35 years old, 215 lb, 6'2, 22% BF. My frist goal is to get under 20% BF by the Super Bowl (Feb. 3).
Here is what I have come up with for my macros for the next four weeks.
Week One per day average: 2500 Calories, 102g Fat, 143g Carb, 250g Protein
Week Two: 2400 Cals, 98 F, 138 Carb, 240 P
Week Three: 2300 Cals, 94 F, 132 Carb, 230 P
Week Four: 2200 Cals, 90 F, 126 Carb, 220 P
I train five days a week with two days off (I donate plasma on my off days, so physical activity is very minimal on those two days and calorie intake will be lower on those two days).
Any suggestions or advice for my first month?
Here is what I have come up with for my macros for the next four weeks.
Week One per day average: 2500 Calories, 102g Fat, 143g Carb, 250g Protein
Week Two: 2400 Cals, 98 F, 138 Carb, 240 P
Week Three: 2300 Cals, 94 F, 132 Carb, 230 P
Week Four: 2200 Cals, 90 F, 126 Carb, 220 P
I train five days a week with two days off (I donate plasma on my off days, so physical activity is very minimal on those two days and calorie intake will be lower on those two days).
Any suggestions or advice for my first month?
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2TwLoIz
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