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kebhorna
kebhorna g jorge horna
31 Post(s)
31 Post(s) Gender: Male Goal: Lose Fat Date Joined: April 4, 2015
Posted

So as long as there is a calorie deficiet you will lose weight ( in our case fat?)

 

I am asking this because after reading so many articles and asking people I always get different responses when it comes to macros!

 

since my goal is to maintain muscle and lose fat most of people say to concentrate on protein and fats. But I find it very unbalance when I leave little room for carbs. what would it be the point to lower carbs so much when cutting or losing fat is someone is at a calorie deficiet?

 

this is my stat so far

 

40/40/20 workout days - pro/carbs/fats

 

40/30/30 nonworkout days pro/carbs/fats

 

currently at 88 kg

 

2500 in order to lose "weight"

 

I was following a 45/25/30 before but I was feeling very miserable honestly...=/

 

let me know ur thoughts and ur knowledge..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: kebhorna

So as long as there is a calorie deficiet you will lose weight ( in our case fat?)

 

I am asking this because after reading so many articles and asking people I always get different responses when it comes to macros!

 

since my goal is to maintain muscle and lose fat most of people say to concentrate on protein and fats. But I find it very unbalance when I leave little room for carbs. what would it be the point to lower carbs so much when cutting or losing fat is someone is at a calorie deficiet?

 

this is my stat so far

 

40/40/20 workout days - pro/carbs/fats

 

40/30/30 nonworkout days pro/carbs/fats

 

currently at 88 kg

 

2500 in order to lose "weight"

 

I was following a 45/25/30 before but I was feeling very miserable honestly...=/

 

let me know ur thoughts and ur knowledge..thanks

=)

 

Well you are on the right track bro. Honestly, it comes down to learning you body and that can be the hardest part.

 

You want to be in a deficit of about 250-500 calories a day to lose weight and maintain your muscle mass.

 

If anything I would adjust only the carbs on the days you are not training. Have you thought about carb cycling?

 

Can you post for us your daily macros in grams right now along with your bodyweight and bodyfat %?

 

Also, let us know what muscle groups you are training on which days. We can easily show you how to adjust your macros to get the most out of your training.

 

What are you doing for cardio?

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kebhorna
kebhorna g jorge horna
31 Post(s)
31 Post(s) Gender: Male Goal: Lose Fat Date Joined: April 4, 2015
Posted

Thanks for answering Scott!

 

well long story short. I was at around 10-12 % when i decided to bodybuild. But I ended up following a diet plan for someone under roids...

got fat...end of that story.

since I have been bodybuilding religiously for a year...i believe i gained around 8-10 kilos of muscle and i dont know my bodyfat but my guess looking at the mirror is around 20%....I ended up with 93 kilos...but already lost tons of fats..just want to know if I am in the right track!

now I am at 87 kg.

Im 5'7

29

bodyfat= around 20%

my bodytype MESOMORPH/ENDOMORPH...

I can gain fat easily and lose it easily...as well as muscle.

daily macros on workout days

240 grams of protein

240 grams of carbs

62 grams of fats

 

non workout days

 

240 grams of protein

200 grams of carbs

86 grams of fats

 

Monday workout- Leg/hamstrings/calves all supersets ( 1 hr long)

tuesday- shoulder/traps/abs supersets (" ")

wednesday- 20 min HIIT

thrs - chest/back/calves supersets (" ")

friday- arms/abs supersets

saturday- 20 min HIIT

Sunday- full rest!

this is how I was when I started

 

yep...I got fat.... hahhaa

 

anyways, any suggestions, or tips will be appreciated

JoeHurricane
JoeHurricane p Jordan Matthews
1.5K Post(s)
1.5K Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: kebhorna

Thanks for answering Scott!

 

well long story short. I was at around 10-12 % when i decided to bodybuild. But I ended up following a diet plan for someone under roids...

got fat...end of that story.

since I have been bodybuilding religiously for a year...i believe i gained around 8-10 kilos of muscle and i dont know my bodyfat but my guess looking at the mirror is around 20%....I ended up with 93 kilos...but already lost tons of fats..just want to know if I am in the right track!

now I am at 87 kg.

Im 5'7

29

bodyfat= around 20%

my bodytype MESOMORPH/ENDOMORPH...

I can gain fat easily and lose it easily...as well as muscle.

daily macros on workout days

240 grams of protein

240 grams of carbs

62 grams of fats

 

non workout days

 

240 grams of protein

200 grams of carbs

86 grams of fats

 

Monday workout- Leg/hamstrings/calves all supersets ( 1 hr long)

tuesday- shoulder/traps/abs supersets (" ")

wednesday- 20 min HIIT

thrs - chest/back/calves supersets (" ")

friday- arms/abs supersets

saturday- 20 min HIIT

Sunday- full rest!

this is how I was when I started

 

yep...I got fat.... hahhaa

 

anyways, any suggestions, or tips will be appreciated

If you did choose to do carb cycling like Scott suggested, I would say make your high carb days monday and thursday, when you are training legs and chest/back. Then you could have medium days for arms and shoulders/traps, then low carb on your off day and maybe one of your HIIT days.

So you could try something like


Monday - High Carbs

Tuesday - Medium Carbs

Wednesday - Low Carbs

Thursday - High Carbs

Friday - Medium Carbs

Saturday - Medium/Low Carbs

Sunday - Low Carbs

 

This could help with losing fat, whle you'll also still get plenty of carbs in throughout the week.

 

Thoughts??

Jordan

SHF Athlete MS Athlete Partial Fitness YouTuber
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: JoeHurricane

If you did choose to do carb cycling like Scott suggested, I would say make your high carb days monday and thursday, when you are training legs and chest/back. Then you could have medium days for arms and shoulders/traps, then low carb on your off day and maybe one of your HIIT days.

So you could try something like


Monday - High Carbs

Tuesday - Medium Carbs

Wednesday - Low Carbs

Thursday - High Carbs

Friday - Medium Carbs

Saturday - Medium/Low Carbs

Sunday - Low Carbs

 

This could help with losing fat, whle you'll also still get plenty of carbs in throughout the week.

 

Thoughts??

Jordan

yeah I am also concerned with your fat intake. There is no need to drop that on days when you are not lifting. I would just cycle the carbs to be honest. You NEED fat in order to maintain normal T-levels man.

 

Have you looked into the carb cycling?

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kebhorna
kebhorna g jorge horna
31 Post(s)
31 Post(s) Gender: Male Goal: Lose Fat Date Joined: April 4, 2015
Posted

Thanks for the answer Joe,

how many grams would u recommend then for high, medium and low? I picked 40/40/20 cuz I really train hard, and when lowering my carbs I really feel tired in the middle of my workouts.

 

Scott, do you think I should lower my protein to 230 to give more space to my carbs and keep my fat ratio the same?

kebhorna
kebhorna g jorge horna
31 Post(s)
31 Post(s) Gender: Male Goal: Lose Fat Date Joined: April 4, 2015
Posted

how will I carb cycle this?

 

230 gram of pro = 920

230 grams of carbs= 920

74 grams of fats = 666

 

total cal 2506.

 

Do i always have to match my minimum cal for the day?

 

how long should I carb cycle for?

 

since I am superseting ( I forgot to say that I rest between 60-90 seconds but do 30 seconds Hiit in between all sets)

when should I deload? and how long for?

 

I appreciate all the tips, thanks!

 

 

kebhorna
kebhorna g jorge horna
31 Post(s)
31 Post(s) Gender: Male Goal: Lose Fat Date Joined: April 4, 2015
Posted

Update...Today I felt it very bad....I think i will bring up my calories to 2600 or 2700....like I said before I lose weight very quick...but maybe im losing muscle too ( I just added protein and fat)

 

so,

how will I carb cycle this?

260 protein

230 carbs

87 fats

?

 

JoeHurricane
JoeHurricane p Jordan Matthews
1.5K Post(s)
1.5K Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: kebhorna

Update...Today I felt it very bad....I think i will bring up my calories to 2600 or 2700....like I said before I lose weight very quick...but maybe im losing muscle too ( I just added protein and fat)

 

so,

how will I carb cycle this?

260 protein

230 carbs

87 fats

?

 

Have you looked up carb cycling? I don't know if we have any articles about it yet...although there is a rough idea of carb cycling here which might help: http://muscularstrength.com/article/burn-your-stubborn-belly-fat-six-pack-in-six-weeks

 

Your protein and fats look good - like Scott said, you don't want to drop your fats too low. So try and keep those numbers more or less where they are while you're carb cycling.

 

Yes, always match your minimum caloric intake for the day.

 

Carb cycle for as long as it takes to lose the fat you want to lose.

 

Deload every 6-8 weeks or whenever you feel like you need to. Listen to your body.

 

Jordan

SHF Athlete MS Athlete Partial Fitness YouTuber
kebhorna
kebhorna g jorge horna
31 Post(s)
31 Post(s) Gender: Male Goal: Lose Fat Date Joined: April 4, 2015
Posted

Thanks for the article Joe,

 

Question

 

according to this, u lower ur fats and protein on high carb days, will I still maintain my muscle like that?

kebhorna
kebhorna g jorge horna
31 Post(s)
31 Post(s) Gender: Male Goal: Lose Fat Date Joined: April 4, 2015
Posted

I can honestly handle 270 grams of protein max...or I will feel like vomiting....

I can go as low as 200...or even 190....although I always been keeping it steady,

as for carbs I can go as high without any problem, fats...not that high...

 

how can I work this carb cycling out?

muscular strength
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