My cutting diet

[swolemc]

can you guys check these numbers and tell me what you think..

im 5'10 190 pounds @ 22% ..

im eating at 1892/310/32/51 thats cals/protien/fat/carbs

do i need to up anything or bring anything down in your opinions? get back at me.

 

[3J]

i have your bmr at 1825... so your tdee should be around 2800 calories..

that is a weird split you got going there buddy... i dont think u need that much protien, and your gonna need to up the fats if your carbs are that low...

do you wanna go keto??

are you working out?? if so whats your reg?? any cardio?? how long?? what intesity??

 

[swolemc]

well im kinda doing my own thing i guess but i dont want to do anything "wrong" either.. im training every other day right now pretty much like i usually do but added a few supersets and new lifts.. and cardio 4x a week for 40 minutes medium intesity (riding a bike).

my diet basically right now is like a half assed keto.. it gets the weight off but i dont want to lose any muscle.. if i drop the carbs and do a keto diet for like 2 weeks do you think id lose mass?.. last night i checked the scale and im actually at 26% bodyfat.. so that shit needs to come off pronto

 

[3J]

keto is a great way to hold on to muscle mass and lose body fat... it's sparing in catabolism..

i would say 350g protien, trace carbs from veggies, and 155g fats should do the trick.. you need to make those fats efas...

u think u can build a diet around those macros??

if you need to look up efas, u can look at my free diet advice thread.. there are some there.. u can ask me about other ones also..

 

[swolemc]

fat

155 g of fat?? isnt that overshooting a little? im taking cla and gla 5 mg each and fish oil so that adds to my efa's and also i eat organic pb before bed.

my carbs come from brocooli and organic potatoes.. i know i probably shouldnt eat the potatoes but i need some starch or ill go crazy.. anyway why so much fat?

 

[3J]

the philosophy is that if you drop nutrients from macro, it has to be compinsated by another...

think about an adkins diet... keto is the same thing.. they say eat fats.. good fats... people think efas are bad for you...

iv ran a keto diet at 180-200g of fats and 350g of protien.. and lost weight...

 

[dialtone]

keto would be good for you and at 22% 155g fat is pretty spot on, but they should be from the right sources as 3j said.

 

[swolemc]

ok i appreciate the input. but i found that i am 26% bit 22% so would i still need 155 grams fats or more or less. also are my calories ok or should i eat a bit more.. say 2200?

 

[swolemc]

bit = not ****

 

[3J]

ok i appreciate the input. but i found that i am 26% bit 22% so would i still need 155 grams fats or more or less. also are my calories ok or should i eat a bit more.. say 2200?

how are you getting it measured??

 

[swolemc]

scale in my bathroom.. i know it might not be accurate but i just use it to track progress.. i have accumulated a bit of a belly so i can understand it going up all men in my family hvae a gut.. im gonna shred mine up tho

 

[swolemc]

also.. what would happen if i didnt eat all those efa's and lets say maybe half of that?

 

[3J]

also.. what would happen if i didnt eat all those efa's and lets say maybe half of that?

your body will begin to starve itself.. go catabolic... at that point you'd lose 60% muscle 40% fat..

we're trying to get you to the point where your losing 75% fat 25% muscle....

with your new bf estimate.. i'd drop to about 135g fats...


trust the numbers my friend..

now here comes the issue.. can you run keto or do you wanna do a low carb (150g) approach?

 

[3J]

also, try to remember that we're trying to establish a starting point... we will microcalibrate as the weeks go on and your body reacts...

 

[swolemc]

ok well im going to try your suggestion for keto for 2 weeks and see how it goes.. im gonna have to find new ways of getting efa's tho and 4 tbsp of pb instead of 2. about how many grams of carbs are we talking under 10? and every few days should i do a high carb day or what? im amped!

 

[3J]

pbs a bit of a bad source.. soo nothing more then 3 spoons imo...

think olive oil.. almond butter... avocado... cashews... almonds...

cook the crap outta evderything you make with olive oil... it works...

your ONLY carb source should come from veggies... peroid... so i dont care how many carbs your having as long as it''s green and leafy...

 

[swolemc]

i thought heating olive oil destroys the efa's in it? and dont almonds and cashews have carbs in them??

a teaspoon of olive oil or flaxsee woth each meal will prolly bring me up to about 2500-2600 calories 135g fat 350 g protien and if i stop eating oatmeal and eggwhites for breakfast and just do like 4 eggwhites and a shake and a smaller portion of oatmeal ill be at like 20 g carbs for the day hows that?

btw i appreciate your helping me i checked some of your other posts and looks like you know what your talking about.

 

[3J]

i thought heating olive oil destroys the efa's in it? and dont almonds and cashews have carbs in them??

a teaspoon of olive oil or flaxsee woth each meal will prolly bring me up to about 2500-2600 calories 135g fat 350 g protien and if i stop eating oatmeal and eggwhites for breakfast and just do like 4 eggwhites and a shake and a smaller portion of oatmeal ill be at like 20 g carbs for the day hows that?

btw i appreciate your helping me i checked some of your other posts and looks like you know what your talking about.

myth.. if you were to reuse the olive oil over and over again.. it would become partially hydrogenated... that means trans fats..

as for those egg whites.. u can make them whole eggs.. eggs are packed with good fats...


that sounds good... keep me posted..

 

[dialtone]

almond butter is a much better choice. i think you will be surprised how well this diet will work you. it may suck at first, but your body adapts and it just becomes routine while the weight just falls off.

 

[3J]

almond butter is a much better choice. i think you will be surprised how well this diet will work you. it may suck at first, but your body adapts and it just becomes routine while the weight just falls off.

yea, personally i hate keto cuz i love carbs.. but it's been proven over and over again to be a great way to lose weight while holding on to muscle..

almond butter is amazingly good for you..