So I have played sports all my life and have always been the “big bone guy!” That being said about 6 years ago I met my wife and I got comfortable and lost control and gained a whopping 330lbs before I decided to take control and do something but I honestly believe I did it all wrong because I did lose a 100lbs but I also lost all my high school strength I had. I got down to 225 and fluctuated between 225-230. I started to gain some of my weight back again because now I work shift work and it was more convenient to eat fast food. But I’ve disciplined myself to eat right and meal prep on sundays and cook in bulk to prepare for the week. I would love to know if my macros are in check and my workout is right. 

Weight- 257

lean weight- 182

bmr- 2,160

Workout 6 sometimes 7 days a week and my Apple Watch says I take average 10,000 steps a day

my current workout routine is the Scott Herman 5 day body building split.

my body fat percentage is 29%

my calorie intake and macros are

2,400 calories

protein- 180-190

carbs- 130-140

fat- 60

Also I do 12 minutes of hit cardio 3 days a week doing one minute of intense elliptical with high resistance and my heart rate gets to 150-155 and then I go to one minute of low resistance elliptical and my heart rate ranges 135-140

@Woscotty by my calculations, the macros you have listed get you to 1860 calories daily. But if your BMR is 2100 at rest, then it's probably more like 2500-2600 in motion, meaning you should be aiming for around 2100-2300 calories to be in a deficit.

Can you post what your BMR in motion was from the @mealplan page here please? I think you have your macros set up pretty good, but if you need a few more calories to make sure you're not losing as much muscle and strength, they'll need a bit of tweaking.

Seems like I just need to up my carbs. Only thing I’m scared of is whatever I eat seems to stick to me lol!

OK so I was right, you actually need a few more calories even to lose weight, just to make sure your deficit isn't super high and causes you to lose too much muscle mass.

So you can probably actually aim for more like 2600-2700 calories on workout days, and then maybe reduce it a little bit on your off days. We can still keep the carbs low-ish, and just increase protein and fat a bit more. You could try these numbers...

Protein: 250g (1000 Calories)

Carbs: 175g (700 Calories)

Fat: 110g (990 Calories)

Total Calories = 2690

If your burning around 3100 calories on workout days, this gives you a deficit of around 400. You can try this for a week or two and see if you start to lose weight. If you maintain, then you need to go lower, but if the weight starts coming off, then it's about right and you can move on from there when you start to plateau.

To reduce your calories on rest days, just take the carbs down to 130g-150g, which will cut back around 100-200 calories.

What do you think?

Man you are the super Saiyan god! Lol! I’ll give this a shot for 2 weeks and report back brother!

@Woscotty haha thanks man. Just got to master Ultra Instinct now 😉 ðŸ’ª Sounds good though man, look forward to hearing how it goes!

Need help with my macros to loose body fat without loosing gainzzzz

I'm 26

weight 204 goal is 185

height 5ft 11

body fat 25%(using skuplt)

bmr rest 2061

bmr motion 3195

so have been having around 2400 cal

working out 5 times week push pull legs

with 15 mins skipping at end

200 carb 220 protein 80 fat, If you cant see on image

These macros look OK. So are you not seeing any weight loss progress with these numbers, with your total calories? Is that the problem? Or are you just wondering if they are good numbers.. ?

Is your skipping just a constant 15 minutes, 5 days a week? So it's kind of LISS? Have you thought about doing some HIIT?

Also remember that you will lose soem muscle when cutting.. but you will be able to minimize muscle loss with a good amount of protein and intense training.

Maybe up

I'm stuck at the same weight with those macros so not sure what I should reduce.

I do like a HIIT skipping where i go all out till i cant continue 30 second rest and go again

Cutting sucks big time haha, cheers.

Maybe should try 180 carb 240 protein 80 fat

OK if you're not seeing results, and you need to reduce your calories further, I'd suggest just cutting out more carbs. Take the carbs back to more like 150g. That's 200 calories gone right there. That should put you back into a deficit. If you swap carbs for protein you'll still be eating the same number of calories.

But that's good about the skipping. Maybe take a couple of days to more like 20 minutes of HIIT if you need to burn more calories too.