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Hey guys thanks in advance for any help.I am 35 years old, weight 162 with 10% body fat. I train 5 days a week at 9 am.I am having a hard time figuring out my daily total carb and proteins intake in terms of macros. I have looked at the charts but can't seem to make sense of them. I'm looking to get down to about 7% body fat.
Assuming you're lifting heavy and fitting in the occasional HIIT. 150 p, 60f, 250c on training days 150p, 90f, 30 or less c on non-training days This is a guesstimate without knowing more about the intensity of your program. I highly advice anyone who isn't naturally low body fat to work with a coach though if your trying to reach sub 8%. Your body starts getting highly technical hormonally the lower your body fat gets. Also, the macros are useful tools, but the quality of your carbs and fats are very important to pay attention to when trying to cut to these super low %s . I'd recommend checking out some of the sample meal plans for more on depth advice on which foods are encourage and discouraged around what part of your diet and and when ULC vs backloading. Sent from my iPhone using Tapatalk
Depending how you train and all those other quirks..Given a high volume, bodybuilding ish training setup, I'd do something likeTraining days 180-190 protein, 275-300ish carb, fill calories with fats. Off days, Same, except replace almost all carbs with fat.EDIT: That was ambiguous a little. By "replace almost all carbs with fat" I meant keep carbs as low as possible, like standard CBL for off days, and also **slightly** reduce calories. So, if you're doing 300 carb, that's appx 1200 cal, reduce carbs to 30 which makes it appx 120 cal, leaving 1080. Cut maybe 200 of those down to 880, which is appx 98-100g of fat. If that made sense.
I suggest you find out your TDEE, subtract 500 calories and eat at that deficit everyday. But on training days carb backload, and eat .5 g of fat for every pound you weight and 1g per pound protein. On training days eat 60% of your protein in the ULC part of the day, and in each meal you eat, eat .5 g of fat for every gram of protein. Then on the carb backload eat 40% of your protein and fill in the rest of the calories with carbs and a little bit of fat just to fill up whatever you need to fill up to reach your .5 g per pound of bodyweight of fats.
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