Advice on fat loss program and macros.

quiney2k

Hi

I have been back training after a lay off due to a back injury. I am 5ft 11 and 217lb and want to get down to 200lb ish. I have always trained but I am struggling shifting my middle aged spread. (Due to my love of carbs)

I have now upgraded to premium to strictly manage by macros and will be working to 180g protein, 107g carbs and 81g of fats as per a macro calculator based around fat loss. I work out 5 times a week and use a push, pull and lower split on rotation with a HIIT warm up and finish this takes about 70 mins and gives me an active calorie burn of 700-800 cals with total calorie burn of approx 900-950 cals.

The nutrition side has always confused me a little and I was wondering if anyone in the know has thoughts on the above plan and if it looks on point for a fat loss program?

My 37th birthday if June and I want to be back to my best shape by then.

kommodevaran

To lose weight (fat), you need a calorie deficit over time. 1877 calories will provide a calorie deficit for you. You also have to stick to the calorie deficit. 38% protein sounds hard to stick to.

psuLemon

quiney2k wrote: »

Hi

I have been back training after a lay off due to a back injury. I am 5ft 11 and 217lb and want to get down to 200lb ish. I have always trained but I am struggling shifting my middle aged spread. (Due to my love of carbs)

I have now upgraded to premium to strictly manage by macros and will be working to 180g protein, 107g carbs and 81g of fats as per a macro calculator based around fat loss. I work out 5 times a week and use a push, pull and lower split on rotation with a HIIT warm up and finish this takes about 70 mins and gives me an active calorie burn of 700-800 cals with total calorie burn of approx 900-950 cals.

The nutrition side has always confused me a little and I was wondering if anyone in the know has thoughts on the above plan and if it looks on point for a fat loss program?

My 37th birthday if June and I want to be back to my best shape by then.

I wouldn't put much stock in those calorie burns.. that is excessively high for 10 mins of HIIT (even if it's real HIIT) and lifting. Fat loss is driven by a calorie deficit (regardless of carb level) and muscle retention is done by adequate protein and lifting (which you seem to be on track with). How was your PPL program designed? Did you make it up, or is it a structure program from an experienced lifter? I only ask due to many programs are largely unbalanced.

In terms of macros, your protein seems to be a bit high, but it's not necessarily bad. You can probably be in a good position if your protein ranges from 150 to 180gs, so I wouldn't stress things too much if you don't always hit 180. Your total calories look fairly reasonable.

quiney2k

To be honest protein isn’t proving to hard to hit I am having a shake with creatine mono straight after training and taking the rest of my protein through food so basically eating a lot of chicken, eggs and fish. Fats seem to be the toughest to hit for me. I need to find a good balancing food which will help me top this up.

My calorie burn is through a HRM so is accurate but I do work hard it is 20 mins in total of HIIT I do 10 mins start and 10 mins at the end of my workout. Based on my TDEE I should be running at a deficit of about 400 cals a day with exercise. So far my energy levels are good and I’m not seeing any loss in strength. My plan was from a PT and I have felt strength and size gains. (Been following the training for 6 weeks without the diet)

Hopefully it sounds like I might be on track so I’ll have to see my results and tweak accordingly. Prep seems to be key here and I’m planning meals ahead so I’m nailing the macros.

TeaBea

quiney2k wrote: »

To be honest protein isn’t proving to hard to hit I am having a shake with creatine mono straight after training and taking the rest of my protein through food so basically eating a lot of chicken, eggs and fish. Fats seem to be the toughest to hit for me. I need to find a good balancing food which will help me top this up.

My calorie burn is through a HRM so is accurate but I do work hard it is 20 mins in total of HIIT I do 10 mins start and 10 mins at the end of my workout. Based on my TDEE I should be running at a deficit of about 400 cals a day with exercise. So far my energy levels are good and I’m not seeing any loss in strength. My plan was from a PT and I have felt strength and size gains. (Been following the training for 6 weeks without the diet)

Hopefully it sounds like I might be on track so I’ll have to see my results and tweak accordingly. Prep seems to be key here and I’m planning meals ahead so I’m nailing the macros.

Heart rate monitors work best for (are designed for) steady state cardio.

http://www.myfitnesspal.com/blog/Azdak/view/the-real-facts-about-hrms-and-calories-what-you-need-to-know-before-purchasing-an-hrm-or-using-one-21472

jjpptt2

Weight loss is entirely based on a sustained calorie deficit... so make sure you're doing that. All the numbers you're working with are just estimates, so some trial and error is usually necessary. Evaluate things for a few weeks and make small adjustments as needed, then evaluate, adjust, rinse and repeat.

Fat loss is based on calorie deficit + proper training + reasonable macros. Your macros do sound pretty reasonable, but adherence is really the determining factor... and that's going to be largely personal. So as with my first point, try it for a few weeks, evaluate, adjust, rinse and repeat.

Big picture, I think you're probably off to a good start. Personally, the calorie burn from your workouts... I'd cut that in half, if not more. There are a few reasons behind this, which I'm happy to explain if you're interested... but I don't want to bog down the thread too much if no one cares.

erickirb

TeaBea wrote: »

quiney2k wrote: »

To be honest protein isn’t proving to hard to hit I am having a shake with creatine mono straight after training and taking the rest of my protein through food so basically eating a lot of chicken, eggs and fish. Fats seem to be the toughest to hit for me. I need to find a good balancing food which will help me top this up.

My calorie burn is through a HRM so is accurate but I do work hard it is 20 mins in total of HIIT I do 10 mins start and 10 mins at the end of my workout. Based on my TDEE I should be running at a deficit of about 400 cals a day with exercise. So far my energy levels are good and I’m not seeing any loss in strength. My plan was from a PT and I have felt strength and size gains. (Been following the training for 6 weeks without the diet)

Hopefully it sounds like I might be on track so I’ll have to see my results and tweak accordingly. Prep seems to be key here and I’m planning meals ahead so I’m nailing the macros.

Heart rate monitors work best for (are designed for) steady state cardio.

http://www.myfitnesspal.com/blog/Azdak/view/the-real-facts-about-hrms-and-calories-what-you-need-to-know-before-purchasing-an-hrm-or-using-one-21472

This^

most likely your calorie burn is really only 25-60% of what your HRM is stating. Your HR is elevated from HIIT and strength training for different physiological response than what it is for steady state cardio. As noted from the previous poster, HRM calories burned are assumed to be from steady state cardio and the embedded calculation that calculates that is basing it on that assumption.

If you wear your HRM during a scary movie, it would think you are burning more calories than sitting down, as you will have an elevated HR, but you will not be burning more than if you watched a blank screen.

In addition, HRMs don't calculate calories burned, they calculate HR, then a calculation estimates a burn based on assumptions V02 Max, Max HR, etc. The less of those variables you input into the HRM, the less reliable the estimate of cals burned, even for steady state cardio

Essentially if you think you have a 400 cal deficit, but are acutally burning 350 less cals than your HRM estimates, then your deficit is now only 50 cals