Help structuring macros

[kishanugen]

Hey everyone, I’m looking for some help with my cut. Im 31 a Y.O M Currently 5’8 250. If I’m probably sitting at 30% body fat. I know I need to cut. Idk how to structure my macros for said cut. My ultimate goal is to compete. Would appreciate help and tips.

 

[dawn16]

@kishanugen Figure out your TDEE, calculate a 500 calorie deficit to start, then figure out protein. 1g/lb of fat free mass (or 1g/lb of goal weight) should do it. Carbs and fat as otherwise works for you, so long as you aren’t dipping below say 50g of fat. There’s other ways to do it of course, but this will give you a pretty good start.

 

[kishanugen]

@dawn16 Thanks. I’m thinking 220 for a goal weight, then going from there. Is there an upper limit on fat macros for a cut? Or am I better off focusing on carbs?

 

[dawn16]

@kishanugen 220 is a solid intermediate goal. You’ll probably ultimately need to get under 190 to compete. I’m your height and competed at 190, but I’m also on TRT now and did Men’s Physique. No upper limit on fat, really, just depends on how much you need carbs to function/have energy. Also, you will want to eat your veggies, which do have carbs.

 

[kishanugen]

@dawn16 Thanks for that. I’m glad that I’m on point with my intermediary goal. I was playing around with the math and was thinking’s the same number for competition weight. Do you use Chronometer? I’m trying to not miss setting the app up right lol.

 

[dawn16]

@kishanugen I’ve heard good things about Chronometer but I use macrofactor, which I do recommend. Fwiw, if you’re natural and compete in regular BB, you’ll probably need to get lower than 190. You’ll need to be super lean and probably won’t hold as much mass and water as I do at that weight (if for no other reason than that I’m on TRT).

 

[kagenonikki]

@kishanugen I use Cronometer and I love it. I’ve tried the others including Macrofactor, but I keep coming back to Crono. I will say, though, that I’m pretty comfortable adjusting my own macros. Macrofactor is better if you actually need coaching and aren’t comfortable with adjusting your own macros.

 

[kishanugen]

@kagenonikki There’s a lot of options going on with Crono, but I like it. I’ve just been playing around with it.

I set my macros manually:
protein:220 (goal weight, per @haley009’s advice).

Carbs: 218

Fat: 65

I’m iffy on the amount of fat tbh. Do I want to hit that every day?

 

[dawn16]

@kishanugen IMO, no. As long as you’re generally in the ballpark on protein, get a minimum of fat, and hit your calories, you’re gonna be good for fat loss

 

[kagenonikki]

@kishanugen I think this is a good starting point. You have room to drop fat and carbs even more when your weight loss slows down.

 

[mcolley10]

@kishanugen send me a message, a lot of missing contexts to give good advice, also need pics...have you ever tracked your intake before?

 

[asperd]

@kishanugen You don't need more than 204g protein at your weight (1.8g protein per kg bodyweight per day). You need carbs and fat. But I wouldn't stress out over getting your carbs and fats right down to the gram or within a narrow range. You can go with a wide range for carbs and fats. I have seen scientific studies that show that you're better off eating carbs over fats for losing body fat and gaining/preserving muscle mass. But if I feel like eating fatty proteins and the more pure fats, I'll eat it. If I want fatty carbs over less fatty carbs, I'll go with the fatty carbs. Too little fat is bad for your hormones. And too little carbs is not optimal for your energy. Unless you really want to torture yourself with keto. For your diet to be sustainable, you need to enjoy it. Especially when you're eating at a calorie deficit. Which is why I've never liked restrictive diets like keto or low-carb, low-fat. And prefer the flexibility of IIFYM.