2 Post(s)Gender: MaleGoal: Gain MuscleDate Joined: December 12, 2017
Posted
Hi everyone,
I will begin a mini cut phase to lose body fat I gained during a bulking phase. Unfortunately during this time I struggled with shoulder issues preventing me from training upper body efficiently all while eating at a surplus. During this phase I gained more fat than muscle. Im 27 years old, 5'10 1/2, weighing in at 190.1 lbs and 25.7 bodyfat %.
Below was my macro intake during my bulking phase:
High carb day (5 days): 3522 calories
Carbs: 470
Fats: 54
Protein: 289
Low carb day(2 days): 3307 calories
Carbs: 153
Fats: 183
Protein: 262
Below is my current macro intake for my cutting phase (Fat loss):
Calorie Goal : 2780
Protien: 212
Fats: 64
Carbs : 339
My goal is to drop my body fat percentage ideally 15-17% , build muscle and then begin a lean bulking phase.
Any feedback is welomed, thanks.
-Joaquin
7.1K Post(s)Gender: MaleGoal: BodybuildingDate Joined: August 8, 2008
Posted
Hey Joaquin.
First off about your shoulder issues.. do you make sure to warm them up properly before EVERY training session? I'll link you to a video at the end of this response with some exercises you should start doing if you're not doing them already.
For your macros.. they look good, although you may have gone too fat with the carbs on high carb days which would have affected your fat gain too. I would have gone with around 350g-400g max on high carb days, you fat was probably too low during that time at only 54g.
And so you still kind of have that problem (in my opinion) with your cutting macros now. I would reduce your carbs and increase that fat for sure. Your daily calories are OK.. but you need fewer carbs if you're looking to drop weight. Probably only 200g max daily. I would suggest something more like...
Protein: 250g (1000 Calories)
Carbs: 180g (720 Calories)
Fat: 110g (990 Calories)
Total Calories = 2710
So this is a little less than your goal.. if you want to, take increase the fat and/or protein to get around 70 extra calories. But try leaving the carbs where they are for now.. you might also have to reduce them a bit further as you move through your cut.
Hope that helps!
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2 Post(s)Gender: MaleGoal: Gain MuscleDate Joined: December 12, 2017
Posted
Whats good Scott!
Ive been out of the routine do to some work related stuff but im finally jumping back on the wagon. Below are my current stats for my cut phase:
5'10.5 feet tall
177.9lbs
23.5% body fat
77.5 lbs of muscle mass
My ultimate goal is to shred to at least 15-17% bf and then do a lean muscle gain phase. I recalculated my macros and am following the below. What do you think? Not sure about refeed days?
Calories: 2434
Protein 272 g
Fat 75 g
Carbs 168 g
Also, can you resend me the link for shoulder warm ups. I do stretch before almost any workout but would like to learn new exercises to help prevent my shoulder tendonitis from coming back.
What training do you recommend for my fitness goal? I'm currently following your push pull legs program as it is a new training I have not done yet.
Thanks!
Joaquin
7.1K Post(s)Gender: MaleGoal: BodybuildingDate Joined: August 8, 2008
Posted
Those macros look good! Maybe swap some of the protein for fats.. get fats up to 80g. I think that would be a great starting point! You probably don't really need to worry about refeed days.. at most you would have 1 refeed on your most intense workout day, where you add about 100g carbs to your typical intake.
PPL is a great porgram to help with fat loss and muscle gain. However, what you can actually do is switch to Cheat & Recover, and just take some of the circuits from the PPL routine and add them to C&R. That will help you burn even more calories to help with the fat loss goals! https://muscularstrength.com/cheat-and-recover
And here is the shoulder video!
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