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Cutting to drop BF %

Tracking calories and macros

Somotivated83
Somotivated83 g Michael Brian
1 Post(s)
1 Post(s) Gender: Male Goal: Gain Muscle Date Joined: August 8, 2016
Posted

Recently I have decided to actually track what I am eating. I've been going to the gym now for about 3 weeks after training at home for roughly a month and a half. Unfortunately I am at Planet Fitness, but soon switching to LA Fitness so I can train properly and build muscle the right way. (yes I only go for the price point! But it's extremely frustrating tbh and cannot stand what they represent!)

Back to nutrition.

For light activity and my stats, my maintanence is 2,000 calories a day. I started a deficit at 1,700 calories a day and my macros are 20/30/30 (C, P , F) In numbers, I try to consume up to 170g P , 120-150g C, 55g F per day. 

So far I have went from 155.3 lbs, 16 BF, 43.8 muscle mass down to 151 lbs, 15.2% BF, and 44 MM. I am losing less than a lb of weight per week and shedding slowly body fat.. 

 

Macros become tough especially on such low calories.. Sometimes I either do not hit my proteins, or I hit them just fine, my carbs tend to fluctuate as well, and at times fats exceed my goal.. 

 

You can say I am new to the gym or a beginner lifter, ultimately looking for lean mass. I'm cutting down to see my abs and shed this belly/love handle fat, otherwise I am ectomorph body type. I can eat all day, so my metabolism is pretty fast. 

Other than weights, I do no cardio, but starting today I am now running 2 days per week to start. (mainly to prep for law enforcement)

I guess my question is, how can I ensure I reach my protein goals priority without exceeding calories... 

I eat all major protein sources and will start incorporating plain greek yogurt as well.. 

Due to my work hours, I do not cook often so I am having to make educated decisions based on what's around me for lunch at times.. I have my whey shakes everyday, twice on workout days, once on off days. 

Just looking to learn more on tracking, see if I am on the right track so far, and any little tweak ideas I can utilize. 

 

My goal is to see my abs, so maybe drop at most down to 12% before I start to figure out lean bulking to gain muscle mass. 

 

Thank you in advance, new to the site, love Scott's YouTube channel and looking to learn more. 

Limitless_Derek
Limitless_Derek g Derek Libenstein
21 Post(s)
21 Post(s) Gender: Male Goal: Bodybuilding Date Joined: February 2, 2017
Posted

From what I understand your main question is that your looking for high protein food with less fat and carbs to avoid going over your calorie limit. I know you said you do not cook much but I'd recommend salmon, pork chops, chicken. These are all great sources of protein that aren't too high in calories.

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Limitless_Derek

From what I understand your main question is that your looking for high protein food with less fat and carbs to avoid going over your calorie limit. I know you said you do not cook much but I'd recommend salmon, pork chops, chicken. These are all great sources of protein that aren't too high in calories.

Great response bro. @Somotivated83 check out this article on healhty foods

http://muscularstrength.com/article/healthy-shopping-list-for-life

 

Also, if you want to build muscle, you will have a hard time with such low calories. My site is only 7.99 a month.. why not try platinum for one month free using the code "FREEFITESS" and utilize my programs and meal plan app to really take things to the next level and reach your goals?

http://muscularstrength.com/12-week-challenge-workouts

Need 1 on 1 coaching? Send me a direct message to learn more!
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