Forum Statistics

Threads
27,576
Posts
541,662
Members
28,556
Latest Member
Ethan7400
What's New?

Calorie And Macro Check

Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,400
1,255
I was wanting to get some advice on my current calories/macros and opinions on my new ones. My goal is to lean down and not lose too much muscle. Goal weight is 195 for right now.

Bodyweight: 202.2

Height: 5’11

Age: 31

Activities: weight lifting and martial arts

CURRENT Macros: 2,000 calories

175 protein and carbohydrates and fats I have just been filling in however. (IIFYM)

These are the new macros I was thinking of doing: 2,000 calories

195 protein

195 carbohydrate

50 fat
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,400
1,255
Photo from last Friday.
 

Attachments

  • 100464FF-0D34-4C66-959A-CCAE830CEC2A.jpeg
    100464FF-0D34-4C66-959A-CCAE830CEC2A.jpeg
    50 KB · Views: 284
ITAWOLF

ITAWOLF

VIP Member
Dec 9, 2010
1,283
675
so what ya got there is 2010 cals
i would drop carbs to 150
pro to 180
fat at 50

so about 1770-1800

in a week u should be able to drop 2+ lbs
depending on activity

u on anything??
 
macgyver

macgyver

TID Board Of Directors
Nov 24, 2011
1,996
1,672
Fat is low. Fat is an essential nutrient. About as low as you want to go is .4g/lb of BW. You could go lower for small periods of time, but long-term it is not a good idea.

I would not recommend a 2+lb drop per week without the help of some major anabolics. On you avg 500mg cycle, about as high as I would push it is a 750cal deficit daily. I dont know what your goals are, but to get to a lean state, you will be 30+lbs cutting.

Do you have a real concept of your TDEE? 2000 cal is pretty low to begin with. If you lift AND martial arts, I would guess your TDEE is 2800-3000-ish. But no way to tell unless you have really tracked for a while.

My suggestion since you have so much weight to lose, is start off at 2400 cal. 200 pro 80 fat 220 carbs. It will take 10-12 days to reach a new water balance, and then track weight. After 2-3 weeks, look at your loss per week and adjust for your desired deficit.
 
PillarofBalance

PillarofBalance

Strength Pimp
Feb 27, 2011
17,066
4,640
Why 2000 cals turbo?
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,400
1,255
so what ya got there is 2010 cals
i would drop carbs to 150
pro to 180
fat at 50

so about 1770-1800

in a week u should be able to drop 2+ lbs
depending on activity

u on anything??

I'm on trt.

Fat is low. Fat is an essential nutrient. About as low as you want to go is .4g/lb of BW. You could go lower for small periods of time, but long-term it is not a good idea.

I would not recommend a 2+lb drop per week without the help of some major anabolics. On you avg 500mg cycle, about as high as I would push it is a 750cal deficit daily. I dont know what your goals are, but to get to a lean state, you will be 30+lbs cutting.

Do you have a real concept of your TDEE? 2000 cal is pretty low to begin with. If you lift AND martial arts, I would guess your TDEE is 2800-3000-ish. But no way to tell unless you have really tracked for a while.

My suggestion since you have so much weight to lose, is start off at 2400 cal. 200 pro 80 fat 220 carbs. It will take 10-12 days to reach a new water balance, and then track weight. After 2-3 weeks, look at your loss per week and adjust for your desired deficit.

Going off of the IIFYM calculator my TDEE is about 2600 calories. With my current setup I've been losing about 1 pound a week. It kind of feels like the calories are too low.I think I'll try this.

Why 2000 cals turbo?
I was doing 2100 based off of the IIFYM calculator. But I lowered it to 2,000. What do you think is appropriate?

I kind of think my muscles are flat from not having enough carbohydrates, but I'm not sure.
 
Last edited:
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,400
1,255
I've been focused on powerlifting for so long, I forgot how hard bodybuilding is.
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,400
1,255
Also, to give a little more info. I started tracking everything about 8 weeks back. I started at 212, and my calories based off the calculator were 2500 a day. Then I got to 205 or around there and lowered them to 2100. Then lowered them to 2,000 a couple weeks later. Maybe I lowered them too much?
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,400
1,255
So I changed calories to 2100.

Macros to this:

185-195 protein

185-195 carbohydrate

70 fat


Today my macros were: 2,070 calories

200g protein

194g carbohydrate

52g fat


How does this look? Is 52g of fat too low?
 
ITAWOLF

ITAWOLF

VIP Member
Dec 9, 2010
1,283
675
that looks good or

600cals from fat would be good --aka 66-69g
800cal or 200g of pro
600cals or 150g of carbs
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,400
1,255
that looks good or

600cals from fat would be good --aka 66-69g
800cal or 200g of pro
600cals or 150g of carbs

I guess I'll just have to play around with it.
 
ITAWOLF

ITAWOLF

VIP Member
Dec 9, 2010
1,283
675
yep everyone is different
im a slow empty kind guy---takes for ever for food to travel lol
so i stay full longer

at 212lb and 6-8% i stay between 1800-2600 ed but keep carbs below 100
depends on travel etc

ive been 255 and pretty low bf but not single dig but i ate ALOT and hurt alot bc i cant carry that much on my feet or the govt issue crap on top of that
 
Who is viewing this thread?

There are currently 0 members watching this topic

Top