Diet help

[BuffMama]

I'm currently doing a 12 week challenge and want to lose bf. I'm 20% now was 25%. I've continuedly dropped cals as weight decreased. I weigh 117lb. Questions is as I drop calories what should my macros be? Right now I'm at 159 carbs 147 protein and 53 fat, as I cut should I lower carbs and keeps diet higher in fats and protein? And then have a refeed day once every 7-10 days??

[GirlyGymRat]

I'm currently doing a 12 week challenge and want to lose bf. I'm 20% now was 25%. I've continuedly dropped cals as weight decreased. I weigh 117lb. Questions is as I drop calories what should my macros be? Right now I'm at 159 carbs 147 protein and 53 fat, as I cut should I lower carbs and keeps diet higher in fats and protein? And then have a refeed day once every 7-10 days??

How tall are you?
Pls verify your bf against this!



So u are eating roughly 1700 cals daily?

[GirlyGymRat]

Also what is your training like?

[BuffMama]

I'm 5'2 I'm def in the 20-22 range, and my cals are 1700 yes.

[BuffMama]

I lift 6 x a week all weight training, legs and shoulders 2x a week. The only cardio I'm doing are Zumba, I teach it. 3x a week 1 hr

[baseline_9]

I'm currently doing a 12 week challenge and want to lose bf. I'm 20% now was 25%. I've continuedly dropped cals as weight decreased. I weigh 117lb. Questions is as I drop calories what should my macros be? Right now I'm at 159 carbs 147 protein and 53 fat, as I cut should I lower carbs and keeps diet higher in fats and protein? And then have a refeed day once every 7-10 days??

Most of the answers are going to be 'it depends'.....

Crap I know lol

It depends on goals.... How long you have been cutting.... What progress your currently making..... What your current cardio regime looks like....

How lean do u want to get? And do you want to maintain that level once you get there or is it just to peak for the challenge


If u just want to peak for a challenge you can be more aggressive as metabolic damage is going to be less of an issue if you don't wan to remain lean for too long..... You can cut calories quicker to increase fat loss....

But if you wan to get lean and stay lean then you want to create as little metabolic damage as possible..... Meaning you wan to get lean by eating more so that when your where you want to be it will me more sustainable due to your calorie intake....

[BuffMama]

Yea I always dread the " it depends" but I get it my goal is to look pretty shredded, not crazy extreme, but to get some great definition. I have 6 weeks left....I've been through metabolic damage last year and this is the first cut I've done, it's been really good, I still have the fear of repeating, def don't want to so I've been cautious. After the challenge I'm getting a breast augmentation, so training will have to stop for a bit, I worry about that too. So I guess I want to get lean and look ripped, and to lose next to no muscle.

[baseline_9]

Ok

Well if you have hit a plateau then maybe go for the following if you want to ramp it up for the last 6 weeks.... However if your still dropping weight at a good rate (1-2lbs per week) then just keep doing what ur doing



Maybe add in an extra 250 calories of cardio post workout every time you train..... And add a 15 min HIIT session onto two of those cardio sessions per week (20 seconds @100%, 40 seconds recovery)

Maybe drop calories down to 1500 (loose 50g carbs).....

[BuffMama]

Ok, that seems like alot of cardio :/ thanks for the help, ill def drop calories. I'm only losing .5 a lb week. Ill post my before and after, just for fun

[baseline_9]

Well 250 cals (based off the same cardio machine) of low intensity cardio is gonna take about 20-25mins.... So one of those at the end of each weight training session...

And at the start (said end b4) of two of those sessions (after legs) add 15 mis of HIIT....

If your currently loosing 0.5lbs of fat a week that is ok, but I'd rather see it at 1-2 tbh... Especially if you wish to do well in your challenge with only 6 weeks left.....

To loose 1.5 lbs per week your looking at an extra 3500 cals burned over the week (on top of what ur currently doing).... So 200 per day from diet is 1400, then 6x250cal cardio sessions is 1500 and then the other two 15 min HIIT sessions is going to be about another 500 total on top.... So a total of 3400 cals......


Anyway that's the theory.... Good luck whatever you decide to do

[baseline_9]

Well 250 cals (based off the same cardio machine) of low intensity cardio is gonna take about 20-25mins.... So one of those at the end of each weight training session...

And at the start (said end b4) of two of those sessions (after legs) add 15 mis of HIIT....

If your currently loosing 0.5lbs of fat a week that is ok, but I'd rather see it at 1-2 tbh... Especially if you wish to do well in your challenge with only 6 weeks left.....

To loose 1.5 lbs per week your looking at an extra 3500 cals burned over the week (on top of what ur currently doing).... So 200 per day from diet is 1400, then 6x250cal cardio sessions is 1500 and then the other two 15 min HIIT sessions is going to be about another 500 total on top.... So a total of 3400 cals......


Anyway that's the theory.... Good luck whatever you decide to do

It's worth mentioning that the calorie counter on the machines are usually always under so they give a higher number of calories burned than what you actually did burn....

Just something to take into consideration..... Maybe allow 10-20% margin for error....

[BuffMama]

Thanks for explaining, after I thought it about it, ya that's not that much I will take you up on the offer and give it a try! Thank you!

[BuffMama]

Got any tips on the last week of the challenge, just to get an extra edge...?

[baseline_9]

Got any tips on the last week of the challenge, just to get an extra edge...?

Yeh, be ready before the final week

Get a tan..... Use a tanning product...... Shave your whole body

What challenge are you doing? PM me if you don't want it public....

[BuffMama]

Ok, I can do that it's just a get fit challenge at my gym. First place gets lots of supps and 2 yr free membership... I could really use that!

[BuffMama]

Here are my before and afters for my challenge I had 10 weeks, I lost 12,lbs and 20% bf, ill find out the winners in a week

[gearbox]

Does it matter if those really fat ppl lose more.
I hate the challenges cause like you did not have a ton to lose but you had some. But its really hard to go from let's say 25% to 15% then it is 35% to 25% bf is what I am getting at.
Great job, you look awesome!

[Bio-Active]

great job! Be proud of your accomplishment

[MajorPectorial]

Amazing transformation! Well done!

[RipOwens]

That's sensational!!

[BuffMama]

It was a challenge based on bf% lost... Ya not really fair IMO, I'd would have had to lose 18%! I placed 6th out of 35... I did it for me, and I am happy with my results. Now bulking up on a cycle and can't wait to see those results!! Thanks everyone for the support

[BuffMama]

Here are my before and afters for my challenge I had 10 weeks, I lost 12,lbs and 20% bf, ill find out the winners in a week
<img src="http://forums.steroid.com/attachment.php?attachmentid=139950"/>

I lost 10% not 20 OOOPS!