Jun 25 2018, 02:44 PM
QUOTE(Richkierich @ Jun 23 2018, 05:38 PM)
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
1) I keep protein constant. I cut either fats or carbs depending on how I feel on that day. 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
2) I take 1g/ lbs. To me that is sufficient. For some, it is more than sufficient. Don't be over obsessed with protein.
3) Those machine is crap. Try to measure now, then go drink 2 glasses of water, then go measure again after half an hour. You will see the difference in the reading. Look at the mirror.
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