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    Registered User mac1985's Avatar
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    Exclamation Macros to begin cut

    Hey guys I have recently decided to go on a cut and I wanted to throw some numbers at you to see if all should work out fine.
    I'm 34, 6ft and weigh 205 at the min.
    My calories would be as follows
    2288 calories
    Protein 207g 828 calories 36%
    Carbs 163g 652 calories 28%
    Fats 70g 680 calories 30%

    I'm going to be working out 4 times a week also 20mins cardio after workout.
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    Originally Posted by mac1985 View Post
    Hey guys I have recently decided to go on a cut and I wanted to throw some numbers at you to see if all should work out fine.
    I'm 34, 6ft and weigh 205 at the min.
    My calories would be as follows
    2288 calories
    Protein 207g 828 calories 36%
    Carbs 163g 652 calories 28%
    Fats 70g 680 calories 30%

    I'm going to be working out 4 times a week also 20mins cardio after workout.
    Without knowing your TDEE, nobody can advise you.

    PS: 70 * 9 = 630
    The power of carbs compels me!
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  3. #3
    Registered User patridisiac's Avatar
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    Originally Posted by mac1985 View Post
    Hey guys I have recently decided to go on a cut and I wanted to throw some numbers at you to see if all should work out fine.
    I'm 34, 6ft and weigh 205 at the min.
    My calories would be as follows
    2288 calories
    Protein 207g 828 calories 36%
    Carbs 163g 652 calories 28%
    Fats 70g 680 calories 30%

    I'm going to be working out 4 times a week also 20mins cardio after workout.
    I'm just starting a diet and my macros are fairly similar. I am trying to perfect my diet so I am not leaving muscle on the table or any tissue growth I want(bone mass for example) while losing the maximal amount of fat. If I have to use supplements I will but I try to get 100% of all the RDA or higher within a certain calorie budget. The main numbers that concern me are calories and macros. I want to get enough protein for fast and optimal growth, my recommended amount of Omega 6(I eat lots of fish so omega 3-s are never an issue - but I rely on sunflower seeds or vegetable oil for 6s when I would rather avoid the additional fat and just eat lots of lean protein and vegetables for vitamin and mineral content).

    My key stables are: salmon, fish, chicken, kale, cucumber, tomato, onion, garlic, bell pepper, asparagus and for fats: vegetable oil, sunflower seeds, olive oil, greek salad dressing. Carbs: blueberries, bananas, sweet potatoes, beans, almond milk

    Beverages: 1 gallon spring water, some I'll use for coffee/green tea. I'll put stevia and almond milk into the caffeinated beverages

    Supplements: Creatine, multi, 1200mg slow release calcium, if I ever leave out fish: fish oil, occasional quest bar or protein shake. Looking to experiment with other supplements, particularly herbal stuff.

    I use cronometer to track everything: vitamins, macros, minerals, omegas, protein, fiber..main thing I try to cut out is unnecessary fat and carbs, but I also don't want to overdo it on protein or spend all my time chewing on vegetables, so my macros are pretty even when everything is fleshed out (like 35,33,32) and I can reach over 170 grams protein. I am 190lbs but I am 5' 8" so I probably don't need more than 160 grams of protein.

    Here is an example: 2059 calories consumed, 178g protein, 151g carbs, 77 fat. 8157g water(220%) b1 - 272%, b2 - 428%, B3 443%, B5 569%, B6 549%, b12 475%, 231% folate, 1277% Vitamin A, 395% vitamin c, vitamin D 394%, E 375%, K 867%, 287% calcium, 398% copper, 346% iron, 187% magnesium, 336% manganese, 268% phosphorus, 187% potassium, 492% selenium, 100% sodium, 203% zinc 43g(114%) fiber, 4.9g omega 3s(303%), 25.4g omega 6s(149%)

    I had 3 large coffees, 3 cups green tea, 1cup kimchi, 1 serving salmon, 3 servings tofu, 2 cups kale, 1 serving sunflower seeds, 2 cloves garlic, lemon, honey, red pepper, parsley, salt, pepper, 2 servings chicken, 1 cucumber, 1 tomato, 1 sweet potato, 1 cup asparagus, 1 onion, 1 serving turkey breast, 1cup greek yogurt, 1c blueberries, 1/2c almond milk, vitamins, 1 banana, stevia, 2tbsp vegetable oil, kung pao sauce, salad dressing.

    Workouts:
    Experimenting with a cross between a 5-day split and starting strength. Exercises include push-ups, bench press, incline bench, dips, assisted pull-ups, lat pulldown, cable rows, dumbbell rows, shoulder press, arnold press, lateral raises, front raises, curls, tricep extensions, squats, deadlifts, and running.

    My goal is to be sub-9% body fat and as fast and powerful as I can be, I have tried all sorts of training and trying to find what works to get my exact goals. I am also experimenting with grooming products: different body washs, scents, colognes, teeth whitening products, tanners, face exfoliants, creams and oils. I want my skin to look hydrated, dark, glowing and clear. I also want to buy smaller more fashionable clothes as I get closer to 150-160lbs. I need criticism though and a way to get optimal nutrition without eating too much.

    I've been reading a lot on webmd on diet, and slowing reading about the blue zones. I've experimented with the plant only diet but like my lean animal protein; I am trying to avoid dairy and non-white meat however
    Last edited by patridisiac; 10-20-2019 at 08:27 PM.
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