Help with Diet

NWill135 · Dec 2, 2015

Diet and nutriton seem to always be the part of bodybuilding I get most confused about or just lost in general. I find the hardest thing is attempting to figure out my caloric needs because I seem to get a different number everywhere I look. I am 28, 5' 10"", 230, I'd go about 18% BF. According to calculators I need around 3100 cal to maintain my weight. Subtracting 500 from that to lose at least a pound a week would put me around 2600. Does this seem right? I also can put on muscle and fat about equally as easy (forget what that body type it's called). My last question is how to split up macros? I have been going lower on the carbs due to not wanting to go to high and make sure I'm losing fat. Do I stick with the old 40/40/20 or do something else? Goal is to lose 1-2 pounds a week. Any help is greatly appreciated. Thanks.

Deleted member 121863 · Dec 2, 2015

Your calculating 3100 calories to maintain 230lbs? How about targeting your calories for a lbm of 211 lbs at 10% bf same muscle? That would be dropping 19lbs of pure fat.

Your 18% bf, don`t worry about macros, dial that in later as your bf gets down. Right now drop your carbs down, increase green veggie and do some cardio.

NWill135 · Dec 2, 2015

hogan86 said:
Your calculating 3100 calories to maintain 230lbs? How about targeting your calories for a lbm of 211 lbs at 10% bf same muscle? That would be dropping 19lbs of pure fat.

Your 18% bf, don`t worry about macros, dial that in later as your bf gets down. Right now drop your carbs down, increase green veggie and do some cardio.

Ok that makes sense. With that weight and BF in mind I'm finding around 2,000 to 2,200. That sound about right?

BigMatt · Dec 2, 2015

Keto diet is great for losing fat.

Basically i eat 1gram of protein per pound of bodyweight.

High fats, Coconut oil,Butter,fish oil,olive oil,almonds,walnuts.

Up green veggies intake.

Do low volume but heavy training.

Keep lifting heavy but do low volume and do your cardio, you will lose fat.

Nbencze · Dec 7, 2015

eat as much as you want....that simple. just eat clean.

04lsxmustang · Dec 7, 2015

Nbencze said:
eat as much as you want....that simple. just eat clean.

BINGO ^^^^^ I cut from 220 to 195-200 in 2.5 - 3 months just cleaning diet , hell I even eat more now . I counted macros for about a month and I know how much and what to eat without counting . People tend to overthink things but it's pretty simple hard work + clean food = results !!! I started to eat a lot of Thai food because it's super good and clean