45/45/10- any feedback

[bigboneramon]

hey bros

I am planning on using the 45/45/10 macro profile for my upcoming cutting phase. My current stats are 210 at 20 percent bf and my goal is to get to the 5-6 percent
area in a 24 week frame ( i figure that's a realistic time frame). Weights- 5 on one off repeat . Cardio 2-3x's a day, short and intense ( i can handle it and honestly i prefer it). Calories 2100as base (210 lbs times 10). I would run that for wks 1-8, wk 9-16 subtract 250 calories from base, wks 17-24 subtract 500 calories from base

I have gotten to the single didgets before but because i had somewhat starved my self to get there i would never maintain it. I hope that with this more balanced profile i can get there and maintain it.

Any background would be appreciated

thanks
bigbone_ramon
(not bigboner ramon like some of you all may have thought)

[eleven11]

I wouldn't start that low in cals. The first thing your body will do is sence a change and hang on to BF. I would start at 3150 cals(210x15) then every 3-4wks drop your cals in carbs only, 200 cals. After about 8wks you can throw in a carb load day once a wk. about 800 cal in carbs. This will keep your body from getting used to a certain amount of cals and keep it guessing. of course cardio is the key.............11

[bigboneramon]

Originally Posted by Frosty

I just don't see how you can actually get 10% calories from fat when things like oatmeal is 17% and chicken breasts are over 20%. You really have to severely restrict your diet to pretty much egg whites, a little chicken breasts, protein powder, and rice. If you can't even eat oatmeal on a diet...I dunno, that just seems a bit too extreme to me. That doesn't even leave any room for EFAs. If you eat EFAs, say goodbye to the chicken since you'd go well over your 10% limit. So your diet would be all protein powder, egg whites, EFAs, and rice...I just dunno about that. It's extremely unhealthy.

that is cut it a little thin actually. how about 45/35/20 that would leave more breathing room for healthy fats. thanx

[eleven11]

Originally Posted by bigboneramon

that is cut it a little thin actually. how about 45/35/20 that would leave more breathing room for healthy fats. thanx

That might be to much protein, at your BW 315g of protien is plenty. I would do a 35/45/20. or 35/50/15. IMO if you start to low in carbs your going to hate it by week 15............11


315g protien = 1260 cals
354g carbs = 1417.5cals
70g fat = 630 cals
3307.5 cals

[Bob Smith]

Originally Posted by Frosty

I just don't see how you can actually get 10% calories from fat when things like oatmeal is 17% and chicken breasts are over 20%.

Youre buying the wrong type of chicken if yours is over 20% calories from fat.

Ramon, when you say 45/45/10, are you saying C/P/F? IMO, 10% fat is too low. I have no problem with you starting at 2100 cals, as thats within most peoples dieting calorie range. If dieting over 24 weeks, then I would probably start a little bit higher, around 2300 cals.

Then again, I would diet for 24 weeks, Id adjust things to only diet for short periods of time.