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  • Posted On: 06-01-20, 8:54 pm (EDT) #1

    Diet and Nutrition Advice

    June 1, 2020, 8:54 pm

    Hi, Im looking for some advice on nutrition, started a plan where i changed my macros to a 15/40/45 (C/F/P) for my context its very difficult to have a low fat diet. So in order to lose fat in other ways i lowered my carbs to try to mimic a sort of keto diet.

    I don't really know if I'm on the right track, my goal is not to lose muscle, just fat in order to have my fat percentage lower.

     I would appreciate advice on this

  • Posted On: 06-02-20, 6:49 pm (EDT) #2

    Diet and Nutrition Advice

    June 2, 2020, 6:49 pm
    Posted by: Jtv08

    Hi, Im looking for some advice on nutrition, started a plan where i changed my macros to a 15/40/45 (C/F/P) for my context its very difficult to have a low fat diet. So in order to lose fat in other ways i lowered my carbs to try to mimic a sort of keto diet.

    I don't really know if I'm on the right track, my goal is not to lose muscle, just fat in order to have my fat percentage lower.

     I would appreciate advice on this

    @jtv08 Lowering carbs is a good way to lose fat so you're on the right track there. Lowering fat just makes it easier to reduce calories because of course fat has more calories per gram compared to carbs.


    Your percentage for your macro breakdown looks decent man. Possibly could have more than just 15% of carbs, but if it's working for you, no need to change it. As long as your deficit is only 250 - 500 calories and your protein is high (which it is) and you're still training hard and sometimes heavy, you will maximize your chances of retaining as much muscle as possible while cutting.


    What are the numbers for your macros in grams? Total calories?


    Have you used the calculator on the @mealplan page to get some numbers?

  • Posted On: 06-02-20, 8:38 pm (EDT) #3

    Diet and Nutrition Advice

    June 2, 2020, 8:38 pm

    My grams for macros are as follows:

    C: 76 (consume close to 60-ish)

    P: 202 (close to 130)

    F: 101 (80 to 90)


    And for total calories are close to 1500 to 2000


    I would say that getting my total calorie intake is my biggest problem since because of money i can't buy as much food as i want. But I'm trying always to hit my macros to the best of my abilities and try to hit a 1500 calorie mark

    And I haven't tried the mealplan calculator


  • Posted On: 06-03-20, 6:59 pm (EDT) #4

    Diet and Nutrition Advice

    June 3, 2020, 6:59 pm
    Posted by: Jtv08

    My grams for macros are as follows:

    C: 76 (consume close to 60-ish)

    P: 202 (close to 130)

    F: 101 (80 to 90)


    And for total calories are close to 1500 to 2000


    I would say that getting my total calorie intake is my biggest problem since because of money i can't buy as much food as i want. But I'm trying always to hit my macros to the best of my abilities and try to hit a 1500 calorie mark

    And I haven't tried the mealplan calculator


    @jtv08 Those total calories could be OK. With the numbers you said you're generally hitting, you're on about 1800 - 1900 calories. Could maybe still be a little low for you.


    If you want to post in the platinum+ forums with some more details, can help you more in-depth there!


    For example: What's your height and weight? You should be aiming for at least 1.2g - 1.5g protein per pound of lean bodyweight when trying to cut.


    How long have you been following these macros? How often are you doing cardio?


    Also I suggest you punch some numbers into the meal planner to see what you get from there!

  • Posted On: 06-03-20, 7:09 pm (EDT) #5

    Diet and Nutrition Advice

    June 3, 2020, 7:09 pm

    I've been following this macros since the start of May, i really strated to be more strict during that period.

    Since my gym is closed i have been working out from home, doing full body's with high frequency.


    To be completely honest, I hate cardio. 

    When do you think that i could be seeing results, if i stay on this plan, also considering its like 90% possible my gym stays close for the next couple of months.

    Thanks a lot for your replys

  • Posted On: 06-04-20, 7:08 pm (EDT) #6

    Diet and Nutrition Advice

    June 4, 2020, 7:08 pm
    Posted by: Jtv08

    I've been following this macros since the start of May, i really strated to be more strict during that period.

    Since my gym is closed i have been working out from home, doing full body's with high frequency.


    To be completely honest, I hate cardio. 

    When do you think that i could be seeing results, if i stay on this plan, also considering its like 90% possible my gym stays close for the next couple of months.

    Thanks a lot for your replys

    @jtv08 You should notice changes in your weight and physique within a few weeks and absolutely the first month. Has your weight been going down? If it is then you are on track! You can still lose weight at home especially if you do something like my home program.


    Plus, the routines there are basically HIIT workouts so if you don't want to do extra cardio, you wouldn't necessarily have to! https://muscularstrength.com/program/12-week-home-program

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