Getting leaner

JHayward91
JHayward91 Posts: 2 Member
edited December 2024 in Health and Weight Loss
Heyy everyone, i'm looking get a bit leaner in the next few months as summer is around the corner. This will be the first time i'll be doing it and just wondered if you some advice and whether or not what im doing is along the right tracks.

Currently 5ft 9 and weighing in at 66kg. My bf is around 14%. I have a desk job, but i'm very active outside of work. I aim to go to the gym anywhere from 3-5 times a week to do weight training, whilst playing football a couple times a week.

I worked out that my rough daily calories to maintain are around 1,728....this is broken down as 35/30/35 split - P151g, C130g, F67g.... Does this sound right and if im looking to get a bit leaner and see those abs do i take my calories a bit lower to make a deficit..or by being in the gym and playing all this sport already put me in a deficit? My training is on point and I'm hitting my targets by tracking what I'm eating.

Any tips or pointers would be useful.. Apologies if what i have written is a load of bull....cheers

Replies

  • meganmoore112
    meganmoore112 Posts: 174 Member
    Heavy lifting and calorie deficit will do it! I think that macro split looks good.
  • terbusha
    terbusha Posts: 1,483 Member
    Hi! It looks like you're off to a good start. Hitting the weights and doing interval exercises like football is great! I would suggest that you increase your calorie level though. ~1700 cal/day is not enough for guys. You need to fuel your body if you want it to perform as you want. I would bump to 2000 cal/day and hold that for 3 weeks. Track weight and body measurements. The good news is that you really don't need to lose weight, so if you train hard and eat to maintain weight, you'll get leaner over time as you build muscle :smile:
  • sparkyy192
    sparkyy192 Posts: 1 Member
    edited April 2016
    I cut on 1700 calories, I'm a guy 5'7 and 150lb around 10% bf. Down from 164, losing about a pound a week. My strength has remained the same, some lifts have gone up. So 1700 is def not too little for guys. You are two inches taller than me, and only 145 lb. That means you don't have much muscle under your fat. Your TDEE is not that high, so 1750 to maintain sounds do-able but maybe a little too low. I think you're overestimating your activity levels. It all depends on your TDEE though. The calories you consume where you don't gain or lose a single pound. Then go 300-500 calories under that to lose fat, while lifting and keeping protein at .8g / pound of body WEIGHT. Your macro split looks good to me.

    try this calculator:

    http://www.iifym.com/iifym-calculator/
  • JHayward91
    JHayward91 Posts: 2 Member
    Cheers for all your help! Turns out that my TDEE is around 2281. So my previous number was already at a 15-20% deficit. So calories were in the right kind of ball park.

    Working off the IIFYM calculator at 0.8g per body weight for protein, it recons of only consuming 116g of protein daily, i feel that thats quite low.. What do you recon?!

    When leaning/cutting is it down to personal preference to either having higher carbs/lower fat or higher fat/lower carbs when cutting?

    I've started to incorporate and make my gym sessions revolve around the main compound movements, so hopefully that will also help aid fat loss.
This discussion has been closed.

Categories