Help With Macros.

[American Made]

I am a month into my diet based on the cutting sticky.I have gone from 229lbs to 218.5lbs in that span.This last week(Wensday to Wensday).I lost 4.5lbs.My goal is to get to 8%BF(currently16.4%)Am I loesing too much weight too soon.My daily diet is 280grm,pro 135grm.carbs 40grms.fat.My friend feels my fats are low.Ithink my fats need to come upanother 10grms or so.Any help would be much appreciated.

Thanx
AM

[mwolffey]

your protien looks ok....just watch your strength, if you start losing that you are likley losing muscle which you wanna avoid, and imo id add some more fats into your diet in the form of efa's; ie:flax, natty pb(in small amounts), etc...2-3 lbs a week is what you should be losing without much muscle loss

[SwoleCat]

My suggestion would be to forget the scale as your means of judging progress.

Take pictures every two weeks at the same time of day, same location, lighting, etc.

"Seeing" what is going on is always better than getting a # off of the scale.

~SC~

[TADOLFI]

mwolffey and swolecat make good points.

One thing I've tried that works for me is to look at my carbs and adjust to take out sugars (if any) and to look at more complex carb foods that I may need to add - IE more veggies, sweet potato, beans.


I think your mix is pretty good and it looks like you are doing 2,000 - 2,100 calories a day.
I don't know if I'd bump the fats up yet, but if you do, do efa's as mentioned.