Looking for some macros advice.
Been training for quite a long time, reasonably seriously. Mainly for sport (rugby) which I still play competitively but also as I love lifting, circuits, interval sprints, running, basically all exercise. My issue has been my diet.
Long story short-I travelled all the time for work for 3 years and diet was very inconsistent, being either very low (bmr) or absolutely terrible (takeaways etc) I still trained 5-7 times a week. My weight was high and had approx. 26% bf. Since December 2019 I started a much more regimented diet and managed to lose just over 10kg and reduce my bf considerably.
My issue is my diet and that I have been eating my BMR (1750) for quite a long period, any increases in calories seems to balloon me up. I have been eating 1750 and not taking any exercise burn into consideration for a long time. This did help me lose weight in 2020 but now I’m stagnating as well as being exhausted which is understandable.
I feel like I need to “reset” myself. Reading up on maintenance diets I could be on 2300 cals and be sitting at same weight but the thought of that makes me really worry my weight will sky rocket as I’ve been so low for so long.
Few details:
5 ft 5, 79kg. Train 8 times a week (4 weights, 2 morning fasted runs, 2 interval/circuit sessions).
Goals:
I have long term strength goals to achieve as well as fitness goals
I’d like to reduced fat further and get to a consistent 75kg
Feel like I now need to have a period of maintained to get my body in order so next cut works. But really keen to get any advice.
Been training for quite a long time, reasonably seriously. Mainly for sport (rugby) which I still play competitively but also as I love lifting, circuits, interval sprints, running, basically all exercise. My issue has been my diet.
Long story short-I travelled all the time for work for 3 years and diet was very inconsistent, being either very low (bmr) or absolutely terrible (takeaways etc) I still trained 5-7 times a week. My weight was high and had approx. 26% bf. Since December 2019 I started a much more regimented diet and managed to lose just over 10kg and reduce my bf considerably.
My issue is my diet and that I have been eating my BMR (1750) for quite a long period, any increases in calories seems to balloon me up. I have been eating 1750 and not taking any exercise burn into consideration for a long time. This did help me lose weight in 2020 but now I’m stagnating as well as being exhausted which is understandable.
I feel like I need to “reset” myself. Reading up on maintenance diets I could be on 2300 cals and be sitting at same weight but the thought of that makes me really worry my weight will sky rocket as I’ve been so low for so long.
Few details:
5 ft 5, 79kg. Train 8 times a week (4 weights, 2 morning fasted runs, 2 interval/circuit sessions).
Goals:
I have long term strength goals to achieve as well as fitness goals
I’d like to reduced fat further and get to a consistent 75kg
Feel like I now need to have a period of maintained to get my body in order so next cut works. But really keen to get any advice.
from Bodybuilding.com Forums - Nutrition https://ift.tt/3rdAk42
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