zachcrane's picture
zachcrane
  • 28
642

+ 1 Body Fat / Diet

ad

Stats in this pic - 5'7 , #175

Diet is 50 grams of carbs a day, high protein, about 2800 calories a day

What would you guys estimate the body fat at and what tips you have for diet to lose fat?

I current lift weights 3x a week and also do a HIIT bootcamp 6 days a week that 45 minutes.

Ordered from: 
zachcrane's picture

What I want to focus on is fat loss and cutting so if I need to get down to 163 or so to get to under 10% I am totally down for it.

Looks like I will need to take in about 2300 calories to cut and drop fat based on that TDEE calc.

Coach_Franco's picture

I say keto for 6 days on and then lets say on your leg day (7th day) have a carb blowout like 500gs of carbs and then switch back to keto for about a month or that's what I do to get beach body ready.

zachcrane's picture

so to be clear 6 days of keto and 1 day of blowout carbs but just for a week? Then do 3 weeks of only keto 7 days a week?

and then do the 6 days of keto 1 day carb blowout again?

SuperMax's picture

How frequently are you eating?
I would recommend eating no less than every 3hrs
What do your macros look like?
Protein 45%
Carbohydrates* 30%
Fat** 25%
What are your main food sources?
You need at least 3100cals a day to maintain your weight.

helloBrooklyn's picture

How do you figure he needs 3,100 for maintenance? At his weight I would say more around 2,600, 2,700 kcals. Just wondering how you got that number.

Makwa's picture

TDEE calc judging by his height, weight, age, bodyfat would put him around 3100+ for maintenance

helloBrooklyn's picture

I take it you're not a believer in BWx15?

Makwa's picture

That is a real rough estimate. Good starting point if you have no idea of BF but I like to factor in age, activity, bodyfat etc if you have them to get a more refined estimate. Easy to do with online TDEE calcs now.

Makwa's picture

First thing I would do is switch your workout around. Lift weights 6d/wk and your HIIT 3d/wk or more. Don't know how far into the diet you are but if you are just starting 50g of carbs is to low. You don't have any carbs left to cut out when you hit a plateau.