12-30-2005, 04:42 PM
Couple things before I take a closer look ...
Your goals are?
Your LBM is?
Your total daily macros are?
12-30-2005, 04:55 PM
I don't care what the percentages work out to for your diet - they are meaningless. What are the total grams of protein, carb and fat?
So, this is a cutting diet?
12-30-2005, 06:05 PM
Okay - your maintenance cals appear to be around 3150 a day.
165 lbs with 12% bodyfat means you have about 145 lbs of LBM.
Macronutrient ratios (such as 30-30-40) mean nothing at all, because they are geared toward total calories, which goes up and down depending on whether you're bulking, cutting, or maintaining.
Dose your LBM with the essential macronutrients protein and fat: no less than 1g protein per pound LBM, no less than 0.5g fat per pound LBM. The rest of your calories can be any combination of protein, carb and fat you find comfortable.
Now, if you drop your calories SLIGHTLY, but lift in short, heavy sets, what you should find is that you slowly drop a little bit of weight that will come off as mostly, if not entirely, bodyfat. The keys here are:
1. keep your protein and fat high
2. lift heavy in short sets
Since the best place to lower calories from is the carbs, but you need 'em for your lifts, you might consider doing what I do - carb and calorie cycle, targeting starchy carbs to the meal before and the meals after you lift, and keeping your non-lifting days a little lower in calories and carbs.
For example, with four training days and a 10% caloric deficit, you could try something like this:
LBM = 145 lbs.
Maintenance calories: 3150 per day.
A caloric deficit of 2205 calories per week,
for a loss of of 0.63 pounds per week
Average weekly macros:
259g of protein,
112g of fat, and
198g of carbohydrate,
2,835 calories in total.
(Completely meaningless ratios:
36% fat, and
290g of protein,
87g of fat, and
269g of carbohydrate,
3,017 calories in total.
Rest/SS Cardio days:
218g of protein,
145g of fat, and
104g of carbohydrate,
2,592 calories in total.
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