Current PR's
Bench: 185lbs
Deadlift: 335lbs
Squat: 315 lbs
I've been working out since January going about 4 days a week and I'm really impressed with my progress. It's just that now I've reached a plateau and I'm looking to switch things up by counting my macros and doing weekly meal preps. I've been eating less healthy recently in an attempt to try to get stronger and build more muscle mass and it backfired massively. I've only gained more fat.
I'm 5'9/177cm and currently weigh around 200lbs/90kg.
My goal is to reach 180lbs/80-81kg and be around 10-14% body fat. Right now I would guess I'm 20%+ body fat. My TDEE came up at around 2,000 calories for the losing weight column in the given link within the main thread.
So my question is, when I make my meal preps would I base the values off my current weight or goal weight? And 2,000 seems relatively low for my goal? I guess I should clarify I want to build muscle mass and lose the fat I have. I used to be a marathon runner in highschool but have long left those days behind. Would it benefit me to start running again to contribute to the weight loss (30-45mins of morning jogs)?
I should also meet these nutritional requirements daily (based off current weight):
40g of fiber
90g protein
63g fat
??g carbs
Thanks for reading and considering this post!
Bench: 185lbs
Deadlift: 335lbs
Squat: 315 lbs
I've been working out since January going about 4 days a week and I'm really impressed with my progress. It's just that now I've reached a plateau and I'm looking to switch things up by counting my macros and doing weekly meal preps. I've been eating less healthy recently in an attempt to try to get stronger and build more muscle mass and it backfired massively. I've only gained more fat.
I'm 5'9/177cm and currently weigh around 200lbs/90kg.
My goal is to reach 180lbs/80-81kg and be around 10-14% body fat. Right now I would guess I'm 20%+ body fat. My TDEE came up at around 2,000 calories for the losing weight column in the given link within the main thread.
So my question is, when I make my meal preps would I base the values off my current weight or goal weight? And 2,000 seems relatively low for my goal? I guess I should clarify I want to build muscle mass and lose the fat I have. I used to be a marathon runner in highschool but have long left those days behind. Would it benefit me to start running again to contribute to the weight loss (30-45mins of morning jogs)?
I should also meet these nutritional requirements daily (based off current weight):
40g of fiber
90g protein
63g fat
??g carbs
Thanks for reading and considering this post!
from Bodybuilding.com Forums - Nutrition https://ift.tt/2JyINur
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