Started cutting, how should carbs be adjusted each week?

[johnnymctrance]

Hi,

I just started cutting, i am eating at 2100kcals.. maintenance is about 2600

I have done one week and i am down a pound!... So i am on the right track!

My question is... As my weight drops there needs to be a weekly adjustment to my daily carb intake to maintain fat loss, So what type of daily decrease adjustment should i be doing each week?

Currently on 200g carbs per day

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

Johnny i would consider reducing down to 150 but after that, personally, i would look at cycling them. Something like this:

50g fibrous
50g fibrous
50g fibrous
250g
150g
150g
100g
Repeat

Of course this also depends on ur bf%

[johnnymctrance]

Johnny i would consider reducing down to 150 but after that, personally, i would look at cycling them. Something like this:

50g fibrous
50g fibrous
50g fibrous
250g
150g
150g
100g
Repeat

Of course this also depends on ur bf%

Thanks for the reply man, my bf% is 15%

If i reduced it to 150 right now wouldnt i be in like approx 900kcal deficit? ie wouldnt that make me loose lbm to a greater extent?

And could u explain the numbers you just wrote,is that the amount each day or?

[gbrice75]

As my weight drops there needs to be a weekly adjustment to my daily carb intake to maintain fat loss

There does? That's news to me...

[Docd187123]

There does? That's news to me...

Maybe it's because carbs make you the fatzors ?

[tarmyg]

Hi,

I recalculate all values weekly to make sure TDEE and all other factors are correct and then I adjust my overall calorie goal to this. Considering I run a low carb approach I never care about those specifically as long as they are low. Never heard about adjusting carbs specifically, where does this come from?

Thanks
~T

---

"I stay mostly by myself, but it's OK, they know me here"
Follow my personal story here: Anabolic Steroids - Steroid.com Forums - An honest journey - Blogs

[Docd187123]

Hi,

I recalculate all values weekly to make sure TDEE and all other factors are correct and then I adjust my overall calorie goal to this. Considering I run a low carb approach I never care about those specifically as long as they are low. Never heard about adjusting carbs specifically, where does this come from?

Thanks
~T

---

"I stay mostly by myself, but it's OK, they know me here"
Follow my personal story here: Anabolic Steroids - Steroid.com Forums - An honest journey - Blogs

Probably from the mistaken belief that carbs can be stored as fat or make you fat through direct pathways Id assume. I usually prefer keeping my carbs as high as possible so my training doesn't suffer but when on a tight calorie restriction, it's hard to cut anything but bc PRO and fat are essential nutrients while carbs are a luxury in a way.

[gbrice75]

Here's what I do:

NOTHING, until I need to. When progress slows and/or a plateau is hit, I make adjustments. You know the old saying... 'if it ain't broke... '

If I'm consuming X number of calories at XYZ macro split and making progress weekly, why would I change a damn thing? I want dieting as simple and least time consuming as possible. Making changes weekly is counter productive in that regard.

Further, if you're making (unnecessary) changes on a weekly basis, you're actually defeating the purpose of making changes. By not having everything perfect all the time, you leave room for adjustment - when needed. Finally, I believe introducing a bigger change (vs. following a perceived weekly 'curve') will make greater impact with regard to keeping your body guessing.

[Docd187123]

^^^ to recalculate portion sizes and macros on a weekly basis is too much for me, I have neither the time nor the patience. Once progress on a cut, or even a bulk for that after, stalls, I then make necessary changes.

[johnnymctrance]

There does? That's news to me...

Well as u get lighter u burn less kcals....

And your metabolism drops slightly each week while dieting...

That is what my reseach has told me!! am i wrong??

[johnnymctrance]

Here's what I do:

NOTHING, until I need to. When progress slows and/or a plateau is hit, I make adjustments. You know the old saying... 'if it ain't broke... '

If I'm consuming X number of calories at XYZ macro split and making progress weekly, why would I change a damn thing? I want dieting as simple and least time consuming as possible. Making changes weekly is counter productive in that regard.

Further, if you're making (unnecessary) changes on a weekly basis, you're actually defeating the purpose of making changes. By not having everything perfect all the time, you leave room for adjustment - when needed. Finally, I believe introducing a bigger change (vs. following a perceived weekly 'curve') will make greater impact with regard to keeping your body guessing.

I think i may have been listening to the wrong people man haha... It was actually a friend of mine who is currently doing contest prep for a upcoming contest told me this method of cutting! maybe that type of cutting is only suited for the typical hardcore bodybuilder doing contest prep!

Thanks for your advice so far though!

[gbrice75]

Well as u get lighter u burn less kcals....

Not necessarily. Indiscriminate body weight alone isn't what dictates how many calories you burn/require.

And your metabolism drops slightly each week while dieting...

Another misconception that gets parroted around all the time.

Eating a hypocaloric diet for an extended period of time can and likely will have a negative impact on metabolism, but this isn't something that happens overnight, or in a week for that matter. Further, if you're doing everything right, you're refeeding and mitigating this issue to some degree.

I think i may have been listening to the wrong people man haha... It was actually a friend of mine who is currently doing contest prep for a upcoming contest told me this method of cutting! maybe that type of cutting is only suited for the typical hardcore bodybuilder doing contest prep!

100% absolutely. Somebody who is 25% bodyfat (just as an example, I don't know your particular stats) doesn't need to follow the same strict regimen that somebody going through contest prep does. It's extreme overkill, and completely unnecessary.

People who are already very lean and looking to get leaner have very little to work with and need to make continuous tweaks to an already near perfect diet regimen in order to continue making progress.

'Average' people on the other hand need to do very little (much less complicated than most people make it) to drop bodyfat. Hit your macros, create a caloric deficit (via calorie restriction, cardio, or both) and most important, be consistent. That's it. It really is that simple.

[Docd187123]

Not necessarily. Indiscriminate body weight alone isn't what dictates how many calories you burn/require.



Another misconception that gets parroted around all the time.

Eating a hypocaloric diet for an extended period of time can and likely will have a negative impact on metabolism, but this isn't something that happens overnight, or in a week for that matter. Further, if you're doing everything right, you're refeeding and mitigating this issue to some degree.



100% absolutely. Somebody who is 25% bodyfat (just as an example, I don't know your particular stats) doesn't need to follow the same strict regimen that somebody going through contest prep does. It's extreme overkill, and completely unnecessary.

People who are already very lean and looking to get leaner have very little to work with and need to make continuous tweaks to an already near perfect diet regimen in order to continue making progress.

'Average' people on the other hand need to do very little (much less complicated than most people make it) to drop bodyfat. Hit your macros, create a caloric deficit (via calorie restriction, cardio, or both) and most important, be consistent. That's it. It really is that simple.

Please listen to this man^^^. He is 100% SPOT ON! Don't micromanage your diet, you'll become OCD about it, waste time, and run yourself ragged trying to recalculate things every week. Once progress halts is when you make changes!

[gbrice75]

Please listen to this man^^^. He is 100% SPOT ON! Don't micromanage your diet, you'll become OCD about it, waste time, and run yourself ragged trying to recalculate things every week. Once progress halts is when you make changes!

So true!!! Been there, done that. It made me miserable, I HATED dieting.

Nowadays, I wouldn't quite consider myself an IIFYM type guy (that's the opposite end of the spectrum, at least how most people run this style of dieting), but I am MUCH more relaxed on all fronts - food choices, etc. The whole scope.

[Docd187123]

So true!!! Been there, done that. It made me miserable, I HATED dieting.

Nowadays, I wouldn't quite consider myself an IIFYM type guy (that's the opposite end of the spectrum, at least how most people run this style of dieting), but I am MUCH more relaxed on all fronts - food choices, etc. The whole scope.

That's the whole purpose of IIFYM and DCA (discretionary caloric allowance) what IIFYM was based on. Now you have extremist IIFYM ppl changing the actual meaning of the dieting style to eating pop tarts as a sole carb source, whey protein as your sole protein source, and olive oil for fats. Variety is best and it's ok to have "unclean" foods so long as macros are met and the majority of your diet comes from whole and minimally processed foods!

I feel like I'm speaking to myself

[largerthannormal]

Johnny, What is your weight, Your 2600 maintenance seems a tad high for your build ( pics can be deceiving though)

[Docd187123]

Johnny, What is your weight, Your 2600 maintenance seems a tad high for your build ( pics can be deceiving though)

Based on pics alone yes it seems like it could be high but his activity factor can easily raise this number drastically. When I started my last bulk at 28yo 5'10" and ~190lbs, my BMR was 1900cals but towards the end I was eating 4500+calories bc I'm always moving, on my feet, lifting stuff, getting up and down on the floor, up and down ladders, lifting 3x/wk, 2days of 2hr basketball or flag football games etc. my point is activity factor can make a HUGE difference in energy expenditure.

[largerthannormal]

Of course, that isfully understandable, also he is down a pound so really numbers dont matter to much. Like Gbriece said.. only change when things stop moving in the direction you want them too.. I fully understand activity level / energy expended and how to adjust and use these tools. I only was makeing sure the OP was given a good starting point as no one really knows where they are until they move in one direction and adjusts, whether it be with food or energy expended.

Based on pics alone yes it seems like it could be high but his activity factor can easily raise this number drastically. When I started my last bulk at 28yo 5'10" and ~190lbs, my BMR was 1900cals but towards the end I was eating 4500+calories bc I'm always moving, on my feet, lifting stuff, getting up and down on the floor, up and down ladders, lifting 3x/wk, 2days of 2hr basketball or flag football games etc. my point is activity factor can make a HUGE difference in energy expenditure.

[gbrice75]

That's the whole purpose of IIFYM and DCA (discretionary caloric allowance) what IIFYM was based on. Now you have extremist IIFYM ppl changing the actual meaning of the dieting style to eating pop tarts as a sole carb source, whey protein as your sole protein source, and olive oil for fats. Variety is best and it's ok to have "unclean" foods so long as macros are met and the majority of your diet comes from whole and minimally processed foods!

I feel like I'm speaking to myself

Agreed man, most people don't run (or even know about) IIFYM as it was meant to be. If they were, they'd quickly find that if they were truly paying attention to their micronutrient needs, they'd wind up with very little room for shit like pop tarts, with the rare exception of the hard gainer requiring a billion calories/day.

Hit your micros, hit your macros, and if you have some room left, enjoy ice cream or pop tarts!

[Docd187123]

Of course, that isfully understandable, also he is down a pound so really numbers dont matter to much. Like Gbriece said.. only change when things stop moving in the direction you want them too.. I fully understand activity level / energy expended and how to adjust and use these tools. I only was makeing sure the OP was given a good starting point as no one really knows where they are until they move in one direction and adjusts, whether it be with food or energy expended.

Gotcha, I assumed and it showed hahaha. Now we're in complete agreement!

Agreed man, most people don't run (or even know about) IIFYM as it was meant to be. If they were, they'd quickly find that if they were truly paying attention to their micronutrient needs, they'd wind up with very little room for shit like pop tarts, with the rare exception of the hard gainer requiring a billion calories/day.

Hit your micros, hit your macros, and if you have some room left, enjoy ice cream or pop tarts!

Yessir! I did indulge in some ice cream last night but I did extra cardio bc I knew I was going to be dipping into that pint hahahaha.

[johnnymctrance]

Thanks guys the advice has been really great!!! im 15% bf... Would carb cycling be a ridiclous idea??

Oh and yes i have a relatively high tdee for my weight as i do alot of cardio etc

[gbrice75]

Thanks guys the advice has been really great!!! im 15% bf... Would carb cycling be a ridiclous idea??

Not at all. In fact, I think it's a great idea. Have you read my sticky on carb cycling yet?

[johnnymctrance]

I have indeed read it man, it makes for very interesting reading... Im still unsure as to how to fully execute it, say my current carbs intake is 200g/day.. how would i proceed?

and is carb cycling superior in fat loss compared to a standard kcal deficit?

[johnnymctrance]

bump

[Docd187123]

I have indeed read it man, it makes for very interesting reading... Im still unsure as to how to fully execute it, say my current carbs intake is 200g/day.. how would i proceed?

and is carb cycling superior in fat loss compared to a standard kcal deficit?

What's your weight? And you said you're 15% BF?

Depending on your style of training carb cycling can help or hurt you. It's very simple to set up and is certainly effective in a hypocaloric diet but not everyone can run it optimally. You should decide what works best for you based on lifestyle factors and convenience since any kind of hypo caloric diet will get you progress. If carb cycling clicks for you, by all means run it and enjoy it

[Docd187123]

Basically what GB goes over in his sticky is when cutting with carb cycling, it's the reduction in carbs that is going to out you in a caloric deficit. Protein and fat intake remain constant through out the week and carbs have moderate days, low days, and 1 refeed day to replenish glycogen stores in the muscle and liver. The lower the carb intake the greater the deficit for the low carb days specifically even though the moderate carb days still put you in a deficit.

[tarmyg]

Looking at my diet weekly is what keeps me going. If I could not fiddle around with values in my spreadsheet it would drive me insane. It's a way for me to keep focused, organized, and the feeling of moving forward and it is what works for me and I guess that is the point. As long as you are not plateauing and it works for you, do not change it!

Thanks
~T