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How Much Calories/Macros Should I Eat to Cut!

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  1. #1
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    How Much Calories/Macros Should I Eat to Cut!

    Currently, I have been taking these as below:

    Protein: 185g
    Carbs: 185g
    Fats: 70g

    Just looking for guidance on diet and cutting.
    Be The Champ & First to Know

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    Athletes keto works for me. High protein, moderate fat, low carb (zero sugar and starch). Refer to Dave Palumbo's YouTube vids.

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    Quote Originally Posted by AllesT View Post
    Currently, I have been taking these as below:

    Protein: 185g
    Carbs: 185g
    Fats: 70g

    Just looking for guidance on diet and cutting.

    20% Calorie Deficit

    Drs Layne Norton and John Ivy, independent of each other, research has demonstrated that a decrease in calorie intake of around 20% ensure more fat mass is burned and more muscle mass is maintained.

    2110 Caloric Intake

    Base on you information, you are consuming 2110 kcal per day.

    Thus, a 20% reduction would mean you need to drop your daily intake down to around 1688 kcal per day.

    Kenny Croxdale

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    Quote Originally Posted by T Woods View Post
    Athletes keto works for me.
    The Keto Diet

    The Keto Diet work providing the correct macro percentages are followed. Those calorie percentages are...

    1) High Fat Intake: 65% plus of daily calorie intake.

    2) Moderate Protein Intake: 25% or less of your daily calorie intake.

    3) Carbohydrate Intake: A definitive number rather that percentage is give. Carbohydrates are 50 gram or LESS.

    High protein, moderate fat, low carb (zero sugar and starch). Refer to Dave Palumbo's YouTube vids.[/QUOTE]

    The Main Reason Keto Works

    The high percentage of fat produces satiety; it kills hunger. That means you consume fewer calories.

    The key factor in weight gain or loss is first and foremost calories.

    Quote Originally Posted by T Woods View Post
    High protein, moderate fat, low carb (zero sugar and starch).
    Misinformation

    The diet you have prescribed is NOT a Kegogenic Diet.

    A Kegogenic Diet requires HIGH Fat Intake and Low To Moderate Protein intake.

    When too much protein is consumed what occurs is...

    Gluconeogenesis

    The body converts protein into glucose. It then utilizes the glucose broken down from protein as fuel rather than burning ketones (fractured fat from the body's fat storage) for energy/fuel.

    You're Success

    Your success on your high protein, moderate fat, low carb diet is due to being in a calorie deficit.

    You were never in ketosis nor will you ever be on a high protein, moderate fat, low carb diet.

    Kenny Croxdale

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    Quote Originally Posted by Kenny Croxdale View Post
    The Keto Diet

    The Keto Diet work providing the correct macro percentages are followed. Those calorie percentages are...

    1) High Fat Intake: 65% plus of daily calorie intake.

    2) Moderate Protein Intake: 25% or less of your daily calorie intake.

    3) Carbohydrate Intake: A definitive number rather that percentage is give. Carbohydrates are 50 gram or LESS.

    High protein, moderate fat, low carb (zero sugar and starch). Refer to Dave Palumbo's YouTube vids.
    The Main Reason Keto Works

    The high percentage of fat produces satiety; it kills hunger. That means you consume fewer calories.

    The key factor in weight gain or loss is first and foremost calories.



    Misinformation

    The diet you have prescribed is NOT a Kegogenic Diet.

    A Kegogenic Diet requires HIGH Fat Intake and Low To Moderate Protein intake.

    When too much protein is consumed what occurs is...

    Gluconeogenesis

    The body converts protein into glucose. It then utilizes the glucose broken down from protein as fuel rather than burning ketones (fractured fat from the body's fat storage) for energy/fuel.

    You're Success

    Your success on your high protein, moderate fat, low carb diet is due to being in a calorie deficit.

    You were never in ketosis nor will you ever be on a high protein, moderate fat, low carb diet.

    Kenny Croxdale[/QUOTE]

    This is why I said to refer to Dave Palumbo's YouTube vids. He coined the term athletes keto. The traditional keto diet doesn't supply adequate protein for high intensity resistance training and really isn't applicable for bodybuilders. Never the less your info may help some of the uninformed younger guys. The key to burning fat is controlling insulin.

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    Nicely said here brother ..

    We now know who our resident H-AS vip diet expert is.. lol..

    Well done.

    Quote Originally Posted by T Woods View Post
    The Main Reason Keto Works

    The high percentage of fat produces satiety; it kills hunger. That means you consume fewer calories.

    The key factor in weight gain or loss is first and foremost calories.



    Misinformation

    The diet you have prescribed is NOT a Kegogenic Diet.

    A Kegogenic Diet requires HIGH Fat Intake and Low To Moderate Protein intake.

    When too much protein is consumed what occurs is...

    Gluconeogenesis

    The body converts protein into glucose. It then utilizes the glucose broken down from protein as fuel rather than burning ketones (fractured fat from the body's fat storage) for energy/fuel.

    You're Success

    Your success on your high protein, moderate fat, low carb diet is due to being in a calorie deficit.

    You were never in ketosis nor will you ever be on a high protein, moderate fat, low carb diet.

    Kenny Croxdale
    This is why I said to refer to Dave Palumbo's YouTube vids. He coined the term athletes keto. The traditional keto diet doesn't supply adequate protein for high intensity resistance training and really isn't applicable for bodybuilders. Never the less your info may help some of the uninformed younger guys. The key to burning fat is controlling insulin.[/QUOTE]
    BadGas is a fictional character, but would probably use the services of H-AS ~ Pharmacom products from BasicStero ​if he was real!

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    Quote Originally Posted by T Woods View Post
    This is why I said to refer to Dave Palumbo's YouTube vids. He coined the term athletes keto. The traditional keto diet doesn't supply adequate protein for high intensity resistance training and really isn't applicable for bodybuilders. Never the less your info may help some of the uninformed younger guys. The key to burning fat is controlling insulin.
    Palumbo's a smart guy but somewhere he got off track.

    Gluconeogenesis

    Granted, athletes need more. Protein levels may be increased to around 35% of Daily Caloric Intake.

    Pushing it any higher takes an individual out of ketosis: that because protein is being converted (Gluconeogenesis) into glucose.

    Thus, you end up EXACTLY on the diet you stated; a High Protein, Moderate Fat, Low Carbohydrate Diet. You are not in ketosis, nor will you get there.

    A reliable Ketometer demonstrate that.

    High Leucine Levels

    Research shows that when the right percentage of Fat, Protein and Carbohydrates area ingested, Leucine Levels increase.

    Leucine is the "Anabolic Trigger" for mTOR (Mammalian Target of Rapamycin). t

    Thus, muscle mass is increased or maintained.

    High Fat Protects

    With the right percentage of macros, the body is switches over to using fats from the body and from consumption.

    Ketogenic Diets essentially produce a "Starvation Effect" that is shared in a similar way to Intermittent Fasting.

    Nor-epinephrine, epinephrine, glucagon, cortisol and growth hormone are released magnifying lipolysis, burning body fat for fuel.

    The hormonal fat burning cascade is minimized or shut down if too much protein is consumed, due to the body's availability and use of glucose via Gluconeogenesis from protein.

    "The Key To Fat Burning"

    Controlling insulin is a secondary key to weight/fat loss, especially for individual who are Insulin Resistant. Controlling insulin will minimally help.

    However, the primary key to weight/fat loss is calories.

    Weight/fat loss is optimized only when a calorie deficit is elicited.

    Weight Loss On Ketogenic Diet

    The Ketogenic Diet has been pigeon holed as a Weight Loss Diet.

    The reason the Ketogenic Diet is so effective for weight loss is, as you stated, it controls insulin.

    However, the main reason is that the Ketogenic Diet works is that it decreased calories.

    A high fat meal decrease hunger; therefore you eat less. This produces a calorie deficit.

    Gaining Weight On a Ketogenic Diet

    Employing a Kegogenic Diet for gaining weight is a bit more challenging for a variety of reason.

    However, a well written Ketogenic Diet Gain Weight Plan works, providing it is followed.

    17 lb Weight Gain On Keto

    I gained 17 lbs on a diet consisting of 70% plus Fats, around 25% Protein and right at 50 grams of Carbohydrates.

    What drove my weight gain was an dramatic increase in fat (calories) intake along with a slight increase in protein; my fat percentage maintained at 70% plus and protein around 25%.

    It took right at two years to put the weight on.

    Summary

    1) Losing Weight: a high protein, moderate fat, low carbohydrate diet will decrease body weight/body fat providing you create a caloric deficit.

    However, so will any other diet that creates a calorie deficit.

    2) Ketogenic Diet: For ketosis to occur, the marco precenages need to be at least 65% Fats, around 25% Protein (some individual may be able to get away with up to 35%) and a definitive 50 gram or less of Carbohyhdrates.

    3) High Protein Intake: Guarantees Gluconeogenisis is going to occur, never allowing you to reach ketosis.

    4) Ketometer: The most effective method in knowing that you are or are not in ketosis is with a good Ketometer.

    Kenny Croxdale
    Last edited by Kenny Croxdale; 04-17-2018 at 05:49 AM.

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    Quote Originally Posted by Kenny Croxdale View Post
    The Keto Diet

    The Keto Diet work providing the correct macro percentages are followed. Those calorie percentages are...

    1) High Fat Intake: 65% plus of daily calorie intake.

    2) Moderate Protein Intake: 25% or less of your daily calorie intake.

    3) Carbohydrate Intake: A definitive number rather that percentage is give. Carbohydrates are 50 gram or LESS.

    High protein, moderate fat, low carb (zero sugar and starch). Refer to Dave Palumbo's YouTube vids.

    The Main Reason Keto Works

    The high percentage of fat produces satiety; it kills hunger. That means you consume fewer calories.

    The key factor in weight gain or loss is first and foremost calories.



    Misinformation

    The diet you have prescribed is NOT a Kegogenic Diet.

    A Kegogenic Diet requires HIGH Fat Intake and Low To Moderate Protein intake.

    When too much protein is consumed what occurs is...

    Gluconeogenesis

    The body converts protein into glucose. It then utilizes the glucose broken down from protein as fuel rather than burning ketones (fractured fat from the body's fat storage) for energy/fuel.

    You're Success

    Your success on your high protein, moderate fat, low carb diet is due to being in a calorie deficit.

    You were never in ketosis nor will you ever be on a high protein, moderate fat, low carb diet.

    Kenny Croxdale
    This method ignores his resting metabolic rate (RMR). This misleading information could cause him to eat below his RMR, which you should never do.

    Proper caloric determination
    1. Determine body fat.
    2. Subtract BF weight from gross weight = lean body mass.
    3. RMR = LBW X 10.
    4. Add total daily energy expenditures.
    5. Multiply by 6 - 10% for thermal effect of food.
    Now add or subtract 300 - 500 kcals per day to gain or loose weight.

    DO YOUR HOMEWORK!
    Or stick to selling treadmills
    Last edited by OldSkool; Today at 01:34 PM.

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