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  • Posted On: 08-06-20, 6:52 am (EDT) #1

    Meal planner video question

    August 6, 2020, 6:52 am

    Hi, 

    My bodyfat is 17% and I am trying to cut.

    My question is about the meal planner video. There are 2 things that are said about cutting. First, Scott says that if you want to cut, you need to measure your calories in and out, which makes sense and what I manage to do.


    Second, and here is my question, Scott also says that if you eat 50-100 gr of carbohydrates, that you cut, and that you maintain between 100-150 gr of carbohydrates. 

    Which of the two things is true and how does this work precisely? 


    I manage the calorie deficit, but 50-100 gr of carbohydrates is difficult to maintain.

  • Posted On: 08-06-20, 5:00 pm (EDT) #2

    Meal planner video question

    August 6, 2020, 5:00 pm
    Posted by: MaartenGroot

    Hi, 

    My bodyfat is 17% and I am trying to cut.

    My question is about the meal planner video. There are 2 things that are said about cutting. First, Scott says that if you want to cut, you need to measure your calories in and out, which makes sense and what I manage to do.


    Second, and here is my question, Scott also says that if you eat 50-100 gr of carbohydrates, that you cut, and that you maintain between 100-150 gr of carbohydrates. 

    Which of the two things is true and how does this work precisely? 


    I manage the calorie deficit, but 50-100 gr of carbohydrates is difficult to maintain.

    @maartengroot Hey man!


    So what I mean is, when you're cutting, going lower with your carbs is usually an ideal situation to be in if you want to lose fat. I would say 150g is a good target first off when cutting, but then if you're still struggling to lose fat, you could reduce it further to more like 100g. If you find it difficult to maintain, you can always try carb cycling where you have low, medium and high carb days.


    What are your total calories and macros that you're aiming for right now?

  • Posted On: 08-07-20, 6:23 am (EDT) #3

    Meal planner video question

    August 7, 2020, 6:23 am

    First of all, thanks for replying! means a lot!

    My calories in rest are 1958 and in activity 3036. But my goal per day is to reach 1958 calories per day, in both rest days and activity days. I sport 5 times a week for 1.5 hour in the gym, and 2 days rest. 

    My goal macros at the moment are:

    225 gr protein

    77 gr of fat 

    100 gr of carbohydrates


    But the thing is that 225 gr of protein is very hard to come by, even with a whey protein shake after workout in the morning.

    And it is difficult to stay at the 100 gr of carbohydrates. So, maybe I can change for not the 100 gr carbohydrates to 150, and scale the protein a little bit down. That would be easier to maintain I think

  • Posted On: 08-07-20, 6:02 pm (EDT) #4

    Meal planner video question

    August 7, 2020, 6:02 pm
    Posted by: MaartenGroot

    First of all, thanks for replying! means a lot!

    My calories in rest are 1958 and in activity 3036. But my goal per day is to reach 1958 calories per day, in both rest days and activity days. I sport 5 times a week for 1.5 hour in the gym, and 2 days rest. 

    My goal macros at the moment are:

    225 gr protein

    77 gr of fat 

    100 gr of carbohydrates


    But the thing is that 225 gr of protein is very hard to come by, even with a whey protein shake after workout in the morning.

    And it is difficult to stay at the 100 gr of carbohydrates. So, maybe I can change for not the 100 gr carbohydrates to 150, and scale the protein a little bit down. That would be easier to maintain I think

    @maartengroot That's a pretty big deficit man. That means on your rest days you're about 1000 calories below maintenance. Try to keep it to only 250 - 500 calories below, otherwise you're at more risk of either plateauing fast and not being able to lose weight, or losing muscle mass.


    So yes you could increase carbs to increase your calories. If you need to decrease protein that's fine, just try to keep it at at least 1.2g - 1.5g per pound of lean body weight. So you might need to increase fats as well!

  • Posted On: 08-10-20, 8:58 am (EDT) #5

    Meal planner video question

    August 10, 2020, 8:58 am

    @scott_herman, I calculated thatby doing 2000 (calories in rest) + 3000 (calories in activity) / 2 = 2500 (mean calories). And then -250/500. But is that than incorrect to calculate the deficit you need to have?

  • Posted On: 08-10-20, 5:13 pm (EDT) #6

    Meal planner video question

    August 10, 2020, 5:13 pm
    Posted by: MaartenGroot

    @scott_herman, I calculated thatby doing 2000 (calories in rest) + 3000 (calories in activity) / 2 = 2500 (mean calories). And then -250/500. But is that than incorrect to calculate the deficit you need to have?

    @maartengroot Yeah you might be better to start a little higher. Have you seen this video? This is my most up to date information. And keep in mind you're always better to start off with as many calories as you can while still losing weight! So my suggestion would be try to start them a little higher, then if that doesn't work, decrease them!



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