Rk6187
New member
Hi All,
Firstly thanks for looking. About me: Male 33 y/o, approx 20% BF simply based on observation (i'm probably lower but I'd rather err on the side of caution). Current workout 3 days/ week (Chest/ Bi's, Back Tri, Legs/Abs). In order for me to get shredded, I'm trying to tweak my current diet, something that will allow me to lose and sustain the weight lost. I do want to maintain some muscle mass, and recognize that some may be lost during a caloric deficit. Based on my measurements, I believe that my activity adjusted RMR is approx 2600 calories (2000 RMR x 1.3). I don't do any cardio because of knee pain / injury and history of low back injury which can still be aggravated by certain exercises. I have added additional abs days on 2 days (in addition to my 3 days at the gym) at home. My questions:
Based on my measurements, do my calories need to be adjusted based on my current activity level?
Generally, my diet is 50% Pro, 30% Carb%, 20% fat for maintenance. Should I do some form of carb cycling on days of workout to where the macro ratios need to be adjusted? If so, what specifically (50/20/30 on non-workout, 50/40/10 on workout..?)?
My goal is to get down to about 12% and I am willing to do whatever it is that I need to do to get there as long as my injuries aren't worsened. I want to be able to maintain as much muscle as possible with the weight loss. My trouble area is my abdomen.
Any suggestions and advice are welcome.
Thanks I appreciate your time.
Current pics attached for evaluation.
Firstly thanks for looking. About me: Male 33 y/o, approx 20% BF simply based on observation (i'm probably lower but I'd rather err on the side of caution). Current workout 3 days/ week (Chest/ Bi's, Back Tri, Legs/Abs). In order for me to get shredded, I'm trying to tweak my current diet, something that will allow me to lose and sustain the weight lost. I do want to maintain some muscle mass, and recognize that some may be lost during a caloric deficit. Based on my measurements, I believe that my activity adjusted RMR is approx 2600 calories (2000 RMR x 1.3). I don't do any cardio because of knee pain / injury and history of low back injury which can still be aggravated by certain exercises. I have added additional abs days on 2 days (in addition to my 3 days at the gym) at home. My questions:
Based on my measurements, do my calories need to be adjusted based on my current activity level?
Generally, my diet is 50% Pro, 30% Carb%, 20% fat for maintenance. Should I do some form of carb cycling on days of workout to where the macro ratios need to be adjusted? If so, what specifically (50/20/30 on non-workout, 50/40/10 on workout..?)?
My goal is to get down to about 12% and I am willing to do whatever it is that I need to do to get there as long as my injuries aren't worsened. I want to be able to maintain as much muscle as possible with the weight loss. My trouble area is my abdomen.
Any suggestions and advice are welcome.
Thanks I appreciate your time.
Current pics attached for evaluation.
