1st ever cutting Diet 60-20-20
DanielHarris88
Posts: 8
Hi Guys
1st ever Cutting diet and I'm after some guidance.
I've done a little research and have decided to go with a 60P-20C-20F.
I calculated my BMR at 1931.68
Using the Harris Benedict equation I calculated my daily calorie needs at 2318.
i have set my Net Calories Consumed* / Day at 1,800 to ensure weight loss.
I do an hour weight training 4 times a week with an extra 20-30 minutes steady cardio afterwards (1hr 20 mins in total).
An active rest day swim or skills and a bootcamp once a week at my local gym.
Please see below recommendations
107g Carbs 47g Fat 321g Protein.
I was under the impression I needed 1g of protein per lb of bodyweight so at 180lbs I would need 180g of protein.
A little confused with the recommended percentages.
Please advise.
1st ever Cutting diet and I'm after some guidance.
I've done a little research and have decided to go with a 60P-20C-20F.
I calculated my BMR at 1931.68
Using the Harris Benedict equation I calculated my daily calorie needs at 2318.
i have set my Net Calories Consumed* / Day at 1,800 to ensure weight loss.
I do an hour weight training 4 times a week with an extra 20-30 minutes steady cardio afterwards (1hr 20 mins in total).
An active rest day swim or skills and a bootcamp once a week at my local gym.
Please see below recommendations
107g Carbs 47g Fat 321g Protein.
I was under the impression I needed 1g of protein per lb of bodyweight so at 180lbs I would need 180g of protein.
A little confused with the recommended percentages.
Please advise.
0
Replies
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I'm using 45/35/20 and I use 1800 cal/day right now also. It got me right in there with the correct protein amount. Just change around your %'s until you end up with the correct grams of protein a day.
And it should be 0.8/1.0 - 1.2 g of protein per lb of LEAN body mass.0 -
I'm really trying to cut thought...
Wouldn't increasing the cards and or fats slow this down?0 -
See here for a starting point.
I'd not even consider your original macros. Don't even attempt it.
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets0 -
Agreed 100%See here for a starting point.
I'd not even consider your original macros. Don't even attempt it.
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
What research lead you to the conclusion that 60% protein was preferred or feasible for that matter, Ive never, ever seen that recommendation, and for good reason.0 -
Agreed 100%See here for a starting point.
I'd not even consider your original macros. Don't even attempt it.
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
What research lead you to the conclusion that 60% protein was preferred or feasible for that matter, Ive never, ever seen that recommendation, and for good reason.
I think he was confused and thought he needed 1g of protein per pound of his weight instead of his LBM... and set his macros around that.0 -
60% protein is going to be really hard. It was my understanding that 40 carb/30 protein/30 fat was considered a well-balanced diet. I struggle just to get to 30% protein some days.0
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Hope you have a costco membership for all that protein intake!0
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I assumed 60 was carbs.
Anyway, I'd still not go with that ratio.0 -
He said he weight 180. 320g's is a lot......lol, even I probably couldn't get there.
Agreed 100%See here for a starting point.
I'd not even consider your original macros. Don't even attempt it.
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
What research lead you to the conclusion that 60% protein was preferred or feasible for that matter, Ive never, ever seen that recommendation, and for good reason.
I think he was confused and thought he needed 1g of protein per pound of his weight instead of his LBM... and set his macros around that.0 -
Hi Guys
1st ever Cutting diet and I'm after some guidance.
I've done a little research and have decided to go with a 60P-20C-20F.
I calculated my BMR at 1931.68
Using the Harris Benedict equation I calculated my daily calorie needs at 2318.
i have set my Net Calories Consumed* / Day at 1,800 to ensure weight loss.
I do an hour weight training 4 times a week with an extra 20-30 minutes steady cardio afterwards (1hr 20 mins in total).
An active rest day swim or skills and a bootcamp once a week at my local gym.
Please see below recommendations
107g Carbs 47g Fat 321g Protein.
I was under the impression I needed 1g of protein per lb of bodyweight so at 180lbs I would need 180g of protein.
A little confused with the recommended percentages.
Please advise.
Listen to SideSteel.0 -
That macro ratio and the calories you've decided upon seem pretty extreme, did you pick up that ratio from a bodybuilding site? It sounds like something a person who wants to go on stage in 12 weeks would eat, if you are just starting to lose weight personally I'd start on 2000 calories and a 40/30/30 or even 50/25/25 ratio ( the actual ratios are not really that important other than trying to keep protein high, at least until you put one macro below 20, then the ratio starts to be more significant imo).
What is your goal op, are you trying to compete in bodybuilding, are you just starting to lose weight, are you trying to lose weight as quickly as possible for the summer?0 -
Hi Guys,
I've been on the paleo diet for over 18 month, i've trained CrossFit at my local box twice a week and done cardio/weight training a further 4 times a week and just haven't managed to get down to a '6 pack weight'
I'd like to get my body fat down to under 10%.0 -
Oh, paleo and CrossFit.
What have the people that advise you to do paleo and CrossFit recommended?0 -
phatguerilla - If I set this at 1800 calories with a 20C/50P/30F ratio it gives me 90g/225g/60g.
Does that sound right?
Apologies If I'm a little slow.
IronSmasher - Unfortunately I no longer CrossFit.0 -
I'd like to get my body fat down to under 10%.
What is your body fat percentage now?0 -
phatguerilla - If I set this at 1800 calories with a 20C/50P/30F ratio it gives me 90g/225g/60g.
Does that sound right?
Apologies If I'm a little slow.
IronSmasher - Unfortunately I no longer CrossFit.
That sounds fine in theory the main thing is whether that is a ratio you can stick to? Simplest thing is to try it for a week or two and see how it goes and adjust from there.0 -
rtalencar85 - 15%0
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phatguerilla - If I set this at 1800 calories with a 20C/50P/30F ratio it gives me 90g/225g/60g.
Does that sound right?
Apologies If I'm a little slow.
IronSmasher - Unfortunately I no longer CrossFit.
Read the thread I posted.0 -
SideSteel - Apologies, I'm finding it all a little confusing.0
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SideSteel - Apologies, I'm finding it all a little confusing.
No need to apologize. If you read it and there are specific parts you have a question on you can post it here or in that thread and people will help you so that you do understand it.0 -
Ok so I have my BMR at 1931.68 and my daily calorie needs at 2318.
I weigh 82.4 kg which is 180lbs With 15% BF that leaves me consuming 153g of protein, 53g of fat and 180g of carbs.
35P/40C/25F with net calories set at 1800.
From my understanding this is far too much carbs and too little protein considering I am trying to drop weight whilst weight training?
I have no idea how many calories I burn Training...
I really appreciate the input!0 -
0
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Ok so I have my BMR at 1931.68 and my daily calorie needs at 2318.
I weigh 82.4 kg which is 180lbs With 15% BF that leaves me consuming 153g of protein, 53g of fat and 180g of carbs.
35P/40C/25F with net calories set at 1800.
From my understanding this is far too much carbs and too little protein considering I am trying to drop weight whilst weight training?
I have no idea how many calories I burn Training...
I really appreciate the input!
If your BMR is 1931, why would you only eat 1800? If you are 15% BF and 180lbs you don't have much weight to lose, you should target .5lbs a week weight loss, not 2lbs. 2lbs is going to burn more than just fat, so you'll end up losing weight but your BF% will stay around the same.0 -
Ok so I have my BMR at 1931.68 and my daily calorie needs at 2318.
I weigh 82.4 kg which is 180lbs With 15% BF that leaves me consuming 153g of protein, 53g of fat and 180g of carbs.
35P/40C/25F with net calories set at 1800.
From my understanding this is far too much carbs and too little protein considering I am trying to drop weight whilst weight training?
I have no idea how many calories I burn Training...
I really appreciate the input!
Those macros look about right to me. I am about your size (178 @ ~10%BF) and I worry about hitting my caloric goal first, hitting my minimum protein goal second, then hitting my fat goal third. Once I do that, if I have calories left over I eat whatever I want.
What have you read that makes you think you don't need carbs or fat? Or that it will slow your progress? You need the protein and fat for the building blocks and the carbs for the energy (and because they are SOOO good!)
Aside from some special cases, everything I have read concludes that anything above about 1.2 g protein/ lb LBM is essentially wasting protein.0 -
GauchoMark -Would 1800 calories be too low for me then?
danimalkeys - Once I have x by 1.2 it gives me calories needed around 2300
i assumed to get ripped I'd just remove 500 calories...0 -
here for information0
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That macro ratio and the calories you've decided upon seem pretty extreme, did you pick up that ratio from a bodybuilding site? It sounds like something a person who wants to go on stage in 12 weeks would eat, if you are just starting to lose weight personally I'd start on 2000 calories and a 40/30/30 or even 50/25/25 ratio ( the actual ratios are not really that important other than trying to keep protein high, at least until you put one macro below 20, then the ratio starts to be more significant imo).
What is your goal op, are you trying to compete in bodybuilding, are you just starting to lose weight, are you trying to lose weight as quickly as possible for the summer?
I'm a competitor, and my diet isn't this extreme. My male counterparts don't eat like this either.0 -
GauchoMark -Would 1800 calories be too low for me then?
danimalkeys - Once I have x by 1.2 it gives me calories needed around 2300
i assumed to get ripped I'd just remove 500 calories...
I maintain at about 2300 calories BEFORE exercise (just normal daily activity). Given your stats I wouldn't go with a 500 calorie deficit. I'd maybe go with a 200-250 calorie deficit.
What is your goal? Are you trying to recomp or just lose fat? If you are just trying to lose fat, the 200-250 calorie deficit is the way to go. If you are wanting to recomp, eat at or a little (100 calories or so) above maintenance and lift weights.
FWIW, for my body right now, I'd never limit myself to 1800 calories for any length of time - you'll lose weight quick and about 25-30% will be muscle.0
http://www.youtube.com/watch?v=uYHAR8Xzsyo
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