Hello there, Ive been working out religiously for 1 year and I followed a bulking meal plan that made me gained more fat than muscle ( cuz later I realized it was target for someone under roids...anyhow)

I want to lose fat and go back to 10 % BF but minimizing muscle loss...and as long as it takes its fine. ( no rush)

I am carb sensitive and for that reason I tried to eat aprox 1.5 of pro per lb but I think it is too much ( 260 gram everyday)

current weight- 194

height - 5'7

age: 29

BF ( around 20%)

According to this website I shall be eating 2700 Cal a day to lose fat. Should I follow that or do carb cycling?

If doing carb cycling how much should I eat on High, medium and low?

I workout 4 times a week superseting all my workouts---so far I have been maintaining and i kept my protein and fat the same, 260 gram of protein- 80 grams of fat..just carb cycling, but I hit the plateau..so I will appreciate all of your advices!

thanks!!!

I just had a whole thing wirtten up for you and i hit backspace and my browser went back a page losing it all XD

I'll sum it all up for you tho.

Caloric intake should be about 2700 so to lose fat while maintaing muscle follow these rules.

Protein intake for the day At least 1 gram per pound, your 1.5 grams a day may be a little much for this becasue you cannot cut out your carbs and fats completely.

Carbs intake should be around 1-1.5 grams per day, but if you are not living a busy lifestyle (constatnly active) you could do some form of carb cycle... I reccomend not cycling days, but having one meal a day that you take in all (or most) of your carbs and you can time this meal before your workout so you get the most out of your carbs. If you do not want to time meals you can carb cycle days, easiest way would be one day you take in your noraml amount of carbs, maybe a little bit extra, and then the next day you eat almost no carbs, none if possible. So a one on one off sorta of cycle with your normal amount of carbs, still limiting them to your macros. I still recomend timing them to your workouts so you do not go to the gym feelingl awful.

Fats should be noted to not cause your body to gain fat, too many calories will cause you to gain fat. That being said fats are a neccesity for our bodies, you can research more on why we need fats or you can trust me here (Scott Herman made a video about why fats a re good I believe). So I would reccomend maybe 20% of your daily caloric intake be fats. If you can manage to get a good amount of healthy fats in your diet including saturated fats then you can maybe lower that percentage a little bit just to cut out on calories, but if you're not comfortable with judging your own types of fat just follow the 20% rule and keep your calories around 2700 maybe lower if you can :D

Hope this helps and with dedication youll be where you wanna be

First, thanks for taking the time to answer me!

I was thinking 2700 too, but how about in non working out days? should I increase my pro a bit and reduce my carbs since I am carb sensitive or it will not matter as long as I have a cal deficit?

Jorge,

I agree with Ryan's post (NelsonFitness) but I eat my largest carb meal after I workout when your body is most receptive for nutrients. I also practice Intermittent Fasting to get to and maintain my single digit body fat levels.

John

If you feel like you are carb sensitive, you might benefit from lowering your carbs below 200g and increasing your protein and fat to compensate for lost calories.

Also, are you doing any circuit training? What about cardio? Have you checked out the @mealplan site and watched the video there?

Jordan

Thanks for the answer JMboiardi!

Jordan you mean lowering the carbs to 200g so then increasing my pro to 240 or more? or should I increase it till I reach 2700 cal?

is having a 500 cal def ( def gonna make lose muscle as well?)

if I carb cycle shouls I still hit 2700 cal on the H, M, and low days?

thanks for the support!

As long as you have a defeceit in calories you will lose weight, but if you do not have enough protein your muscle can start to break down to function your body. Carbs and fats will just be there to help maintain your activity levels and general health level.