Dylan, I've been watching your videos for a while and you obviously know what you're talking about. The way your physique looks is what I strive for, so I need some advice.
I'm 34 years old I'm 5'7 I weigh 167lb body fat is somewhere between 16-17.5% I've been lifting for about 2 years. My goal is to get down to around 10% Bf while maintaining as much muscle as possible. My nutrition is on point. Everything that goes in my mouth gets measured with an OCD like precision. I lift 4 days a week and do Hiit the other 2 for no more than 30 minutes. My lifting consists of heavy sets, compound exercises and my lifting sessions are no more than 60-70 minutes per day.
I've read that while cutting macros should be as such
Protein 1.2g/body w 801 calories
Fat 0.3g/body w 451 calories
Carbs 1.5g/body w 1002 calories
That's a starting point. Every week reduce the carb intake by about 100 calories worth (if weight loss stops)
This is the problem: I've been wearing my heart rate monitor (with a chest strap) for a few days now just to get an idea of what I burn on a typical day. I know they are not 100% accurate but for the most part they aren't that far off. According to my polar watch I burn on an average of 3500 calories per day (600-700cals alone in the 60-70min I work out)
If I only consume 2254 per above macros and burn 3500 on average per day, isn't that too big of a deficit to begin my cutting with? Do I increase my caloric intake? If yes which macro? If not how much further can I reduce that number once weigh loss slows down. I would really appreciate it if you could help me out on this. Thank you.
Oh btw I'm all natural other than regular supplements I don't take anything else.
I'm 34 years old I'm 5'7 I weigh 167lb body fat is somewhere between 16-17.5% I've been lifting for about 2 years. My goal is to get down to around 10% Bf while maintaining as much muscle as possible. My nutrition is on point. Everything that goes in my mouth gets measured with an OCD like precision. I lift 4 days a week and do Hiit the other 2 for no more than 30 minutes. My lifting consists of heavy sets, compound exercises and my lifting sessions are no more than 60-70 minutes per day.
I've read that while cutting macros should be as such
Protein 1.2g/body w 801 calories
Fat 0.3g/body w 451 calories
Carbs 1.5g/body w 1002 calories
That's a starting point. Every week reduce the carb intake by about 100 calories worth (if weight loss stops)
This is the problem: I've been wearing my heart rate monitor (with a chest strap) for a few days now just to get an idea of what I burn on a typical day. I know they are not 100% accurate but for the most part they aren't that far off. According to my polar watch I burn on an average of 3500 calories per day (600-700cals alone in the 60-70min I work out)
If I only consume 2254 per above macros and burn 3500 on average per day, isn't that too big of a deficit to begin my cutting with? Do I increase my caloric intake? If yes which macro? If not how much further can I reduce that number once weigh loss slows down. I would really appreciate it if you could help me out on this. Thank you.
Oh btw I'm all natural other than regular supplements I don't take anything else.
