Hey all, I'm looking for some experienced advice or recommendations for my situation. My goal is losing BF while gaining some muscle, still unsure if it's possible to have both? I have read a ton of threads, research articles, etc. and am unsure if my diet plan is optimal for my goals.
When I started 8 weeks ago I followed the thread "Counting Calories and Macros" which refers to 'preferred weight' for calculating macros, did a 7-site skinfold, etc. giving me the data below:
-Weight: 224lbs
-Age: 29
-BF: 29%
-Preferred Weight: 190lbs
-TDEE: 2250 calories/day
-Protein: 190lbs * .7g = 133g/day
-Fat: 190lbs * .4g = 76g/day
After 8 weeks
-Weight: 215lbs
-BF: 25%
I will add, I'm rarely hitting 2250 calories (usually around 1600-1800/day) mainly due to larger cleaner meals filling me up. My energy levels are great, my lift progression has been good, and recovery has been fine. I have obviously not seen much muscle growth, but have seen 'definition'.
I know my calories need to increase, but are my macros extremely low, hence the little to no growth progression? I'm planning to up macros based on my current weight, and from what I'm reading on here 1g/lb of protein is recommended? Which would look like this:
-Weight: 215lbs
-BF: 25%
-TDEE: 2250 calories
-Protein: 215lbs * 1g = 215g/day
-Fat: 215lbs * .4g = 86g/day
My question is, for someone of my build and with my goals should I be going by preferred weight, or actual weight and adjust the macros every few months? What has worked for you in the past, or what have you seen works best for others? Trying to get optimal results by following the proper plan. I'm willing to put in the work, but also want to fuel myself properly and get the most out of it. I understand there is no overnight solution, but there has to be an optimal way?
If this matters in this situation, I do a 5 day split:
-Monday: Chest/Abs
-Tuesday: Back
-Wednesday: Shoulders/Abs
-Thursday: Legs
-Friday: Arms/Abs
Cardio is at least 2 days a week, usually Tue/Thur depending on my schedule.
Thanks in advance!
When I started 8 weeks ago I followed the thread "Counting Calories and Macros" which refers to 'preferred weight' for calculating macros, did a 7-site skinfold, etc. giving me the data below:
-Weight: 224lbs
-Age: 29
-BF: 29%
-Preferred Weight: 190lbs
-TDEE: 2250 calories/day
-Protein: 190lbs * .7g = 133g/day
-Fat: 190lbs * .4g = 76g/day
After 8 weeks
-Weight: 215lbs
-BF: 25%
I will add, I'm rarely hitting 2250 calories (usually around 1600-1800/day) mainly due to larger cleaner meals filling me up. My energy levels are great, my lift progression has been good, and recovery has been fine. I have obviously not seen much muscle growth, but have seen 'definition'.
I know my calories need to increase, but are my macros extremely low, hence the little to no growth progression? I'm planning to up macros based on my current weight, and from what I'm reading on here 1g/lb of protein is recommended? Which would look like this:
-Weight: 215lbs
-BF: 25%
-TDEE: 2250 calories
-Protein: 215lbs * 1g = 215g/day
-Fat: 215lbs * .4g = 86g/day
My question is, for someone of my build and with my goals should I be going by preferred weight, or actual weight and adjust the macros every few months? What has worked for you in the past, or what have you seen works best for others? Trying to get optimal results by following the proper plan. I'm willing to put in the work, but also want to fuel myself properly and get the most out of it. I understand there is no overnight solution, but there has to be an optimal way?
If this matters in this situation, I do a 5 day split:
-Monday: Chest/Abs
-Tuesday: Back
-Wednesday: Shoulders/Abs
-Thursday: Legs
-Friday: Arms/Abs
Cardio is at least 2 days a week, usually Tue/Thur depending on my schedule.
Thanks in advance!
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