• FreeTrainers.com Forums
• New Members Greet & Meet - Introduce yourself
• losing the last 15-20 lbs

Group: New Members Greet & Meet - Introduce yourself

losing the last 15-20 lbs

deathbat53 Posts: 5 Joined: 2010/02/25	2010/03/01, 06:39 AM hi, im looking to burn off the last bulk of my fat, while also trying to sustain and even build if possible. im 5'10 153 lbs, ~14% bf, 126 lbs lbm. should i stick with progressive gains for both fitness and nutrition plans?
returnofplex Posts: 801 Joined: 2007/10/26	2010/03/02, 11:11 AM This is where it gets tricky. Your diet will really need to be dialed in at this point, especially with your macro nutrient balances(sounds complicated, but it's really just managing your calories from a protein,carb,and fat standpoint). Try increasing your calories from protein and decreasing your calories from carbs. Try a model like this: Protein 40-50%, carbs 30-40%, fats 20-30%.
deathbat53 Posts: 5 Joined: 2010/02/25	2010/03/02, 03:33 PM thanks for the response. i'e only been following this diet/fitness plan for two days now, started monday. the macros they gave me on here is about 60% carbs 20% protein 20% fats. also, at 3475 calories. if i change my macros, should i lower my caloric intake as well?
returnofplex Posts: 801 Joined: 2007/10/26	2010/03/05, 01:00 PM Definitely lower the calories. The estimator on this site is broken. Try eating closer to 1800 calories a day and see where that goes. The idea for fat loss is to end up in a caloric deficit at the end of the day(not too much, maybe 500 calories by the time you factor in exercise and your rough metabolic rate). ============ Quoting from deathbat53: thanks for the response. i'e only been following this diet/fitness plan for two days now, started monday. the macros they gave me on here is about 60% carbs 20% protein 20% fats. also, at 3475 calories. if i change my macros, should i lower my caloric intake as well? =============
deathbat53 Posts: 5 Joined: 2010/02/25	2010/03/15, 03:23 PM oh..wow i didnt think it should be that low a deficit. ill try 2000 calories then. 1000 kcal protein -- 250g 600 kcal carbs -- 150g 400 kcal fats -- 45g wow, i needa cut a lot.. :(
Carivan Posts: 8,542 Joined: 2002/01/20	2010/03/16, 01:56 PM Also to help lower your calories, look at the foods you are eating and see if there are ANY varieties of sugar. They tend to be in there sometimes. -------------- Patience, persistence and perspiration make an unbeatable combination for success. Ivan (GO HABS GO!) Montreal Canada (City of Festivals)