Hi guys, I need help with this, I have stopped for few years and currently trying to lose weight. This are my stats :

Lifting the past 1 yr after stopping for 3 yrs.
Bw =77kg
Height =168cm
Bodyfat =35%wtf
Maintenance calories 2300 cal
Current caloric intake 1900 cal
Macros 166g protein, 166g carb, 63g fats

Currently on week 7 of cut, started off at 80kg. Initially, I manage to lose only 0.5kg total in the first month after a full month of hard work, I then tried IF + carb cycling for the second month and I have been dropping 0.5-0.75kg/week.

Cardio Hiit once a week, lifts 4days/week

Good thing is my strength is still good, I am still beating PRs now, I'm on Wendlers 531 program.

Question 1. Is it advisable to jump to carb cycling in the early stages of a cut? Or we can just maintain same amount of carbs everyday and all we have to do is make sure we lose 1lb/week? I started to feel weak listing fasted and on low carb days of carb cycling.

Question 2. Do we need to get 1g protein /bw or 1g protein /lean body mass?

Question 3. I notice the fat% went up by 4% since cutting which means I'm losing muscle but my lifts are still ok, and I see myself leaner in mirror with smaller waist, what am I doing wrong here? Bf machine error? It uses BIA calculations, some electric stuff

This post has been edited by Richkierich: Jun 23 2018, 05:39 PM

thanks man, doubts cleared

Thank you, from what I researched, the key is to be in a caloric deficit in order to lose weight right? And to make sure I am losing within 1-2lbs per week, anything more or less, we would have to adjust the deficit.

And that this deficit come from energy expenditure and can either be from a caloric deficit or cardio or both. The other techniques like going keto, intermittent fasting, carb cycling etc are just icing to add to the cake. The fundamental factor is the deficit.

And our macros would determine if the weight loss would be from muscle or fat, this means we need to maintain the protein sufficiently, while the carbs & fats we can adjust after getting our needed protein. While fats be around 25% of our total calories, with carbs making up the balance. Question: Sometimes I might overshoot on the fats to 50% or more but I would always consume lesser carbs that day to make total calories same, is that ok? I ask this because my line of work requires me to eat out and that would mean I couldnt calculate macros

I am not sure, I don't think so, it was the deficit, I noticed the deficit I was in wasn't enough, I had to go lower calories to lose weight. The calculation I got from website was actually around maintenance, when I reduced cal I lost weight. As for the fat %, I am not sure man.