macros calories you know noob stuff need some advise

[shneeblee808]

I am currently cutting and my calorie deficit is at 1400 I go over a bit at maybe 50-90 calories over I wanna know if this is bad or is it ok to go over that much while cutting and my macros change, like I get enough protein but my carbs and fats sometimes change like on some days I would take 30% fat and 20 % carbs my carbs and fats go up and down depending on my meals but they usualy stay in the range of my 1400 calories so basically is it ok for ur fats and carbs to go up and down day to day but staying in the calorie goal range please and thanks

[shneeblee808]

Weeee

[Docd187123]

You're at a 1400 calorie deficit or eating 1400calories/day?? What are your stats since very few diet questions can be answered without them and stay away from ratios since they can leave you deficient in certain macros.

[shneeblee808]

Age 23
Bf% 30
Height 5'6
Weight 177lbs
Tdee 1, 890
Cutting at 1, 390
Trying to go with a pro 50% carb 30% fats 20%
I sometimes go over my 1, 390 like today was 1, 490, I say pro 50% carb was 20% fats was 30%.
Yesterday was maybe pro 50% carb 30% fats 20%.

[Pittsburgh412]

Age 23
Bf% 30
Height 5'6
Weight 177lbs
Tdee 1, 890
Cutting at 1, 390
Trying to go with a pro 50% carb 30% fats 20%
I sometimes go over my 1, 390 like today was 1, 490, I say pro 50% carb was 20% fats was 30%.
Yesterday was maybe pro 50% carb 30% fats 20%.

What's your diet like

[shneeblee808]

Breakfast
-Whey protein 2scoops p 54g c 6g f 5g 300cals
-1 cup milk p 8g c 12g f 5g 130cals
-40z chicken breast p 25g c 0g f 1.5g 110cals
-2 hamburger buns p 6g c 42g f 3g 220cals
-Swisd cream p 2g c 1g f 1.5g 35cals

Lunch
-1/2cup oatmeal p 5g c 27g f 3g 150cals
-1 Banana p 1g c 29g f 0g 110cals
-1tbl spn butter p 0g c 0g f 6g 60cals

Dinner
-2 chicken burgers p 56g c 6g f 19g 380cals

[shneeblee808]

Bumped

[--->>405<<---]

schneeblee u a jack black fan?? (i am)

read these:
Cutting:
http://forums.steroid.com/nutrition-...1-cutting.html

Lean Bulking:
http://forums.steroid.com/nutrition-...ulking***.html

how did u come to determine ur bf%??

[Docd187123]

Age 23
Bf% 30
Height 5'6
Weight 177lbs
Tdee 1, 890
Cutting at 1, 390
Trying to go with a pro 50% carb 30% fats 20%
I sometimes go over my 1, 390 like today was 1, 490, I say pro 50% carb was 20% fats was 30%.
Yesterday was maybe pro 50% carb 30% fats 20%.

At that height and weight I seriously doubt you're 30% BF. also your BMR is
1890 calories NOT your TDEE. To get TDEE from BMR you need to multiply by an activity factor which represents how active you are at work, training, activities etc. I'll go with a moderate activity factor of 1.4 so your true TDEE is ~2700 calories. To cut, reduce calories by 10-20% so if you take a 15% deficit for instance your cutting calories are ~2300calories/day. Hit a MINIMUM of 1g/lb BW of protein and .3-.4g/lb BW dietary fat. The remainder of your calories can come from carbs, more fat, more protein, or any combo of those.

[shneeblee808]

At that height and weight I seriously doubt you're 30% BF. also your BMR is
1890 calories NOT your TDEE. To get TDEE from BMR you need to multiply by an activity factor which represents how active you are at work, training, activities etc. I'll go with a moderate activity factor of 1.4 so your true TDEE is ~2700 calories. To cut, reduce calories by 10-20% so if you take a 15% deficit for instance your cutting calories are ~2300calories/day. Hit a MINIMUM of 1g/lb BW of protein and .3-.4g/lb BW dietary fat. The remainder of your calories can come from carbs, more fat, more protein, or any combo of those.

Jesus so I was eating way less than I am supposed to, but at my height and weight am I eating too much at 2300 calories

[Docd187123]

Yes you were seriously under eating at the expense of lbm most likely. Your height and weight affect your BMR which as calculated is around 1800 calories. That's enough to sustain you IF YOU DON'T do anything but lay in bed all day. Assuming you work out, have a job, do some sort of activities etc you need around 2700 calories just to maintain your weight. To cut at a 15% deficit you need to take in about 2300calories a day. This is a rough estimate. When you put it into action you may find you need to cut more calories or increase them slightly but this is a very good baseline to work off of and adjust when you evaluate your progress.

[shneeblee808]

So I just redid my tdee and it is 2, 298 then I minus 500 for the cut and it is at 1, 768 what do u think and also if im going 1g of protein per lb of my body weight do I go on what I am now or the weight I desire I want to cut to 155 but im 177 so do I calculate at 155 lb or 177 lb

[Back In Black]

Give us an idea of your bodyfat from this chart.

[shneeblee808]

Oh and my job is a desk job work out after work and... I kinda do lay in bed all day ahahha

[shneeblee808]

I would say between 25%-30%

[Docd187123]

So I just redid my tdee and it is 2, 298 then I minus 500 for the cut and it is at 1, 768 what do u think and also if im going 1g of protein per lb of my body weight do I go on what I am now or the weight I desire I want to cut to 155 but im 177 so do I calculate at 155 lb or 177 lb

Don't arbitrarily cut out 500calories. Work off a percentage deficit. I'd go with a moderate deficit of 15%. So 2300 - (.15 x 2300) = ~1950calories. Base your macros off your current weight and lbm.

[shneeblee808]

Right so jus so I have a clear head I would tske in 177 of protein then break down the rest of the calories with carbs and fats and thanks man I have never been 100 with my diet I was just winging it protein I just wanna really say thanks for the help really, I wanna be seroius about making gains and change

[Docd187123]

Right so jus so I have a clear head I would tske in 177 of protein then break down the rest of the calories with carbs and fats and thanks man I have never been 100 with my diet I was just winging it protein I just wanna really say thanks for the help really, I wanna be seroius about making gains and change

That's a MINIMUM intake of protein. 1g/lb BW is a minimum standard to be met. You can certainly go higher if you enjoy eating protein rich foods or love the taste of shakes. It's just not necessary. The minimum for dietary fat is .3-.4g/lb BW. All remaining calories can e filled to your liking in any combination of macros.

Not a problem brother. The spreading of knowledge is why I'm here (and to learn myself lol).