40/40/20 Macro

[Brazensol]

Is a 40/40/20 macro a good compromise to both lose bf and keep/gain lean mass? I cut my calorie count a skosh starting yesterday to try and lose some more bf. Currently shooting for 2355 cal's. I am staying on my diet pretty tight and keeping within plus or minus 50 calories. A few measurements:

Bicep: 17-1/8 (up from 16-3/4 on May 1)
Chest: 45-3/4 (up from 44-3/4 on May 1)
Also lost about 1/2 - 3/4 inch on the waist!

I seem to be gaining some lean mass but weight hovers around 200#with a low of 197.6#. Weight on 1 May was 201#. Is this plateau due to lean gain?

[jdspinna]

It's a good start to see how your body reacts. It's going to be specific to your metabolism, how you respond to certain types of food. Even if this works for you now, it may not work for a future cut. Really you have to judge that for yourself.

Weekly carb re-feeds always worked well for me during a cut to keep my metabolism moving. 2355 actually seems a little too low if that is your starting point with any lifting and cardio on top of that, although once again this is specific to you. For example, I'm at 215 right now and I can start cutting weight easily eating 3k calories per day.

How long have you been cutting? What is your routine like?

[Brazensol]

I've been cutting since shortly after the new year but only seriously since late March. I lift three times a week: chest/back, shoulders/arms, chest/back then switch it the following week. I will be starting legs at the end of the month and will then only work one body part per week (except calves and abs 2x). I bike 5-6 days a week ~15 miles at a moderate pace (14-15 mph).

[JAB1]

I do 40/40/20 for maint, and adjust there to cut or bulk. I went from 13% to 9.5% in 6 weeks on 40/40/20 @ 2800 cals, natty without crazy cardio so yeah you can cut/recomp. I don't see any reason to bulk at that spread as I add carbs for cals and that changes percentages to something like 50/30/20, etc

[Tx89]

I've been cutting since shortly after the new year but only seriously since late March. I lift three times a week: chest/back, shoulders/arms, chest/back then switch it the following week. I will be starting legs at the end of the month and will then only work one body part per week (except calves and abs 2x). I bike 5-6 days a week ~15 miles at a moderate pace (14-15 mph).

Why a bodypart only once a week? (I think thats what you're saying and not one Body Part per week? )

[baseline_9]

Macros should be worked out based on stats and goals.... So a 40 40 20 split may be right for you but it really depends

[Brazensol]

Why a bodypart only once a week? (I think thats what you're saying and not one Body Part per week? )

I suppose I should have used the words "muscle group" instead. lol. When I start legs my week should look something like this:

Monday: Legs, calves, abs
Wednesday: Back, chest
Friday: Shoulders, arms, calves, abs

Cardio: 4-5 days depending on how sore my legs get.

I seem to be stuck at 200# +/- 2# for the past three weeks now. As long as I'm adding lean mass (which I seem to be doing) and losing fat (again, I seem to be) I guess that's ok. But I sure would like to drop more bf at a quicker pace WITHOUT losing any lean mass. In other words I want it all (don't we all). lol.