Help reducing bf% - diet critique please

[somewhatjacked]

Age: 30
Weight: 179 lbs (down from 185 - 189)
Height: 5'9
BF%: 17.5% - 17.9%
BMR: 1732 calories
TDEE: 2852 calories

Weight training - 5 days a week
Cardio: 15-20 mins but I walk 5-7 hours (5 days) at work.

I am planning to do this for maximum 4 weeks then start introducing carbs slowly to see what works for my body.

Any help is appreciated.

[somewhatjacked]

For some reason I can't view the diet (image) on my phone.

Calories: 1844
Protien: 276
Carbs: 125
Fat: 25

I will eat greens whenever I feel like eating.

thanks in advance.

[RaginCajun]

For some reason I can't view the diet (image) on my phone. Calories: 1844 Protien: 276 Carbs: 125 Fat: 25 I will eat greens whenever I feel like eating. thanks in advance.

Up the fats to about 50g, 25g is pretty low

I don't think you need 276g of protein either, prob closer to 200-220g and maybe bump up the carbs some to 150-175g.

Have you considered carb cycling yet?

[Sfla80]

I may be wrong....it's been awhile since I've done a tdee here.

But I'm same height...and when I was doing tdee I was around your weight...and no I was closer to 2500 ish.

Plus other thing I would say is....u cut your cals by 1000. Think u should start around 500 or so.

Maybe I missed it...at 179 why r u cutting?

[somewhatjacked]

Up the fats to about 50g, 25g is pretty low

I don't think you need 276g of protein either, prob closer to 200-220g and maybe bump up the carbs some to 150-175g.

Have you considered carb cycling yet?

My rationale behind protien was 1 gram per pound in real food so the 96 grams from ON whey is just extra. I read protien protien protien everywhere so I am like **** it, let's add 4 scoops a day.

I also read one should carb cycle when they stopped noticing improvements through normal caloric deficit diets.

Would it be ok to carb cycle right away? I was thinking of carb cycling after 4-5 weeks of the diet I posted.


Thanks for your help.

[somewhatjacked]

I may be wrong....it's been awhile since I've done a tdee here.

But I'm same height...and when I was doing tdee I was around your weight...and no I was closer to 2500 ish.

Plus other thing I would say is....u cut your cals by 1000. Think u should start around 500 or so.

Maybe I missed it...at 179 why r u cutting?

Sorry, those numbers are from when I was 185-187lbs. I cut my calories by 400-500 for 3 weeks so I am 179 now.


I am naturally a very skinny guy. I ate junk to get big so my bf% is very high now. I am actually skinny fat now.

I wanted to do a test/dbol cycle but i was advised by senior members here to reduce bf% before touching aas. So I am trying to reduce as much as I can.

Thank you very much.

[Sfla80]

Sorry, those numbers are from when I was 185-187lbs. I cut my calories by 400-500 for 3 weeks so I am 179 now.

I am naturally a very skinny guy. I ate junk to get big so my bf% is very high now. I am actually skinny fat now.

I wanted to do a test/dbol cycle but i was advised by senior members here to reduce bf% before touching aas. So I am trying to reduce as much as I can.

Thank you very much.

I would cut too about 2200 personally or even stick around 2500..and possibly carb cycling.

Just eat clean.

[somewhatjacked]

I would cut too about 2200 personally or even stick around 2500..and possibly carb cycling.

Just eat clean.

Eating more is obviously easier.

Just for my knowledge purpose - why are recommending 2200 vs 1800?

Is it coz low calories will lead to fatigue, no energy in the gym etc?

I am trying to learn nutrition as much as I can so I am sorry if it's a dumb question.

[MrLifter]

I'd say just cause 1800 is a big deficit to start off with, with such a big deficit it would make it hard to maintain the diet and if you begin to plateau and have to reduce calories even further, you begin to run out of room to play with

[tarmyg]

Have you tried eating that calculated TDEE for a period of time? 2+ weeks or so.

[somewhatjacked]

Have you tried eating that calculated TDEE for a period of time? 2+ weeks or so.

This is my first week. I am thinking of incorporating everyone's suggestions when it becomes unbearable. I had food dreams last night - lmaooooo

I work in a grocery store - everywhere I go I see food. I am as hangry as one can get.

[somewhatjacked]

I'd say just cause 1800 is a big deficit to start off with, with such a big deficit it would make it hard to maintain the diet and if you begin to plateau and have to reduce calories even further, you begin to run out of room to play with

Makes sense.

I will carb cycle and increase my calories slowly.

[tarmyg]

If you are literally just starting out eating at your supposed TDEE would make serious sense. If you want, what I have just learned, is the most accurate prediction tool out there I suggest you use https://www.supertracker.usda.gov/bwp/index.html because everything else becomes laughable IMHO after having watched the talk this stuff is based on.

[somewhatjacked]

If you are literally just starting out eating at your supposed TDEE would make serious sense. If you want, what I have just learned, is the most accurate prediction tool out there I suggest you use https://www.supertracker.usda.gov/bwp/index.html because everything else becomes laughable IMHO after having watched the talk this stuff is based on.

Dudeeee this thing calculated 3800 calories to maintain weight - no way this is accurate.

[tarmyg]

I am getting 3175. What exactly did you set your multiplier to? I set it to 1.8 based on your above description.

It will only be as accurate as the information you feed it. I am going to bet my left nut on the fact that this thing beats anything out there in predicting TDEE and fat loss progression.

[somewhatjacked]

I am getting 3175. What exactly did you set your multiplier to? I set it to 1.8 based on your above description.

It will only be as accurate as the information you feed it. I am going to bet my left nut on the fact that this thing beats anything out there in predicting TDEE and fat loss progression.

I was thinking I am way more active than I really am. Does walking the dog count? Hahhaha

When I did moderate to both I got 1.8 too.

So what do you suggest I do?

Should I carb cycle

200
150
100
50
100
150
200
?

[tarmyg]

Why not eat at TDEE for 2 weeks and see if weight stays the same? If it is you got a very accurate TDEE and can reduce some kcal from there.

[somewhatjacked]

Why not eat at TDEE for 2 weeks and see if weight stays the same? If it is you got a very accurate TDEE and can reduce some kcal from there.

178 this morning - looking scronny

I have no deadline or anywhere to be with low bf% so I will take a healthy approach instead of starving myself.

I already packed extra food today but I ended up packing less so I will be around 2500 calories. I shouldn't gain weight because it's under my TDEE.

I will slowly work my way up to see whether my TDEE is around 2800 or 3100.

[somewhatjacked]

Why not eat at TDEE for 2 weeks and see if weight stays the same? If it is you got a very accurate TDEE and can reduce some kcal from there.

It seems like the link you suggested is accurate. I lost weight eating 2800 calories. I am increasing it to 3100 calories starting today.