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    Discussion in 'Diet & Nutrition' started by Korporalegq, Mar 7, 2012.

    1. Korporalegq

      Korporalegq Well-Known Member

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      So recently I used the Katch-McArdle Formula to find what my cutting calories would be and this is what I found out. I'm 158 13% BF

      BMR = 1716 x 1.5 = 2575 Maintenance

      To cut I need to multiply by .20 = 515 then 2575 - 515 = 2060 which is for cutting

      so does this sound right to you guys

      172g Protein
      165g Carbs
      70g Fats

      for a total of 1978 Calories which is a little lower then cutting but I think this would work

      it just sound like to much fats and carbs to me i mean right now i'm eating 167 p / 160c / 62 f

      If I do this for the next 8 weeks how much body fat do you think I would be ?
       
    2. crormaSoila18

      crormaSoila18 Well-Known Member

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      Macro Help

      Have you ever bulked before? I think you should be bulking at that weight.
       
    3. Raleoxilevz

      Raleoxilevz Well-Known Member

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      Macro Help

      Fats are actually too low and should be ~80g. Also, i wouldn't go below 2060 because it will not be beneficial and you will lose more muscle mass.
       
    4. herunder88

      herunder88 Well-Known Member

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      Macro Help

      No never Bulked before I am waiting to get to 10% then I want to go to maintenance for a few weeks then start a bulk for 12 weeks.
       
    5. Korporalegq

      Korporalegq Well-Known Member

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      Macro Help

      80g sounds really high to me I mean that a lot of fat I'd rather go below 2060 because the actual number could be off and going to 2060 might actually hurt me more then help me.
       
    6. defelqy

      defelqy Well-Known Member

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      Macro Help

      How could it hurt you? Your surely not gonna gain weight on 2k cals. How tall are you? I really wouldn't advise a cut at your current weight. Considering you've never bulked, you could add some quality mass in a timely manner and possibly improve your bf%.
       
    7. defelqy

      defelqy Well-Known Member

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      Macro Help

      You should be taking in a minimum of .45-.5g of fat per pound. 80g is at the minimum of what you should be taking in.
      And 20% of a deficit is at the upper end of weight loss, you'll lose alot of muscle. I'd recommend trying 10-15% at your size. Going Below 2060 might actually hurt you more than help you.
       
    8. tausch

      tausch Well-Known Member

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      Macro Help

      so what do you recommend my macro split should be ?
       
    9. alomjabpd

      alomjabpd Well-Known Member

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      Macro Help

      At least 80g Fat.
      At least 170g Protein.
      Fill the remaining calories with a mix of carbs, fats & proteins based on your personal preferance.
      Eg:
      85g Fat
      180g Protein
      165g Carbs.
      Thats about 2160cal.
       
    10. alomjabpd

      alomjabpd Well-Known Member

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      Macro Help

      That sounds ok to me more so the only reason I can't do that is money I mean food is expensive just like everything else now a days but I'll try this

      175 Protein
      165 Carbs
      75 Fats

      for a total of 2035 calories

      this sound alright?
       
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