Hallo guys,

thats my first post on this side, so i hope you can help me. I wanting to lose fat to a point where i want to be around 10% Bodyfat. Here are some basic information:

1. Age: 25
2. Height: 169cm (5.5 Feet)
3. Weight: 82kg (180.8 lbs)
4. Bodyfat %: around 20% to 22%
5. Goal: Weight Lose and lean gains
6. How long you have been exercising: started exercising again in September 2016
7. Daily calories: 1882calories for fat loss
8. Daily macros in grams (protein, carbs, fat): 64g Protain, 22g Fat, 357g Carbs
9. Injuries or restrictions: no

I watched the video from Scott, where he shows how to build your own mealplan. The above calories came from that calculation. The problem is that im a little confused. How much should i eat if im resting or training? My current training is a Push/Pull/Leg Workout with high volume. Im doing a lot of dropsset and superset.

Thank you in advance :D

From what I can see, your carbs are way too high and your protein and fats are too low. You need at least 1 gram of protein per pound of lean weight to support growth with the intensity of your workouts. This means 180Lbs x .8 (assuming 20% body fat) = 144 grams of protein

Carbs are important to fuel your workouts but too much will cause your body fat to stay the same or increase with any muscle gain. Carbs also stimulate an insulin response and insulin is the hormone that increases body fat when you eat too much glucose. Fats, on the other hand, are more powerful sources of energy and do not lead to fat gain as they are processed by the liver and do not use insulin. However, if you consume more total calories (protein, fat, carbs) than your body needs, you will put on body fat regardless of the quality of your macronutrients and your macro splits.

So - 144g of protein = 576 calories. 1882 total calories - 576 calories leaves 1306 total calories. If you cut carbs to 200 grams, that would be another 400 calories (200g x 4). That then leaves 906 total calories you can use for healthy, natural fats. That would equate to 100 grams of healthy fats (100g x 9 calories). The key is they must be HEALTHY fats from natural sources like whole eggs, whole fat dairy, avocadoes, fatty fish (tuna, salmon, anchovies), olive oil, coconut oil, nuts (walnuts, flaxseed, almonds, peanuts). The crappy man-made and un-natural fats like vegetable oils, fats in fast and processed foods should not be consumed.

I would start with these macro counts and see how your body responds. You can then tweak them based on what the mirror shows you over time. Tweaking would be keeping your protein the same but either lowering fats and increasing carbs (if you are really lethargic) or decreasing carbs and increasing fats (if you are not leaning out) but staying within 1882 total calories. It will take some time for your body to become more efficient burning fat as fuel when your glucose (carbs) levels are depleted but you will get leaner and stronger. I eat low carbs but high protein and fat and I have incredible workouts. My body has learned over the years to quickly burn fat for energy such that I don't need as many carbs to fuel my growth and workouts.

John

First of all thank you for your time to give me explanations and your advice. I have one last question. The calculated values are for trainings days?

thank you

Eiham

I would say eat the same whether you're training or not. (At least that's what I do).

Take your BMR at rest and active and average them.

(for me that's about 2800 cals/day). then add your surplus or take back your deficit.

Now, you can do 144 g of protein a day, but you might want to do a bit more. (still, let's say you keep it there for the time being).

144g x 4 cal/g = 576 cal (of 1882 you say you have available)

then we take in fats. I like taking in a LOT of fats (literally doing ~130 g/day, but that's a LOT, I just would rather have high fats than really high carbs)

Anyway, let's say you're taking in 85g of fat (which is what my mealplanner actually recommends for me, 6', 175 lbs)

85 g x 9 cal/g = 765 cal (of 1882)

at this point we only have carbs left. Let's take the 1882 - 576 - 765 = 541 calories left.

This is going to be

541 cal * (1/4) g/cal = 135.25 g of carbs.

So your totals come out to

144 g protein, 85 g fat, 135 g carbs

That's not bad at all. However, it's going to be hard for you to come all the way up from 60-70g of protein to 144. Take it slow if you need to, just get your body used to it and you'll do great!

For me, my totals are:

233 protein, 399 carbs, 82 fats

but I give myself some leiniency and try to hit anywhere between that and

308 protein, 307 carbs, 85 fats. It is hard for me to eat 400 g of carbs every day. Sometimes damn near impossible. However, I can always chug down a double scoop of 30/8/3 per scoop protein and call it a day.

as long as I hit my caloric intake goal every day, I'm happy. I also like hitting my protein macro every single day. But I will vary my carbs/fats as long as the overall calories stay the same, but I like to eat really clean (my fats come from nuts, avocado and meats mostly and then a little bit in my coffee for creamer)

Even then, still monitor your bodyfat % guesstimate and your weight. you will absolutely know when you're dropping bf%, it's just one of those things when you look in the mirror and just feel it. It also helps to keep a "before" picture of yourself as a reminder for motivation and comparison. I know I've been eating at ~300-400 daily calory surplus, but I still lost about 2 lbs over the last two weeks so I might have to up my calories even more because BMRs are just a "guesstimate" and the math can't know how your specific body deals with the different macros and how effective it is when processing them but it's always a good place to start!

The calculated values are for all days. On training days, your body needs the calories to fuel your workouts. On rest days, the body needs the calories to repair your muscle tissue. Cutting calories on non-training days is a bad idea.

John