Thread: weird cutting macros...help?

personally I go by 1.5 grams of protein per lb of LBM not total bodyweight..

25% fat definitely seems kinda high. Most recommend 15-20%

I'd drop the fat 5% and add more protein.

actually 20% is the bare minimum for fat intake (contest prep excluded) so 25% fat is not high at all. anything of 35% would be considered high especially since isocaloric diets are very poplular and successfull at 33% fats...

thanks. the way he has it i'm getting about 1.3 grams of protein per pound of lbm.

do you think i should go with it for a few weeks LAM? if i raise the protein i'll have to lower the fat or carbs b/c i don't want to go any higher with my calories. they're at the "upper" range for me in terms of cutting (which I like - but i don't want to go higher)

here's a sample (if the specifics help any)

Meal 1
3/4 c oats
4 egg whites
1 egg
2.5 tsp peanut butter
1/2 grapefruit
2 fish oil

Meal 2
3 oz tuna
11 olives
broccoli 1.5 cup
5 oz yam

Meal 3
1.5 scoops protein powder
1/2 Tbs flax
2 fish oil

Meal 4
3 oz chicken
1 cup broccoli
2 oz avocado
5 oz yam

Meal 5
4 oz ground sirloin
asparagus
1/2 med grapefruit
2 fish oil

Meal 6
1 scoop protein

CALORIES 1808
Protein 154 g
Carbs 184 g
Fat 51 g

what are your current macros ?

i've been all over the place. most recently 55/30/15.

plan looks solid to me. Although I dont think that you should cut back on the fats at all. 25% isnt high at all but actaully a healthy level as long as the majority are coming from EFA sources, which in your case they are.

Protein is at a good level. I agree you should stick with 1.5g/LBM.. which you are very close too, if you wanted to slightly raise the protein, perhaps on your off day decrease the carbs by 10g and up the protein a little.

One thing that I would switch- is having some EFAs in your last meal with that protein shake. And remove the fats from the post workout meal(as I see there are some with every carb meal).

I say give it a real feel for a few weeks and see how YOU respond to it.

Originally Posted by atherjen

plan looks solid to me. Although I dont think that you should cut back on the fats at all. 25% isnt high at all but actaully a healthy level as long as the majority are coming from EFA sources, which in your case they are.

Protein is at a good level. I agree you should stick with 1.5g/LBM.. which you are very close too, if you wanted to slightly raise the protein, perhaps on your off day decrease the carbs by 10g and up the protein a little.

One thing that I would switch- is having some EFAs in your last meal with that protein shake. And remove the fats from the post workout meal(as I see there are some with every carb meal).

I say give it a real feel for a few weeks and see how YOU respond to it.

ditto...

thank you so much. i really did want to follow it but i was worried. i have confidence now to at least give it a go for a few weeks, see how i do and discuss any changes with him then (if i need to make any)

as for efas in my last meal...would yanking the 2 fish oil caps from meal 5 and putting them in meal 6 make a difference?

good Ill be interested to see how you do, make sure that you keep us updated with it weekly (in your journal)

hmmm not very much, thats only 2g fat. which is your post workout meal?

Originally Posted by LAM

actually 20% is the bare minimum for fat intake (contest prep excluded) so 25% fat is not high at all. anything of 35% would be considered high especially since isocaloric diets are very poplular and successfull at 33% fats...

You folks here know a lot more than I do about these things, but as an example, the BFFM book has an example meal plan for women in the appendix that has 3 phases.

Phase 1: 14.5% fat
Phase 2: 20.0% fat
Phase 3: 24.0% fat

Any thoughts?

I also heard .3-.4gF per bodyweight as recommendation. How would that fit with this plan, nikegurl?

I think what you have is going to work just fine. I wouldn't go messin with things. This plan was designed for you as is. Try it for a few weeks and if you are not getting the results you want then go see the nutritionist again

Originally Posted by carbchick

I also heard .3-.4gF per bodyweight as recommendation. How would that fit with this plan, nikegurl?

that matches up. he has me at about .34 g fat per lb bodyweight on training days. thing is i've successfully cut on a lot lower fat AND on a lot higher fat. i'm still trying to find the best way for me - but a lot of ways work.

i'm going to stick with the plan as is for at least 2 weeks and we'll see how it goes from there (whether changes need to be made)

so far i like it and that's half the battle (sticking with it!)

thanks everyone

Originally Posted by atherjen

plan looks solid to me. Although I dont think that you should cut back on the fats at all. 25% isnt high at all but actaully a healthy level as long as the majority are coming from EFA sources, which in your case they are.

Protein is at a good level. I agree you should stick with 1.5g/LBM.. which you are very close too, if you wanted to slightly raise the protein, perhaps on your off day decrease the carbs by 10g and up the protein a little.

One thing that I would switch- is having some EFAs in your last meal with that protein shake. And remove the fats from the post workout meal(as I see there are some with every carb meal).

I say give it a real feel for a few weeks and see how YOU respond to it.

I agree with everything said here. That fat isn;t high. that is more the way that I diet and I have never had a problem.

thanks P-funk! that's good to know. i'm really liking the plan and for me - that's more than half the battle.

you said it yourself Hilary!! if its something that YOU can stick to thats a huge part of success with any sort of diet!