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  1. #1
    Registered User AshMciver's Avatar
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    Help please regarding weight loss and

    Hi I'm looking for some help please im 5.8 i weigh 203lbs im trying to lose weight whilst not losing the muscle i have and maybe even gain some but the issue i have i don't know how many calories i should be taken in im getting 200g of protein 200g of carbs and 40g of fat at the moment would this be okay or do i need to change my plan i train 4 days a week and i work in security so im always on the move kind regards. Im 29 not 52 don't know why it says that
    Last edited by AshMciver; 08-05-2022 at 04:46 PM.
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  2. #2
    Moderator SuffolkPunch's Avatar
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    Keep it simple - set the same calorie level every day - it's about the broad strokes and being consistent over time.

    Try 2200, count it accurately, run that for 2 weeks minimum, weighing yourself every morning and keeping a record. This is the only way you can see past the "noise" of water weight fluctuations and spot the underlying downward trend due to actual fat loss. After 2 weeks adjust if needed, aiming for maybe 1 - 1.5lbs a week.

    Keep training with weights, muscle maintenance is not that hard but gaining while losing fat is much harder and may not happen to any noticeable degree (not that muscle gain is ever really fast enough for it to be noticeable).

    Your fat is too low - 65g minimum. Protein can be reduced if needed 200g is more than you need, 140g would work just as well.
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  3. #3
    Registered User tadpole25's Avatar
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    "im getting 200g of protein 200g of carbs and 40g of fat"

    Carbs and protein are 4 calories per gram. Fat is 9 calories per gram. That's 1960 calories total?

    You shouldn't be 203 lbs with <2000 calories and 4 days of active training and a physical job. You're probably miscalculating your calories/macros somewhere.
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  4. #4
    Registered User AshMciver's Avatar
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    Thanks

    Thanks for the advice i appreciate it
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