need to lose 2% bf

[xalos21]

Want to lose 2-3% bf in the next 2 weeks diet is good, high in carbs and protein because I have a Marathon in 2 weeks. Any advise how to get there? They advise me to lower my carbs. But I need them for fuel on my long runs 10-12 miles.

[MR-FQ320]

just eat carbs pre and post run only, maybe breakfast, always protein, and eat less than your TDEE

[xalos21]

Will do. Hey would you know how to calculate my macro intec

[MR-FQ320]

What is macro intec ?

[xalos21]

What is macro intec ?

Macros are what my food should be.
Protein, calories, carbs, fats ect.

[MR-FQ320]

That was a long time replying lol

Calories depend on your TDEE less 500 a day for cutting.

Macro split could be 40/40/20 50/30/20 60/20/20 p/c/f depending on how strict you are and how quick you want to cut.

[xalos21]

That was a long time replying lol

Calories depend on your TDEE less 500 a day for cutting.

Macro split could be 40/40/20 50/30/20 60/20/20 p/c/f depending on how strict you are and how quicks you want to cut.

Sorry I know I've been disconnected for some time. Diet is decent got my Marathon next saturday. Haven't measured my bf but I've lost another 5 lb. Trying to lose another 5.