what do you think?

[johnny123]

im 5 '10 173 lbs ~12% BF, id like to get down to a reasonable 9-10% BF, but not lose too much muscle in the process. heres my current breakdown.

240-260g of pro
170-180f of carbs
60-70g of fat (mostly unsaturated, 90%)

3x a week lifting 1 muscle group per week
2-3 days a week (25 min HIIT)

1 cheat day a week

is this a feasable breakdown to lose 2-3% more BF?

 

[diamonddiceclay]

CARBS MUST BE KEPT BELOW 20G A DAY OR YOU CANNOT DROP FAT

 

[johnny123]

ive dropped alot of fat without going anywhere near 20g's of carbs. i have no interest into going into ketosis, maybe if i want to get a real low BF, but 9-10% hell no.

 

[Mr.X]

Dear Jonny 123,

173 x 12= 2100 cal ...your daily BMR

I have calculated your daily calorie intake to roughly be about 2200-2400. Now, this calorie intake does not have a deficit. In turn, if you want to lose fat. You need to have at least a 10% calorie deficit. So, if your BMR is 2100, then a 10% deficit would equal to 1900cal daily. To reach a desired calorie deficit, I would recommend you cut out some carbs.

Mr.X

 

[LSUMuscle]

You definitely want to cut the carbs. I don't think that you have to go less than 20, but try to cut back a bit. Maybe you could go 2-3 days around 50-100g carbs, 1 day less than 20g carbs, a cheat day, a day less than 20, then start over again. Keep your protein to at least 1.5x bodyweight, maybe 2x on low carb days. Also, lower the fat a bit when your carbs are above 75.

 

[johnny123]

thanks mr X and LSU! my carbs were about 240-270 before, but ill cut them back a bit and see how that goes thanks!

 

[HumanShell]

CARBS MUST BE KEPT BELOW 20G A DAY OR YOU CANNOT DROP FAT

Don't spout baby babble bullshit when you have no idea what you're talking about.

 

[johnny iron]

Drop the cheat day, the fat will follow.

 

[cozmokramer]

ketosis or not... this is still too many carbs... listen to MR X

 

[Hoffmeister]

johnny123:

All just my opinion...

The only way to know if the amount of calories is right for YOU is to track your weight and bodyfat. The BWx12 is just a very simplified estimate. Another estimate from here:

http://www.trygve.com/mfw_faq.html#eattoloseweight

gives about 2850 as your maintenance calories, which would put your current listed amount of 2200-2400 in about the right spot. But again, these are just very loose estimates, meant to give a starting point.

I would agree that, if you need to drop calories further, take them from the carbs. But there's no way of saying these are "too many carbs", especially if they are from basically good sources.

Oh, and definitely do NOT drop the cheat/refeed day.