Hi all i need your opinions and thoughts about my macros and workout

First of all iam 94kg 182 cm and 18%BF

MY MACROS are 200 protein 150carb and 55~60FAT

I DO normal.split chest/bi.....back/tri....legs ...shoulders/traps

I try always to.cut my rest and do superset or drop set and i left heavy

Cardio 2 times 20~30 min hiit cardio on any machine available or bodyweight circuit training

My meal plane :meal1: 50 gm oat -6 egg white -30gm cashews

Meal2:100gm basmatic rice+150 gm red meat

Meal3:preworkout :150 gm chicken 200 gm sweet potato 1TBSP olive oil

Postworkout shake: 1scoop whey +40gm oat or sometimes a banana instead of oat

Plenty of veggies witb each meal

Do u recommend reducing fat further more as i feel iam not good with burning fat for fuel as if i cut fat from my diet and dont feel any difference

Are you trying to cut ?

If i read it right you do 3 workout days per week?

I think the fat is already very very low. I wouldn't reduce that much more. If any then rather go lower with the carbs. And exchange the red meat for chicken or fish.

Do you just want to loose bodyfat percentage ? Or general wonna shrink down in size / weight ?

I am honestly wondering how you can not loose weight with that little food described above. Is there maybe some inbetween or bigger cheatmeals every now ánd then?
I know everybody is a bit different in their metabolism. But it's something that comes to mind when looking at those numbers. Especially when you are actually working out hard enough and doing HIIT on top of it.

How long have you been on that cut already? It might also be that your metabolism already slowed down so much and adjusted that you need to give it a break, in order to come back to a diet at a later point and being able of loosing some weight again.

If that is not the case, and you are just stuck on there, you could try carb cycling or intermitted fasting. But i personally am rather a believer of this being the last choices to tap down the last fat percentages around 10% . But it might benefit you.

Ahmed,

Your fats are too low. You should be eating whole eggs not egg whites. Testosterone and growth hormone are made from fat and cholesterol. If you are trying to get lean naturally, you need to reduce your carbs and ensure you are eating only complex ones. You need to fill in the caloric deficit with healthy fats. You don't want to go below 1500 calories/day as a male or you will go in starvation mode which ceases fat loss.

Whether you are good at using fat for fuel or not, you have to put your body in a situation where it has no choice but to use fat to supply your energy needs when you lower your carbs. Everyone's body can do it, some are more efficient than others, but it is the most effective way to get lean. I would lower your carbs to 100g-125g and fill in the 25 to 50 gram reduction with fat. See how it works and tweak if necessary.

John

i was hinting at the same. With that little intake per day he might just slow down the cut completely.

And in regards to the fats - I recently had to disvover myself that I still was eating too little fat (had increased my intake few month ago already, apparently still wasn't enough) - once changed that my strength began to shoot up, and my bodyweight has not changed at all.

Weight mostly increases or decreases with the intake of carbs. (unless of course your whole caloric intake per day is just too high in general, then you will put on weight no matter what )

Spot on as usual, John :)

Thank u for taking time to help me

About working out i left iron for 4 to 5 days per week with one or 2 pure cardio days

About metabolism u are right i think i have damaged my metabolism for a period of time with too little food and huge output....With some researches i found that there is something called reverse dieting to restore my normal metabolism basicly by slowly adding calories to my diet over long period till reaching maintainance

And about how long for the cut...actually i statted to 100%stick to the plane 5 days ago but other days i always had some unplanned treats (so u think that little cheats is spoiling whole the cut)

John i agree with you about cholestrol issue and its role in test production but the thing is when i eat egg yolk i always felt uncomfortable with my stomach (digestion issue)

About reducing carb i think 130 gm of carb Is the lowest for me to perform well in the gym otheewise i will feel sluggish and tired....Increasing fat with the low carbs dosent solve the problem for me....Fat dosenot make me feel energized or satisfied(hunger bangs) but carbs do plus the idea about reducing carbs is to cut calories So it is not wise to compensate thoose calories by fat as this my block the weight loss

Hey there, no proble =)

I think you might maybe go a bit easier with the amount of calories all together. As we figured already , and you yousrself as well, you probably have been eating way too little for too long and might give your body some ease before cutting again.

At that little amount of calories you have right now you also would not need to worry to substitute carbs for fat (as you stated above). Fat doesn't make you "fat" =) and you defenitally "need" a certain amount of calories so if you cut out carbs you need to balance that out. And we can't only live on protein alone. 70-80 gram fat is already considered a minimum of healthy amount of fats for an adult male per day and with your 50 grams you are about 20-30% below that, and could easily add some more.

That alone could already help your metabolism to get some ease again :)

the amount you eat is really at the verge for a male adult, and rather cuts down to what i eat at a 'minimum' per one day - and i am a somewhat skinny female lol.

I understand you with the carbs, i can't really "work or brain" either when i have no carbs or too little in the body. And it's one of the reasons why i personally do really bad with carb cycling - because i run into really strong insuline spikes and get dizzy in the head and start to shake (i have generally under-sugar). I switched to a ZONE diet and am pretty happy.

(ZONE = As you basically eat x amount of each block (carbs, protein, fat) with every meal and thus have a balanced diet. And it's good for growth and clean build ups. and for no energy holes over the whole day)

Cut out the cheatmeals, try to eat clean only and add a few more calories in terms of fats and see how your body does. Unless you have an important photoshoot or anything of that kind there is no need to rush your body. And if you eat clean only you mostly will over time slim out even more. Or then can try some more tricky stuff like carb cycling or intermitted fasting.

Actually i dont have a photoshot but iam really upset with my BF% so i want lean down as possible

About fat intake why u insist that minimum amount of fat is 70-80 gm of fat...i was planning only to get 20-25 % of total calories from fat ...i think the most important is total calories so according Mac kradle equation (iam not sure of spelling) but this equation calculate TDEE according to fat free mass only so my numbers are 2400 cal for maintainance

SO i think 1900 to 2200 cal will be good start pont ...so if i eat 25% fat of total cal this means about 60 gm of fat and 200gm protein then remainig from carbs i think fat should be kept at least amount that dosenot affect the hormonal imbalance not source of energy....for me carb equal energy

If i eat carb preworkout iam feel very intense at the gym ..but if ieat fat with lower carbs i feel digestion slow down and i feel sluggish and discomfortable ..the same feeling if i eat fat after workout immediately

In general if i eat a meal with high fat my stomach stuggle to digest food and i feel lazy for example i tried to eat five whole eggs i really got sick and i couldnot eat for next 8 hours

I have one more queation if i eat my breakfast early at 7 am then i wait for about 6 or 7 hours till i come home from college ...at this time i feel sleepy at the same time very hungry ..what should i do first sleep or eat then sleep because i read some opinions that it not healthy to take a snap immediately after eating

Do u mean my fat is tool low in general or in case if i lowered my carbs

In another words Is my fat still considered low if iam eating 150~200 gm carb or that fat will be just enough for hormonal regulation and carbs will be suffucient for energy

About lowering my carbs to 100~120 gm per day and increasing fat ..if i did this i will feel low energy and sluggish and hungery ...craving all the time even if i increased my fat as u suggest i feel if eat carb i get energy and pump and focus ...if ieat fat i feel my stomach discomfort and now energy to push through my workout as the same intensity i used to do

ABOUT WHOLE eggs i know that egg yolk is healthy ans the cholestrol thing is a myth but if tryed to eat more than 2 egg yolk i feel my stomach is struggling to digest them for example i tried to eat five eggs at breakfast i felt sick and i couldnot eat anything for next 8 hours thats why i eat Egg Whites with Some Nuts at breakfast and i get my Saturated fat from red meat or steak

So do u think that if managed to stick to the low carb high fat high protein diet my body will got used to it and the sluggy feeling and low energy will disappear?

Low in the case you lowered your carbs. It is good you know your body well. If higher fat doesn't work well with you but higher carbs do, go with that. I am the

opposite :-)

John

i think you can go to about 150g carbs, but as john and i already said you will have to raise fats in that case. 150 g is considered "maintenance" level. So your energy should be okay.

Yes there is the so called "carb flue" where you feel first somewhat sluggish, depending on how low you go with the carbs, but the body will adjust within 7-14 days.

I managed to live with at little as 70 carbs per day for 4 month. Which was a tad too low, but after 14 days i had adjusted completely and ran mostly of fat.

Also yes: the body adapts to either energy source. Our bodies are quite amazing. But a good balance is always important.

And please keep in mind that 1800 calories per day is the absolute minimum considered by the health organisation to be consumed for an adult male below the age of 45. And only for short periods, like short term diets etc as this is actually the minimum to simply stay alive.

And when i count all your intake together you barely scrape that mark by 95 calories plus.

your numbers: 200 protein 150carb and 55~60FAT

200*4 = 800
150*4 = 600
55*9 = 495
SUM = 1895

A guy of your age and statue needs far beyond 2000 calories. So this is a clear cut. If you don't see weightloss with this little food in a few weeks (and without cheatmeals :P) then maybe you really dieted too long already and need a pause from it, giving your body some time to recover :)

Thanx john for ur solid advice as always ...certainly high fat not suitable for me but meither high carb may medium carb with medium fat and hight protein do the trick...or may be carn cycle when i monitored my food i found that spme days i eat higher carb and feel that i really need it especialy after low carb days but if i continued to eat high carb i just gain fat and water weight or i could not lose any of my body fat

Thats really get me confused ...u are saying that i should consume minimum 1800 cal per days to maintain good health and i am just passing this mark by 100 cal and iam not losing weight ...may be because when i consume little amount of calories for couple of days i get super hungry in the next days and i found my self cheating there and there..so this destroy the deficit for the previous days i guess

So your advice is to stay at 150 carbs per day and increase my calories by adding some fat...at the same time i feel that eating fat make digestion harder for my stomach and doesnot provide me with extra energy as i mentioned before

See in the end, all we can give you at advice is what we all knows works best or everybody has the best experience with.

Everybody functions differently. And you will have to test and see what works best for you.

And yes dropping carbs is the fasted key to weightloss. Because it releases all the water your body needs to store in order to process carbs, and your body will see the need to tap into your fat reserves when not presented anymore with this easy and fast accessable energy source.

If you give your body fat and carbs, it will always go to the carbs first. But those are also the ones easier stored in fat, because they are often not used up and in overload.

weightloss = drop carbs in amount / not completely but signifficantly. And make up for missed calories in fat and protein

weightgain = raise carbs beyond maintenance level.

150 carbs is till not what is considered "low carb" as you still will get enough. (i got into the low carb flue, when i went down to 70 per day)
But if you feel you can't live with that you will have to raise it again. But at least try for 1-2 weeks ;)

And yes you should stay above 1800 calories. If you ask me. And if not dieting on that low level is only suggested for short periods.

Cut out all the cheatmeals (which you had mentioned) and stick to the plan for a while and see how it goes. And if the results are not what you want, change it and make notes.

That is how we all have figured out what works best for us. :)