Bodybuilding Nutrition How To Build Muscle And Lose Fat Fast: Build Muscle And Lose Fat Fast. Bodybuilding Books, Bodybuilding Nutrition, Weightlifting, ... Weight Training, (Nutrition Manual Book 1) by George Moller

Author:George Moller [Moller, George]
Language: eng
Format: epub
Tags: Reference
Publisher: Amazon.com
Published: 2017-02-16T00:00:00+00:00

The result number will be a fairly accurate measurement of the total energy your body burns every day.

In our example, I workout 4 to 6 hours per week, so:

TDEE = 1774 x 1.35 => TDEE = 2395 calories per day.

Now that we know how many calories our body burns everyday (taking into account our activity level), we need to set up our macronutrients. Let’s do that in the next section.

5.3 Setting up your macronutrients to lose fat.

5.3.1 Practical Example

To lose fat we need to be in a caloric deficit state, following the previous example, how much less than 2395 calories per day should we eat?. Well the answer here is between 300 to 500 hundred calories less than our TDEE.

So to lose fat we need to eat between 1895 to 2095 calories a day.

When you first start cutting you don’t want to increase your caloric deficit more than 500 hundred because we want to lose as little muscle as possible in this process, and the higher the caloric deficit is the higher is the possibility of losing more muscle. In every cutting phase ( phase in which you lose fat ) it’s normal to lose a little bit of muscle, but we want to ensure that the muscle loss is minimal. This is why we don’t want to increase the caloric deficit more than 500 hundred (at least at first).

Whenever you reach a plateau in this phase, meaning you are not seeing changes in your weight or a decrease in your body fat percentage, you can increase the caloric deficit by 100 hundred calories or increase your cardio.

So now that we know that we need to eat between 1895 to 2095 calories a day let’s calculate our macros. Let’s say we choose to eat 1895 calories per day, our macronutrients intake should be:

Protein: 1.1 - 1.3 grams of protein per pound of body weight per day. That would give us 160 * 1.1 = 176 grams of protein which translates to 704 calories (there are 4 calories per gram of protein)

Fats: 15 – 25% of total calories per day. In our example 1895 * 0.20 = 379 calories should come from fat sources. Knowing there are 9 calories per gram of fat we should eat 42 grams of fat per day.

Carbohydrates: The remaining calories to fulfill daily requirements. In our example we know we need to eat 704 calories from protein plus 379 calories from fat that adds up to 1080 calories. 1895 - 1080 = 815 calories should come from carbohydrate sources. This translates to 203 grams of carbs per day.

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