Macros Intermittent Fasting

thomas91310
thomas91310 Posts: 7
in Food and Nutrition
Hi everybody,

I've been doing intermittent fasting for now 2 weeks and I was wondering about my MACROS !
I followed the instructions that I found on leangains guide website. That is to say I keep my carbs low on rest day and I eat more carbs on training day. (Inverse for fats)
I calculated my macros thanks to this website : http://rippedbody.jp/2011/10/23/how-to-calculate-leangains-macros/
I chose to do a cut because I want to lose fat. I'm 23, I'm 5'10 height and I weight 168lbs.

The amount of calories that I need neither to gain nor to lose weight is 2503 calories (TDEE).
So the cut program tells that :
TRAINING DAY : 2753 calories (+10% of my TDEE)
REST DAY : 1627calories (-30/-35% less than TDEE)
So, according to this website my macros are as follow :

TRAINING DAY
2753 calories
-PROTEIN : 164g
-FAT : 53g (suggested between 40-65)
So now when I calculate what I need from carbs, it turns out that the amount of carbs is very high.
-> Calories from CARBS = 2753 - ( 164*4 + 53*9 ) = 1620 calories
Grams of CARBS = 1620/4 = 405g

So after these little maths, I was wondering if it's not TOO MUCH CARBS ?? I know that we have to cycle carbs if we want to lose fat. But I always try to keep my carbs under 200g/day even on training day. (So I never reach this 2753 calories on training day)
What do you think about that ??
Do I need to eat more carbs on training day or I just keep it like that (under 200g/carbs a day?)

Just a last comment : on training day, I do one of Michael Chang's workout for fast weight loss. I don't lift weights. A lot of body workout (push-ups, inverse crunches, blurpees, jumps)

I would appreciate a precise answer,
Thank you in advance,

Thomas

Replies

  • ggilbert95
    ggilbert95 Posts: 33 Member
    I am also curious about macros and whether or not I would have to double my macros on non-fasting days or not. I haven't been thinking much about my calories, and I realized I actually eat less when I don't pay much attention to it. Though, today was a binge for me, on days I binge I eat almost 3,000. On days that I don't binge I usually eat under 2000. I haven't been doing intermittent fasting lately, I did do a while back. I will try again tomorrow if my will power doesn't break. I have actually been finding myself not motivated to eat, and burdened by the task, not saying I want to be anorexic, just feel overworked trying to maintain myself. I will try to see if my mom will get me some soylent or preferably a similar however rawfood version called Ambro
  • AJ_G
    AJ_G Posts: 4,158 Member
    You don't need to have different macros on different days, just keep everything the same. You also don't need more calories on training days and less calories on rest days. Your muscles rebuild during rest days so you need just as many calories on those days too. You absolutely do not need to cycle carbs if you want to lose fat, where did you get that notion from? You mentioned that you're not lifting weights, why is that? Weight lifting is extremely important during weight loss to prevent muscle loss.
  • thomas91310
    thomas91310 Posts: 7
    I took these information from the Leangains guide which is one of the best technique for losing fat I think.
    http://www.leangains.com/2010/04/leangains-guide.html?m=1
    And the other website from where I calculated my macros is this one :
    http://rippedbody.jp/2011/10/23/how-to-calculate-leangains-macros/

    I don't lift weights because I'm not supposed to lose muscle while I'm on this diet. And I don't want to gain some ...
    Just want to be shredded !

    Thank you for your help,

    Thomas
  • AJ_G
    AJ_G Posts: 4,158 Member
    I took these information from the Leangains guide which is one of the best technique for losing fat I think.
    http://www.leangains.com/2010/04/leangains-guide.html?m=1
    And the other website from where I calculated my macros is this one :
    http://rippedbody.jp/2011/10/23/how-to-calculate-leangains-macros/

    I don't lift weights because I'm not supposed to lose muscle while I'm on this diet. And I don't want to gain some ...
    Just want to be shredded !

    Thank you for your help,

    Thomas

    If you do not lift weights, you will absolutely lose muscle on any diet that involves a calorie deficit and weight loss, that's a scientific fact. As far as gaining muscle, unless you're morbidly obese, it's impossible to gain muscle mass while you're losing weight. Leangains is a technique for fat loss but at the end of the day a calorie deficit will always lead to fat loss, whether you eat in a feeding window and you fast, or otherwise. Intermittent fasting can be helpful to curb hunger cravings, but as far as it being superior for fat loss if the calorie deficit is the same, it's not superior. Not sure why I'm taking the time to write this though, seems like you already have your mind made up, so good luck
  • thomas91310
    thomas91310 Posts: 7
    Haha,

    No thank you very much for your help, I want to learn new things ;)
    I got you, what about those carbs on t-day ?
    What would you suggest ? Do I have to keep it low ?
    I weight 168lbs, I'm 5'10" tall and I'm 23.
    What about proteins intake/day ?

    Thank you in advance,

    Thomas
  • AJ_G
    AJ_G Posts: 4,158 Member
    Haha,

    No thank you very much for your help, I want to learn new things ;)
    I got you, what about those carbs on t-day ?
    What would you suggest ? Do I have to keep it low ?
    I weight 168lbs, I'm 5'10" tall and I'm 23.
    What about proteins intake/day ?

    Thank you in advance,

    Thomas

    You don't have to keep carbs low. Like I said you can keep calorie intake the same every day, and also you can keep macro goals the same every day. For fat, 68g would be a good goal to shoot for (0.4g per lb of body weight). There's also no reason to keep fat intake low, dietary fat is very important for your health. It's responsible for hormone production, nutrient absorption, brain and organ function, as well as skin and hair health. For you're weight, 138g of protein is plenty. If you want to know why, this is a good read: http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/

    You can fill the rest of your calories with carbs and you're good to go. Here's another good source for information that has citations to over 100 scientific studies to back it up: http://evidencemag.com/why-calories-count/
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    you should gain weight.
  • thomas91310
    thomas91310 Posts: 7
    Thank you very very much !
    I appreciated it !
  • AJ_G
    AJ_G Posts: 4,158 Member
    you should gain weight.

    Yea he's right, you really should be gaining weight and putting on muscle. If you cut right now, you're not going to have much muscle underneath to show off based on your stats you have given.
  • thomas91310
    thomas91310 Posts: 7
    You don't have to keep carbs low. Like I said you can keep calorie intake the same every day, and also you can keep macro goals the same every day. For fat, 68g would be a good goal to shoot for (0.4g per lb of body weight). There's also no reason to keep fat intake low, dietary fat is very important for your health. It's responsible for hormone production, nutrient absorption, brain and organ function, as well as skin and hair health. For you're weight, 138g of protein is plenty. If you want to know why, this is a good read: http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/

    You can fill the rest of your calories with carbs and you're good to go. Here's another good source for information that has citations to over 100 scientific studies to back it up: http://evidencemag.com/why-calories-count/

    And I have a last question, what would you suggest as my calorie intake per day?
    As I said my TDEE is 2503 calories/day (that means I don't gain/lose weight if I eat this amount of calories each day)
    I want to lose fat and want to be shredded.
    What deficit is reasonable to lose my stubborn belly fat (I have almost nothing but I want to get rid of it)?
    I'm now eating something like 1600cals/day

    Is it too low?

    Thank you in advance for your answer,
    Thank you for your help,

    Thomas
  • thomas91310
    thomas91310 Posts: 7
    you should gain weight.

    Yea he's right, you really should be gaining weight and putting on muscle. If you cut right now, you're not going to have much muscle underneath to show off based on your stats you have given.

    I have almost 8 packs abs. I like my chest like that. In this case, will it be very clever to gain some weight to cut it after ?
    I just want this little amount of belly fat on my lower abs to get away.

    Thank you in advance,
    Thomas
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    I'd try zumba

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