3 Post(s)Gender: MaleGoal: Lose FatDate Joined: February 2, 2018
Posted
Age 22
Weight 112 KG
Height 1m 97 cm
My goal is to lose fat and gain some muscle, that’s why im low on fat, this is what I calculated.
Protein: 175 gram 956 calories
Fat: 61 gram 549 calories
Carbs: 380 gram 1519 calories
Total 3024 calories
BMR at rest is 2245
BMR in motion: 3791.
I think my carbs are a bit to high and protein low, would like some advice on this.
I workout 3-5 times a week (mostly 4 times).
And i used the meal planner on this site to calculate it all
Thanks in advance
7.1K Post(s)Gender: MaleGoal: BodybuildingDate Joined: August 8, 2008
Posted
Hey Alexander.
One thing to keep in mind - fat doesn't make you fat. Excess calories make you fat, and generally carbs are the culprit ðŸ˜
Another thing would be to increase your calories a bit. If you're shooting for 3000 calories daily, you're in about a 700 calorie deficit. In fact you're pretty close to an 800 calorie deficit on workout days with those numbers, so they probably need increasing a bit.
I would agree with you that carbs are high. For protein, aim for about 1.2g-1.5g per pound of lean body weight. Looks like you have about 175lbs lean mass, which would mean you want to aim for something like 220g-250g protein, and increase those fats. Maybe try something more like this...
Protein: 250g (1000 Calories)
Carbs: 250g (1000 Calories)
Fat: 130g (1170 Calories)
Total Calories = 3170
So carbs aren't super low yet, but you can reduce them further as you start to lose weight and perhaps need to lower your calories more. On off days, if you can, cut them back to more like 150g-200g, which would mean you'll probably need a bit of extra fat and/or protein to again make sure your deficit isn't too low.
Last thing is that it's really, really tough to gain muscle and lose fat at the same time, unless you are a newbie - how long have you been training?
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3 Post(s)Gender: MaleGoal: Lose FatDate Joined: February 2, 2018
Posted
I have been working out for about 1 year now, but since 6 months im stepping up my training and try to improve my muscle.
So the last 6 months are my most effective ones i think.
Before that i onli worked out once a week, now im stepping up to 4 times a week.
But on a side note, those 4 times a week felt right and had a nice impact since i lost 25 lbs in over 4 months, so im pleased with that.
7.1K Post(s)Gender: MaleGoal: BodybuildingDate Joined: August 8, 2008
Posted
OK from what you said.. there's a chance you could still see some muscle gain even though you're in a deficit. It will mostly be a wait and see scenario. But this should have you in a deficit, so you should definitely see the fat continue to drop.
On your profile it says you're about 29% bf, right? Maybe try to cut that back to 15% before you get into a solid lean mass phase.
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