Back to the Drawing board

[kenny3478]

Hi All firstly want to say thanks for all the replies to my Threads I posted ??.

And thanks to Back to Black for the help I have been getting.

I'm putting my cycle on hold until I lose this last 4%BF.

So back to the drawing board my Stats first

Age 37
Height 5ft 11"
Weight 233lbs
Waist 38"
BF19%

Activity I'm lifting 45min to 1hour 6days moderate to heavy with 4 40min cardio sessions this is every week.

I have just put my stats in the Macronutrientcalculator and this is what it come back with
To lose 2lb per week
Calories 2725
Carbs 50% = 341g
Protein 30% = 204
Fat 20% = 61

What do you guys think of this I don't like the look of the carbs been so high and my protein is probably short by 46g to my body weight.
Any advice would be good then I can make a start on my last 4%BF.

Cheers guys

[Back In Black]

Kenny can you post an up to date pic and I can tell you how I would set up my macro's?

Also, do you have any idea what your actual maintenance cals are not some random calculator telling you?

[kenny3478]

Here are some pics was gay asking my supervisor to take the photos but got them.

Also I don't have a clue how to find out what my maintenance Cals are ?

[Back In Black]

Kenny, sorry, but I think you are closer to 25%.

Finding out maintenance allies is pretty easy. Pick a number of calories where you think your weight is stable at. Eat that number of calories every day for a week and see if you gain or lose weight. If it stays the same that is your true maintenance. If you gain/loss you would drop/increase an amount of calories for a week until your weight stabilises.

Most people don't have the patience for that and embark on diets that cause them to lose too much or not enough weight. I think 2lbs a week for the first 5 weeks or so is fine, after that your losses should slow down. That's a good thing it means you limit your chance of losing too much muscle.

With an educated guess I would start you at

Protein 250g
Fats 60g
Carbs 240g

Try and concentrate your carbs around your training both pre and post. See where you are after a week and if necessary we can tweek the carbs a little.

[kenny3478]

My Maintenance Cals are 3411 well so the internet tells me.

[kenny3478]

That's how good our Medics are on board haha where he got 19% from I don't know.

[kenny3478]

Ok will work with that and get back to you cheers ??.