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  • Posted On: 03-08-19, 6:24 am (EST) #1

    Weight loss nutrition

    March 8, 2019, 6:24 am

    Basically, over the past year, I've had dramatic weight loss. I started at around 260lbs with an estimated BF% of high 30s-low 40s. I'm now around 28% ish. Now I'm at a point where I'm floating between 220 - 210 mainly because I'm a university student and i enjoy a beer and my diet hasn't been great recently. A friend suggested I lower my carbohydrates and increase my protein and fats which would help shed more weight rather than decreasing calories. However, I know theres lots of stigma related to carbs and most of my training is fasted as I do intermittent fasting. I read in an article that while cutting for longer periods of time, it would be better to have a slightly higher carb intake as they're anabolic and help preserve muscle. I usually consume around 100g of carbs a day and i train 5 times a week. I was thinking of maybe increasing them to 150 and dropping my fats. I usually consume around 170g protein, 100 carbs and about 100 fat. 

    The reason for this long winded thread, is that my whole life I've been an 'endomorph' but ive noticed that these labels are becoming more and more redundant now. I've always researched for my body type and they always tell me to avoid carbs but now theres lots of new research suggesting maybe I shouldn't be so scared of them. 

     

    Any pointers guys? 

     

    Thanks in advance! 😄

  • Posted On: 03-08-19, 9:20 pm (EST) #2

    Weight loss nutrition

    March 8, 2019, 9:20 pm
    Posted by: davidjames951

    Basically, over the past year, I've had dramatic weight loss. I started at around 260lbs with an estimated BF% of high 30s-low 40s. I'm now around 28% ish. Now I'm at a point where I'm floating between 220 - 210 mainly because I'm a university student and i enjoy a beer and my diet hasn't been great recently. A friend suggested I lower my carbohydrates and increase my protein and fats which would help shed more weight rather than decreasing calories. However, I know theres lots of stigma related to carbs and most of my training is fasted as I do intermittent fasting. I read in an article that while cutting for longer periods of time, it would be better to have a slightly higher carb intake as they're anabolic and help preserve muscle. I usually consume around 100g of carbs a day and i train 5 times a week. I was thinking of maybe increasing them to 150 and dropping my fats. I usually consume around 170g protein, 100 carbs and about 100 fat. 

    The reason for this long winded thread, is that my whole life I've been an 'endomorph' but ive noticed that these labels are becoming more and more redundant now. I've always researched for my body type and they always tell me to avoid carbs but now theres lots of new research suggesting maybe I shouldn't be so scared of them. 

     

    Any pointers guys? 

     

    Thanks in advance! 😄

    @davidjames951 I think if you're getting between 100g - 150g of carbs daily, that's a pretty good number while cutting. It is low, but it should definitely help you with cutting fat. The key thing with your carbs especially while cutting is to time them around your training. Ideally just before and just after, but if you are training fasted, then you should be taking the majority of your carbs after training, then filling up on mostly protein and fat for the rest of the day.

     

    With your current weight and bf %, I'd like to see your protein a little higher (ideally 1.2g - 1.5g per pound of lean bodyweight). For you, if you were sitting at 210lbs and 28% bodyfat, that would be between 180g - 220g protein. That will also be helping you maintain as much muscle mass as possible.

  • Posted On: 03-10-19, 11:42 am (EDT) #3

    Weight loss nutrition

    March 10, 2019, 11:42 am

    Ok no problem, my fasting window is quite flexible at the minute. It's either 1pm-8pm, 4pm-8pm or just one meal around about 6pm. I usually train at about 5am in the morning so do you think it would be better for me to move my fasting window so I can eat straight after training?

     

    I've re figured out my macros. On gym days I currently eat about 2135 calories and my macros are now

    Protein 214g

    Carbs 160g

    Fat 71g

     

    Obviously for training days I'll decrease the calories by 300 and keep the macro percentages the same!

     

    Thanks for your help Scott.

  • Posted On: 03-12-19, 11:17 pm (EDT) #4

    Weight loss nutrition

    March 12, 2019, 11:17 pm
    Posted by: davidjames951

    Ok no problem, my fasting window is quite flexible at the minute. It's either 1pm-8pm, 4pm-8pm or just one meal around about 6pm. I usually train at about 5am in the morning so do you think it would be better for me to move my fasting window so I can eat straight after training?

     

    I've re figured out my macros. On gym days I currently eat about 2135 calories and my macros are now

    Protein 214g

    Carbs 160g

    Fat 71g

     

    Obviously for training days I'll decrease the calories by 300 and keep the macro percentages the same!

     

    Thanks for your help Scott.

    @davidjames951 If you can, yes it would be good if you can move your fasting window so that you allow yourself some food to help start the recovery process post-training.

     

    Those macros look good! And do you mean for training days you will INCREASE by 300 calories? Not decrease? Haha.

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