Skip to main content
Novirius
Novirius g David Chin
8 Post(s)
8 Post(s) Gender: Male Goal: Gain Muscle Date Joined: September 9, 2016
Posted

I am trying to cut while on the PPL program using IF and possiblye Keto. I have read that I need to reduce carb intake and increase fats when cutting. Does this mean I need to set fats to the maximum value on the meal planner sidebar? When I do, I get this:

 

If I wanted to go further and attempt Keto (Would love feedback on that btw), I would need to drop the carbs even further. That said, there is a newly released study warning about the long-term effects of Keto: https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(18)30135-X/fulltext#seccestitle10

Looking at the amount of Protein and Calories I'm expected to intake is a bit daunting, but I'm down to make a plan once I get confirmation that this all looks accurate. Also, if there's any advice for squeezing extra Push/Pull days into month 1 (Those parts are more developed than my legs/endurance), that would be helpful. Thanks for taking the time to read this. 

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: Novirius

I am trying to cut while on the PPL program using IF and possiblye Keto. I have read that I need to reduce carb intake and increase fats when cutting. Does this mean I need to set fats to the maximum value on the meal planner sidebar? When I do, I get this:

 

If I wanted to go further and attempt Keto (Would love feedback on that btw), I would need to drop the carbs even further. That said, there is a newly released study warning about the long-term effects of Keto: https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(18)30135-X/fulltext#seccestitle10

Looking at the amount of Protein and Calories I'm expected to intake is a bit daunting, but I'm down to make a plan once I get confirmation that this all looks accurate. Also, if there's any advice for squeezing extra Push/Pull days into month 1 (Those parts are more developed than my legs/endurance), that would be helpful. Thanks for taking the time to read this. 

@Novirius I plan to do a video on the Keto diet.. in the meantime, I'll say that I don't think it's the best method of weight loss because it can cause a lot of muscle loss as well.

 

I think 75g carbs does seem awfully low.. and your overall calories seem really low too.. what did you enter into the calculator on the @mealplan page for your training? Did you go with 3-5 days of moderate intensity workouts?

 

And in terms of doing more PUSH and PULL workouts.. you probably don't need to do MORE workouts.. just reduce the total volume of your leg routines if they are more developed and you're happy with them at the moment.

Need 1 on 1 coaching? Send me a direct message to learn more!
Novirius
Novirius g David Chin
8 Post(s)
8 Post(s) Gender: Male Goal: Gain Muscle Date Joined: September 9, 2016
Posted

I set it as little to no exercise since I assumed the calculator was before including any programs on the website. Based on your response, I assume I should have included the program which would mean 3-5 days of moderate exercise.

 

This is the result I get when I do that.

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: Novirius

I set it as little to no exercise since I assumed the calculator was before including any programs on the website. Based on your response, I assume I should have included the program which would mean 3-5 days of moderate exercise.

 

This is the result I get when I do that.

@Novirius Yeah you have to choose a training amount that relates to your program haha. So what you've got now is much better!

 

I would simply adjust the carbs and fats a little bit. More fats, less carbs.

 

If you're going for fat loss, try taking the carbs down to more like 150g - 175g. Therefore, bring your fats up to more like 100g - 110g, so that your calories stay more or less the same.

Need 1 on 1 coaching? Send me a direct message to learn more!
Novirius
Novirius g David Chin
8 Post(s)
8 Post(s) Gender: Male Goal: Gain Muscle Date Joined: September 9, 2016
Posted

Sounds good; thanks for the advice!

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: Novirius

Sounds good; thanks for the advice!

@Novirius You're welcome! Happy to help!

Need 1 on 1 coaching? Send me a direct message to learn more!
AdaOzil10
AdaOzil10 g Yusselly Hidalgo
7 Post(s)
7 Post(s) Gender: Female Goal: Lose Fat Date Joined: September 9, 2018
Posted

Hi!! I have kept my macros at 30% C - 30% P and 40% F for years.. I think my body needs a change because I haven't seen any changes from the outside and getting annoyed. I have considered lowering the Fat and increasing the Carbs, however, I am not sure by how much is good. I ran the Macro Calculator here and it puts me at 55% (241 g) C - 30% (143 g) P and 15% (33 g) F.. The Protein seems low to me, I weigh 129 lbs and thought perhaps since my goal is to lose fat and keep lean muscle, 1.5 g per pound of protein would be best, also, I am afraid of that high carb number.. I have been eating about 1450 calories a day, but the Macro Caluculator suggests 1832 O_O So, that is pretty high. My Macros have never been consistent in the last several years.. they have been al over the place and I have been told that at point had them way too low and was putting my body in starvation mode (based off of a resting metabolic assessment test that I took at a gym I used to go to) I want to do this right this time. Any suggestions on whether I would be okay eating that much more and also, increasing carbs by that much more? I love peanut butter too much hahaha :( I appreciate any input.

Adawg38
Adawg38 g Aaron Henry
563 Post(s)
563 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: AdaOzil10

Hi!! I have kept my macros at 30% C - 30% P and 40% F for years.. I think my body needs a change because I haven't seen any changes from the outside and getting annoyed. I have considered lowering the Fat and increasing the Carbs, however, I am not sure by how much is good. I ran the Macro Calculator here and it puts me at 55% (241 g) C - 30% (143 g) P and 15% (33 g) F.. The Protein seems low to me, I weigh 129 lbs and thought perhaps since my goal is to lose fat and keep lean muscle, 1.5 g per pound of protein would be best, also, I am afraid of that high carb number.. I have been eating about 1450 calories a day, but the Macro Caluculator suggests 1832 O_O So, that is pretty high. My Macros have never been consistent in the last several years.. they have been al over the place and I have been told that at point had them way too low and was putting my body in starvation mode (based off of a resting metabolic assessment test that I took at a gym I used to go to) I want to do this right this time. Any suggestions on whether I would be okay eating that much more and also, increasing carbs by that much more? I love peanut butter too much hahaha :( I appreciate any input.

I don't think the calories are too high. Most calculators will probably be around the same as long as you put in the correct info. I will also say as far as losing weight it's different for everyone, some do better on a higher carbs and lower fat ratio, and some do better on a higher fat lower carb ratio. It's up to you. If you like fats more than adj it for more fats and lower carbs. Carbs do not me you are going to gain fat as long as you eat the right source of carbs. You can also try this, a popular ratio for losing fat is 40% c, 30% p, and 30% f. That would lower your carbs a bit and increase the fats. The info on these calculators are usually just a guide and you can tweek numbers through trial and error for what works for you.

 

 

I have been training coming up on 6 years and have made some great gainz. I've done a lot of trial and error on myself as well as learned from others and through research online. I've come along way in strength and size since I've started. I will continue to learn and make myself better each day. MS Athlete/Super Hermanite BEING CHALLENGED IN LIFE IS INEVITABLE, BEING DEFEATED IS OPTIONAL.
AdaOzil10
AdaOzil10 g Yusselly Hidalgo
7 Post(s)
7 Post(s) Gender: Female Goal: Lose Fat Date Joined: September 9, 2018
Posted
Posted By: Adawg38

I don't think the calories are too high. Most calculators will probably be around the same as long as you put in the correct info. I will also say as far as losing weight it's different for everyone, some do better on a higher carbs and lower fat ratio, and some do better on a higher fat lower carb ratio. It's up to you. If you like fats more than adj it for more fats and lower carbs. Carbs do not me you are going to gain fat as long as you eat the right source of carbs. You can also try this, a popular ratio for losing fat is 40% c, 30% p, and 30% f. That would lower your carbs a bit and increase the fats. The info on these calculators are usually just a guide and you can tweek numbers through trial and error for what works for you.

 

 

Thank you for your input, I really apprecaite it. I have done the 40%C 30% P 30% F before as well. Perhaps tweeking it like you suggest is what I should shoot for and try it out for a while. How much to eat to be on that deficit is what I also am not sure about. The calcultor suggests my BMR in motion is 2081 calories a day. and to be on a deficit it is having me eat 1832, that is about 250 caloric deficit. I know Scott in his videos says between 250 - 500. I was shooting for 500 so that puts me at 1581. Before running these numbers, I was eating about 1450 for years.. Why haven't I seen a difference if I have been eating on a deficit al this time? I must have defin. reached a plateau :/ ... So, I am trying to figure out how to break it, and nutrition is one of the things that come to mind, therefore, switching the macros around. Any other ways to break the pleateu with workouts ? and not touching nutrition? or is nutrition the best way to break that pleateu ? :)

Adawg38
Adawg38 g Aaron Henry
563 Post(s)
563 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: AdaOzil10

Thank you for your input, I really apprecaite it. I have done the 40%C 30% P 30% F before as well. Perhaps tweeking it like you suggest is what I should shoot for and try it out for a while. How much to eat to be on that deficit is what I also am not sure about. The calcultor suggests my BMR in motion is 2081 calories a day. and to be on a deficit it is having me eat 1832, that is about 250 caloric deficit. I know Scott in his videos says between 250 - 500. I was shooting for 500 so that puts me at 1581. Before running these numbers, I was eating about 1450 for years.. Why haven't I seen a difference if I have been eating on a deficit al this time? I must have defin. reached a plateau :/ ... So, I am trying to figure out how to break it, and nutrition is one of the things that come to mind, therefore, switching the macros around. Any other ways to break the pleateu with workouts ? and not touching nutrition? or is nutrition the best way to break that pleateu ? :)

It is possible you've reached a plateau, or maybe that's your bodys comfort zone. So many variables. Are you burning enough calories in your workout? Some ways I've seen to break a plateau is to slowly up your calories intake into a surplus for say 12 weeks. You don't have to go over a 500 calorie surplus. Then try going back to your deficit. Maybe the 130 calories more on Scotts calculator may get your body moving again. Definatley may need to make sure your nutrition is a little more into spec if you have been eating too much sugar, have a cheat day or you just need to eat less/more carbs. The leaner you are the harder it is going to be to lose the little bit of fat.

I have been training coming up on 6 years and have made some great gainz. I've done a lot of trial and error on myself as well as learned from others and through research online. I've come along way in strength and size since I've started. I will continue to learn and make myself better each day. MS Athlete/Super Hermanite BEING CHALLENGED IN LIFE IS INEVITABLE, BEING DEFEATED IS OPTIONAL.
AdaOzil10
AdaOzil10 g Yusselly Hidalgo
7 Post(s)
7 Post(s) Gender: Female Goal: Lose Fat Date Joined: September 9, 2018
Posted
Posted By: Adawg38

It is possible you've reached a plateau, or maybe that's your bodys comfort zone. So many variables. Are you burning enough calories in your workout? Some ways I've seen to break a plateau is to slowly up your calories intake into a surplus for say 12 weeks. You don't have to go over a 500 calorie surplus. Then try going back to your deficit. Maybe the 130 calories more on Scotts calculator may get your body moving again. Definatley may need to make sure your nutrition is a little more into spec if you have been eating too much sugar, have a cheat day or you just need to eat less/more carbs. The leaner you are the harder it is going to be to lose the little bit of fat.

I used to wear a FITBIT to track my calories burned during a workout and stopped using. I would say (depending on my workouts) between 250 and 400 calories. I usually do weight training followed by HIIT. You are very kind for answering my questions :)

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: AdaOzil10

Hi!! I have kept my macros at 30% C - 30% P and 40% F for years.. I think my body needs a change because I haven't seen any changes from the outside and getting annoyed. I have considered lowering the Fat and increasing the Carbs, however, I am not sure by how much is good. I ran the Macro Calculator here and it puts me at 55% (241 g) C - 30% (143 g) P and 15% (33 g) F.. The Protein seems low to me, I weigh 129 lbs and thought perhaps since my goal is to lose fat and keep lean muscle, 1.5 g per pound of protein would be best, also, I am afraid of that high carb number.. I have been eating about 1450 calories a day, but the Macro Caluculator suggests 1832 O_O So, that is pretty high. My Macros have never been consistent in the last several years.. they have been al over the place and I have been told that at point had them way too low and was putting my body in starvation mode (based off of a resting metabolic assessment test that I took at a gym I used to go to) I want to do this right this time. Any suggestions on whether I would be okay eating that much more and also, increasing carbs by that much more? I love peanut butter too much hahaha :( I appreciate any input.

@AdaOzil10 Great input from Aaron!

 

I agree too, I think you do need to change your numbers a bit. Your body DOES adapt to the nutrition you're giving it, so once you hit a plateau, that's a sign that something needs to change, whether that's your macros, overall calories, training, or a little bit of everything.

 

What's your goal from here? I see you've been talking about a deficit.. so fat loss is the aim? But you can't lose weight at 1450 calories?

Need 1 on 1 coaching? Send me a direct message to learn more!
AdaOzil10
AdaOzil10 g Yusselly Hidalgo
7 Post(s)
7 Post(s) Gender: Female Goal: Lose Fat Date Joined: September 9, 2018
Posted
Posted By: Scott_Herman

@AdaOzil10 Great input from Aaron!

 

I agree too, I think you do need to change your numbers a bit. Your body DOES adapt to the nutrition you're giving it, so once you hit a plateau, that's a sign that something needs to change, whether that's your macros, overall calories, training, or a little bit of everything.

 

What's your goal from here? I see you've been talking about a deficit.. so fat loss is the aim? But you can't lose weight at 1450 calories?

My goal is to lose fat. I am weighing about 129 (have not weight in months out of fear of seeing a high number, I used to weigh 118 but did a lot of cardio, and fast circuit training , as in weights in a circuit with little rest in between) I sprained my ankle 2 years ago and my cardio has reduced significantly. Stuck with weight training and my weight started going up due to too many cheat meals on the weekends. I am at 129 now (last I checked) my clothes fit the same, maybe a bit tighter on the thighs and upper body however I have noticed more muscle definition. I want to look tight tuned, not fluffy toned (if that makes sense). My macros last 2 weeks has been moved to 35% Carbs, 25% Fat 40% Protein 1585 calories from years of either 30% Carbs, 40% Fat 30% Protein or 25% Carbs 40 %Fat 35 % Protein with calories at 1400 a day ( sometimes a little less)

 

What is your opinion on these macros ?

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: AdaOzil10

My goal is to lose fat. I am weighing about 129 (have not weight in months out of fear of seeing a high number, I used to weigh 118 but did a lot of cardio, and fast circuit training , as in weights in a circuit with little rest in between) I sprained my ankle 2 years ago and my cardio has reduced significantly. Stuck with weight training and my weight started going up due to too many cheat meals on the weekends. I am at 129 now (last I checked) my clothes fit the same, maybe a bit tighter on the thighs and upper body however I have noticed more muscle definition. I want to look tight tuned, not fluffy toned (if that makes sense). My macros last 2 weeks has been moved to 35% Carbs, 25% Fat 40% Protein 1585 calories from years of either 30% Carbs, 40% Fat 30% Protein or 25% Carbs 40 %Fat 35 % Protein with calories at 1400 a day ( sometimes a little less)

 

What is your opinion on these macros ?

@AdaOzil10 If you're struggling to lose fat, I would go with the lowest amount of carbs (25%). But the overall calories sounds like you should be in a deficit.. you probably don't want to go too much lower really.

 

Are you able to start increasing your cardio again now to burn more calories? Or do more circuit training again? I think burning more calories with lower carbs would be your best option in terms of losing fat.

 

If you book a consultation though, we can sort it out there!

Need 1 on 1 coaching? Send me a direct message to learn more!
luckyvenkat
luckyvenkat g lucky venkat
30 Post(s)
30 Post(s) Gender: Male Goal: Gain Muscle Date Joined: February 2, 2019
Posted

Carbohydrate has 4 calories per gram. About 50 to 60 percent of your total daily calories should come from carbohydrate.Fat has the most calories of all the nutrients: 9 calories per gram. In a healthy diet, about 30 percent of total daily calories should come from fat. This means eating about 50 to 80 grams of fat each day. Fat gives the body energy, too, but the body changes only about 10 percent of fat into glucose.

muscular strength
 You must be a Member to view or reply this tread. Please Log In or become a Member .