30 years old, 174 cm height.
I'm in day 50. Here's a quick kg/day chart: Attachment 9205971
Anyway, I was aiming at 170-180g of protein and 70-80g of fat. I also ate some lettuce or tomato every now and then for fiber (also a daily multivitamin). I do realize this is pretty intense, so I was careful about muscle cannibalism and low energy. My worries haven't manifested and I've actually gained a modest amount of muscle in this time.
Here's my macros/day: Attachment 9205991
Also, my Cal/day: Attachment 9205981
As you may see, around day 36 I decided to drop my protein target to 140g. Things seem to be working well, but I'm concerned that I'm taking it too far. As I'm still obese (BMI>30), my minimum protein should be 0.7 * 176 (ideal lbs) = 123g, so in theory it's acceptable. My worries stem from reading around the web that you can't lose more than 1000 Cal/day, and that 1200 Cal of intake is too little for men. I'm exercising in a repeating 2 day cycle in which on one day I do some home cardio (45 min approx), and the next I do weightlifting (45 min) and some cycling (1 hour). I don't know how to estimate the calories burned by indoor exercise, but my best estimations on the cycling are around 880 Cal, every two days. This on top of a substantial caloric deficit worries me, although like I said, I'm not losing muscle or lacking energy.
I thought I'd ask for some feedback just in case. A couple of weeks ago I asked the same thing but received no advice. I want to make sure I'm not being unhealthy.
I'm in day 50. Here's a quick kg/day chart: Attachment 9205971
Anyway, I was aiming at 170-180g of protein and 70-80g of fat. I also ate some lettuce or tomato every now and then for fiber (also a daily multivitamin). I do realize this is pretty intense, so I was careful about muscle cannibalism and low energy. My worries haven't manifested and I've actually gained a modest amount of muscle in this time.
Here's my macros/day: Attachment 9205991
Also, my Cal/day: Attachment 9205981
As you may see, around day 36 I decided to drop my protein target to 140g. Things seem to be working well, but I'm concerned that I'm taking it too far. As I'm still obese (BMI>30), my minimum protein should be 0.7 * 176 (ideal lbs) = 123g, so in theory it's acceptable. My worries stem from reading around the web that you can't lose more than 1000 Cal/day, and that 1200 Cal of intake is too little for men. I'm exercising in a repeating 2 day cycle in which on one day I do some home cardio (45 min approx), and the next I do weightlifting (45 min) and some cycling (1 hour). I don't know how to estimate the calories burned by indoor exercise, but my best estimations on the cycling are around 880 Cal, every two days. This on top of a substantial caloric deficit worries me, although like I said, I'm not losing muscle or lacking energy.
I thought I'd ask for some feedback just in case. A couple of weeks ago I asked the same thing but received no advice. I want to make sure I'm not being unhealthy.
from Bodybuilding.com Forums - Nutrition https://ift.tt/3aJAAQ7
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