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Macro help

pantherdude63

pantherdude63

Member
I'm looking for some help nailing my macros down for I.F. I'm just looking to recomp (aren't we all?haha). I do about an hour and a half of PT every weekday morning because I'm in ROTC, and then workout with weights mon/wed/fri and do cardio after pt on tues/thurs. I've been doing I.F. for awhile, but I'm really trying to get it locked down. My diet is clean and I'll throw in a cheat meal once a week. I know you guys have a killer I.F. thread, but that thing is overwhelming to look through

Stats:
5' 10"
197
12-15%bf (can see my upper abs when I flex, but I'm not ripped or anything)
 
Any ideas guys?
 
Go here :

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Figure out what your maintenance calories are .. subtract 300 per day and see what happens after two weeks .. If you aren't cutting fat then drop a couple hundred more

I do 30% carbs 50% protien 20% fat for cutting ..

as far as the fasting I guess it's what you can do .. some of those guys doing it would better to advise you .. I can't go that long with out eating.. Drop a note in the thread .. they will get you going .. good luck
 
more importantly than any template on macros is what is really reasonable for you to eat and eat over the long term. At your size, i'd shoot for 200g of protein a day from solid foods, at least 50-60g of healthy fats (but more is ok) and then go from there to your total calories, whether adding more protein or fat or carbs isn't too relevant so long as you avoid simple sugars. Generally on IF my macros are around

work day 250g protein 150g carb 100g fat
off day 200g protein 50g carbs 120g fat

give or take a little
 
EasyEJL said:
more importantly than any template on macros is what is really reasonable for you to eat and eat over the long term. At your size, i'd shoot for 200g of protein a day from solid foods, at least 50-60g of healthy fats (but more is ok) and then go from there to your total calories, whether adding more protein or fat or carbs isn't too relevant so long as you avoid simple sugars. Generally on IF my macros are around

work day 250g protein 150g carb 100g fat
off day 200g protein 50g carbs 120g fat

give or take a little
Click to expand...

Great macro suggestions.
 
Y'all are awesome. I'll start with your recommendations Easy and work from there.
 
If you're doing IF check this out

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