease exercise performance, increased likelihood of gastrointestinal distress, and increase perception of exertion.

Here are some studies:
http://www.setantacollege.com/wp-content/uploads/Journal_db/the effects of glucose....pdf

http://www.ncbi.nlm.nih.gov/pubmed/3592616

As long as you're under your calorie goal, you'll lose weight. Some people find that sugar (even from fruit) causes them to have more sugar/carb cravings so keep that in mind.

For information on setting your macro target, read this: http://www.myfitnesspal.com/topics/show/911011-calculating-calorie-macronutrient-needs?page=1#posts-13821336

PetiteLittleFlower

hey,

Personally i would try and stop having that much sugar if i were you. Also keep your protein high (around 1.5x kg of bodyweight), only have carbs post workout (40-60g) and eat the remainder of calories from good fats.

This is just my opinion though. Its all about trial and error and what works best for you.

Good luck!

Thank you, I am trying im just finding it really hard as most my sugars come from fruit and veg. I have veg every evening with my meal and only have carbs (rice, pasta) twice a week. The rest of my carbs just come from all my other foods but I don't go over unless I'm on one of the two days I have rice or pasta. I have at minimum 100g of protein a day.gpod fats I also find hard to fit in with my kcals. Do I need to consume all my fats?

BeachGingerOnTheRocks

With your already decent body fat, keep it slow. Don't go -20% because that will burn too much muscle. Keep it at 1/2 pound a week.

Protein. .8-1 gram/pound body weight. Yes it is high. It will help with muscle retention and hunger.

Fat. Don't go too low. Fats are essential. .35 grams/pound body weight.

Strength train to maintain lean mass while you lose fat. Be serious with this. Read a couple books. Pick up heavy weights.

Cardio. Do it. But don't overdo it. 20-40 minutes a day is plenty. High intensity or low intensity. I run because it makes me happy.

When you get lower than 19%. Look into and read up on carb cycling. But don't worry about that just yet.

PetiteLittleFlower

With your already decent body fat, keep it slow. Don't go -20% because that will burn too much muscle. Keep it at 1/2 pound a week.

Protein. .8-1 gram/pound body weight. Yes it is high. It will help with muscle retention and hunger.

Fat. Don't go too low. Fats are essential. .35 grams/pound body weight.

Strength train to maintain lean mass while you lose fat. Be serious with this. Read a couple books. Pick up heavy weights.

Cardio. Do it. But don't overdo it. 20-40 minutes a day is plenty. High intensity or low intensity. I run because it makes me happy.

When you get lower than 19%. Look into and read up on carb cycling. But don't worry about that just yet.

Thank you, I don't workout for an longer than 40 mins. I also enjoy running which is why I haven't reduced this. Would you suggest lifting post cardio? 19% is a general target, I may get to 20 and be happy with how I look. Thanks for the advice

Also I do consume at least 100g of protein daily so that's not a problem. My main problem is consuming enough good fats. I don't have many sat fats due to a medical condition

PetiteLittleFlower

As long as you eat enough protein (ideally 1g per pound of lean body mass but 1g per kg of body weight is acceptable) being over on fat is fine. Fats and protein should be viewed as minimum values so it's fine to go over. Carbs are unnecessary so you don't have to worry about eating enough. Some people do low carb, some people find their exercise suffers if they keep carbs too low, do what works for you.

What's important about fats is the ratio of saturated vs. monounsaturated vs. polyunsaturated fats. Saturated fat has been demonized in the past but some is necessary. Half of your cells membranes are made up of by saturated fats. Saturated fats are easy to get in your diet so try to focus on incorporating more essential fatty acids into your diet. Oily fish and flax seeds are a great source of omega 3 EFA's. You can take a fish oil or flax oil supplement if you have trouble getting it from your diet. Omega 6's are very easy to get into your diet so there's not need to supplement it. Most people eat too many omega 6's and too little omega 3's so to maintain a good ratio you shouldn't supplement your omega 6 intake.

Sugar is just a carb. As long as you're eating enough fats and protein, your carbs/sugar aren't particularly important unless you have a medical issue that requires carbs/sugar to be monitored.

However, it should be noted that fructose and sucrose can only be stored as liver glycogen and not muscle glycogen. The liver can hold 100-120g glycogen so anything more than that will be converted to triglycerides. As long as you still have a calorie deficit this will even out. Just try to make most of your carbs glucose and not sucrose or fructose. Fructose in particular has been shown to decrease exercise performance, increased likelihood of gastrointestinal distress, and increase perception of exertion.

Here are some studies:
http://www.setantacollege.com/wp-content/uploads/Journal_db/the effects of glucose....pdf

http://www.ncbi.nlm.nih.gov/pubmed/3592616

As long as you're under your calorie goal, you'll lose weight. Some people find that sugar (even from fruit) causes them to have more sugar/carb cravings so keep that in mind.

For information on setting your macro target, read this: http://www.myfitnesspal.com/topics/show/911011-calculating-calorie-macronutrient-needs?page=1#posts-13821336

Thank you, most of my sugar comes from fruit and veg as when I snack on almonds/walnuts I don't find them as fulfilling as fruit. I also have veg every evening with my meal. Are these sugars no good?

BusyRaeNOTBusty

Try for about:

40 grams of fat a day.
90 grams protein a day.
1700 calories

I'd suggest a heavy lifting program to maintain muscle, Strong Lifts 5x5 is a good one. Cut your HIIT down to 2-3 times a week.

BeachGingerOnTheRocks

Sugars are just carbs. Fruit sugars are just carbs. Worry about the nutrients from fruits. Don't quit eating fruit.

Keep running, but for muscle retention, you're better off doing strength first. Focus your energy there. Then go for a 20 minute run. 40 minutes strength training is a good aim. 3times a week is plenty for that. Look up strong lifts 5x5.

princesspea234

bump...

PetiteLittleFlower

Thank you everyone for all your advice. I will look up 5x5 strong lifts, I am completely new to lifting so would even know where to start!

PetiteLittleFlower

Another question........artificial sweeteners...good or bad? While cutting isn't it best to keep insulin levels low? Iv been trying to research the effect of sweetners too but can't get a definitive answer

BeachGingerOnTheRocks

Another question........artificial sweeteners...good or bad? While cutting isn't it best to keep insulin levels low? Iv been trying to research the effect of sweetners too but can't get a definitive answer

Neither good nor bad. They don't have calories, but they don't add anything to your diet either. I drink diet coke once in a blue moon, and it hasn't killed me yet.

When I go so low as to need a carb cycle, I would cut it out and cut out beer too, but because I'm not carb cycling (I'm bulking now, actually), I am consuming beer now but have to give it up when I am at the end of a cut.