Macronutrients

dysonjc
dysonjc Posts: 5
in Food and Nutrition
I am currently trying a 45-45-10 for my Macros also I'm doing Intermittent Fasting 16hr fast 8hr feed. My goal is to lose body fat i'm taking in 2000 to 2200 cal's a day. I do a 3 day split an also do 30 to 45 min of cardio a day 7 days a week. I am finding it hard to get in enough protein in that eating window. Just wondering what others are doing for there Macro's ????? Also should I be taking in more Fat maybe 40-40-20 please comment !!!!!!! Thanks

Replies

  • wackyfunster
    wackyfunster Posts: 944 Member
    I like the LG style cycling... you need fat (especially saturated fats) to support testosterone production, so cycling high carb/low fat/caloric surplus and low carb/high fat/caloric deficit is pretty efficient.

    I use:
    Workout: <35g fat, ~1g/lb LBM protein, remainder carbs (usually 400-500g for me)
    Rest: 55-70g carbs (less than 50 will result in muscle loss, as the body needs to produce glucose from muscle tissue for your brain), ~1.5g/lb LBM+ protein (need more protein at a caloric deficit), remainder fat (usually 40-80g, depending on deficit)

    Depending on how much body fat you have, you are probably safe going down to ~1400 or so on rest days (max completely safe deficit without muscle loss = 23 cals/lb. body fat), then eating 2400-2500ish on workout days to give you at least a slight surplus.

    If you set your calorie targets properly, you should be able to lose a lot of body fat very quickly while maintaining/gaining muscle this way. ~1% body fat/week is typical until around 12%, at which point it slows down a bit.

    Edit: grammars

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