Should I cut calories or keep the same
Hey Guys
So I started my cut on 5/27 with a starting weight of 217-217 at 23% BF rough estimate I’m using on those scales that measures fat I know it’s not really accurate but just wanted something to keep track of progress
I started the cut at 2683 calories down from 3500-3800 calories I was at during the bulk. Macro split was 40% carbs 30% fats 30% proteins. Around 2 weeks ago I adjusted it to 30% carbs 30% fats and 40% protein
I’m down to 205 right now with roughly 17% BF. I’m trying to loose the last bit of fat around my lower belly before I go on Vaca the 2nd week of July. Should I cut my calories by another 200-300 or keep the same calories until the weight loss stops?
Training currently 5 days a week and doing morning fasted cardio along with 3-4 walks a day with the German Shepard lol
Current Stack
600mg Test E/wk
400mg Mast E/wk
2mg Reta / wk
4iu GH daily
10.5 MOTSc / week
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Carbs are your main fuel source keeps carbs higher around the training window. Higher fat meals towards the end of the day and protein split evenly through the day. If it was me I'd swap the ratios I'm not much of a high fat guy. For example I'm currently consuming
390c 300p 50f and I'm leaner than I have ever been. It's not a case of cutting carbs it's about when is best to to utilise them so they replenish glycogen stores. To high of fats slow down digestion hence why I have them towards the end of the day to leave me fuller at night without waking up hungry. We need fats for hormone optimisation but we aren't natural so they are not needed as much as a natural person. To much fat the body will just hold on to it. People think carbs are the demon but that's far from true. Even if you was to keep the carbs and protein the same and lower the fats you'll be in a greater deficit don't forget you get 4kcal per g of protein 4kcal per gram of carbs but 9kcal per gram of fat. I literally have no fat in my diet until my last 2 meals of the day where I have 220g salmon in meal 5 and nut butter with my Greek yoghurt protein and banana pre bed
Would you guys suggest doing a 40% Carbs 40% proteins and 20% fats? for the macro split?
Spot on, bro !
People don’t know how to utilize carbs properly. Carbs have been blamed for decades when, most of the time, the real issue is poor nutrient management and excess calories.
Personally, I keep most of my carbs around the training window and avoid pairing high amounts of carbs with high amounts of fat in the same meal.
From a physiological standpoint, insulin’s job is to shuttle nutrients. First priority is replenishing glycogen stores and helping drive amino acids into muscle tissue. The problem comes when glycogen needs are already met, calories are excessive, and plenty of dietary fat is available. That’s when fat storage becomes much easier.
At the end of the day, carbs alone don’t magically make people fat. A caloric surplus does.
Most people blame carbs when the real culprit is simply eating too much of everything.
So based on your post, my advice for a pre-vacay:
Lower or completely eliminate the carbs (keto/carnivore)
Up the protein + fat
And just watch the fat melt and water leave. Just 4-5 days on carnivore will SHRED you, especially with your gear. No fasted cardio needed.