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stosh100
stosh100 g San Tosh
3 Post(s)
3 Post(s) Gender: Male Goal: Gain Muscle Date Joined: February 2, 2018
Posted

I have screwed up my metabolism a little bit this past 2 months, while cutting, somehow I'm fairly certain I gained weight while eating at a deficit. However, got stronger while running a PPL x 2 a week, had a 1RM test this week. 

 

sbd - 315/235/355, don't really mind if they get lowered.

 

I'm moving to the PPL here, but with heavy weight on the first half of the week, with more volume/hypertrophy on the second half of the week. Training 6 days a week.

188 ---> 197 

Age: 22

5'6

23% BF

Sedentary/Student life - Always do the minimal option.

 

So: Meal Plan here:

C/P/F - 261/152/53

2128 Calories in Total

 

Meal Plan Rapid Fat loss:

1878 Calories in total

C/P/F - 198/152/53 

 

So: IIFYM: 


C/P/F - 149/162/73

1904 Calories in Total

 

Obviously I would love Meal Plan here, with more calories and all that good stuff, but what should I use? Trying to get to 180 Lbs, then move on from there. Thanks!

 

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: stosh100

I have screwed up my metabolism a little bit this past 2 months, while cutting, somehow I'm fairly certain I gained weight while eating at a deficit. However, got stronger while running a PPL x 2 a week, had a 1RM test this week. 

 

sbd - 315/235/355, don't really mind if they get lowered.

 

I'm moving to the PPL here, but with heavy weight on the first half of the week, with more volume/hypertrophy on the second half of the week. Training 6 days a week.

188 ---> 197 

Age: 22

5'6

23% BF

Sedentary/Student life - Always do the minimal option.

 

So: Meal Plan here:

C/P/F - 261/152/53

2128 Calories in Total

 

Meal Plan Rapid Fat loss:

1878 Calories in total

C/P/F - 198/152/53 

 

So: IIFYM: 


C/P/F - 149/162/73

1904 Calories in Total

 

Obviously I would love Meal Plan here, with more calories and all that good stuff, but what should I use? Trying to get to 180 Lbs, then move on from there. Thanks!

 

Well remember, the numbers you get from the @mealplan calculator are just starting points for your diet. The numbers are pretty similar really, at least calorie wise anyway.

 

I would agree with your IIFYM numbers a bit more, because after looking at your first set of numbers I was going to suggest you increase the fat. However, you still probably want at least 1.2g protein per pound of lean bodyweight when cutting to help you maintain as much muscle as possible, which for you is around 152lbs and would be about 180g protein.

 

I actually suggest you go with closer to 2100 calories, because you should hopefully still lose weight at that number fairly easily and you always want to start a cut at the highest number possible, so that it gives you room to cut further if/when you hit plateas without going SUPER low on calories. Plus, slow weight loss is better for focusing on fat loss and not sacrficing muscle.

 

Also, I put your numbers into the @mealplan calculator and with moderate exercise (which is basically what you're doing while running a PPL split) has you at 3000 calories BMR in motion.. which would mean you need more like 2500 calories to be in a deficit.

 

Do you know what your most recent macros were prior to these changes your planning to make?

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stosh100
stosh100 g San Tosh
3 Post(s)
3 Post(s) Gender: Male Goal: Gain Muscle Date Joined: February 2, 2018
Posted

Thanks for the quick reply Scott! Kick ass website you have running.

 

Yeah I always felt like I've been undereating to be honest, if I ate close to 2500, I may be able to rep my 1rm's. I've been doing my best to eat around 1950, and 1800 on Sunday (non training days). I'm pretty damn hungry, but I make sure to eat complex carbs/fiber to feel hungry/satiated. I also hit about 120 cal worth of cardio a day as well if that helps.

 

 

I'm thinking just run with 180g P and the rest fill up approprietly with F/C and emphasize fats a bit more than Carbs this time. Run it for a month/weigh myself weekly and see what happens.

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted

@stosh100 thanks man!

 

Yeah you might be undereating and therefore your body is holding onto fat because it thinks it needs it due to not enough calories coming in from elsewhere. Try working up to around 2500 calories slowly on your workout days, but keep the calories a little lower on rest days so that you stay in a deficit.

 

So for the next week for example, work on getting 2100 calories daily, then 2300 the week after that and judge your progress as you go. Definitely try to keep the carbs low - probably between 150g-175g would be a good target! If you have to work up to 2500, then you might want to aim for macros like this...

 

Protein: 200g (800 Calories)

Carbs: 175g (700 Calories)

Fat: 110g (990 Calories)

 

Total Calories = 2490

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stosh100
stosh100 g San Tosh
3 Post(s)
3 Post(s) Gender: Male Goal: Gain Muscle Date Joined: February 2, 2018
Posted

Greatly appreciate it! Thanks for the info!

muscular strength
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