Thread: Critique cycle, diet, and macros please.

I think the numbers are a bit high but I got my resting metabolic rate checked in a bod pod last may and it was a bit over 2900 k/cal. So at this point I'm up in the air on what to do and even more confused about my course of action. Lol

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No it doesn't. Ectomorphs have to eat more alot more in order to gain weight. Mesomorphs build easily endomeomorphs put weight on very easy and have to watch what they eat.

Eating the 6 smaller meals a day keeps the body from storing food as fat so long as the total caloric intake does not exceed the maintenance for bmr and tdee.
It is recommended that 1 to 1.5 grams of protein per pound of bodyweight taken in. At 315 pounds times 1.5 grams of protein equals 472.5 grams protein intake total. A general 40% protein 40% carbohydrates and 20% fat is very good for weightloss. Dropping the fat to 15% and increasing the protein to 45% shifts the body to burn more of its own fat for energy.

Staying at 40 percent carbs allows enough glycogen to be replaced and aid in the repair of muscle tissue. The high end protein grams divided inot 6 to 7 meals for the day keeps a steady supply of amino acids in the body at all times ready to go to repair the muscles after working out.

When it comes to the thyroid the terms hypo and hyper actually mean the opposite of their natural definitions. Hyperthyroidism is actually a very slow thyroid and hypothyroidism is very fast. I got a nice lecture from my doctor about it when I got ordered to stop taking t3 as the t3 was the cause and I had no valid reason to be taking it.

Originally Posted by Boulder

No it doesn't. Ectomorphs have to eat more alot more in order to gain weight. Mesomorphs build easily endomeomorphs put weight on very easy and have to watch what they eat.

Eating the 6 smaller meals a day keeps the body from storing food as fat so long as the total caloric intake does not exceed the maintenance for bmr and tdee.
It is recommended that 1 to 1.5 grams of protein per pound of bodyweight taken in. At 315 pounds times 1.5 grams of protein equals 472.5 grams protein intake total. A general 40% protein 40% carbohydrates and 20% fat is very good for weightloss. Dropping the fat to 15% and increasing the protein to 45% shifts the body to burn more of its own fat for energy.

Staying at 40 percent carbs allows enough glycogen to be replaced and aid in the repair of muscle tissue. The high end protein grams divided inot 6 to 7 meals for the day keeps a steady supply of amino acids in the body at all times ready to go to repair the muscles after working out.

When it comes to the thyroid the terms hypo and hyper actually mean the opposite of their natural definitions. Hyperthyroidism is actually a very slow thyroid and hypothyroidism is very fast. I got a nice lecture from my doctor about it when I got ordered to stop taking t3 as the t3 was the cause and I had no valid reason to be taking it.

I'm not sure what your doctor is telling you but hyperthyroidism is an over active thyroid producing too much t3/t4 and hypothyroidism is the underproduction of t3/t4. Whst is opposite is in hyperthyroidism is TSH is low and Vica versa in hypothyroidism.

Any literature will tell you that a clear sign or hyperthyroidism would be weight loss, the reason we bodybuilders use it.

Your doctor told you to stop taking the t3 the same reason he would your testosterone , it was not prescribed under a physicians care, unless you are on TRT but you catch my drift


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Exercise post oxygen consumption also plays a part in a person's metabolism. Cardio will increase your metabolism for up to 14 hours via epoc. Too much cardio will put a persons body into a catabolic state. Weightlifting will actually increase a person's metabolism for up to 48 hours via epoc.

This is turning into a good discussion here!
Imo...OP should follow the most basic plan. Keep it simple.
Eliminating sugar and snacks... do cardio 3 to 4 times a week and weight train 3 to 4 times a week.
I think 300 grams of protein is slightly low...maybe 350 to 400 is a better place to start.
We just need OP to get the ball rolling and come back with daily and weekly input..with more pics and such.....run a log.

Anzel
Puritysourcelabs.ru representative


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Originally Posted by AvidFisherman

I can run a log no problem. It will keep me on track. I have attached a photo of my bod pod results from May of 2016. There was a cart that had instruments that measured my oxygen inhaled and co2 exhaled and that gave me my resting metabolic rate.

I think I am going to go in the middle of the road with the calories and see what happens. I will take in 2500 calories which is 300 less than what my rmr was last year.

I am going high protein, low carb. Macros are protein 313g, carbs 31g, and fat 125g.

So, if my calorie needs are in fact much higher I will be doing a protein sparing modified fast.

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I like the macros you have laid out! Stuck with this and you are gonna see some quick , drastic changes real fast

I'd let my diet to all the work to start and then add in cardio , just don't crazy to start lol


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Originally Posted by joko123

I like the macros you have laid out! Stuck with this and you are gonna see some quick , drastic changes real fast

I'd let my diet to all the work to start and then add in cardio , just don't crazy to start lol


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Can do. I normally loose weight without diet change in the summer since my activity level goes up. The pic is last summer. If I stick to a good diet, and then don't stop the activity in the fall and winter I hope this will solve my problem

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Great discussions going on here indeed! Definitely above my pay grade and knowledge lol. I'm enjoying it though.

Knowledge is power.

Ive been getting my TSH checked yearly. Last May it was 4.32. This May its in the mid 3. My doc said its normal for it to fluctuate and wont give me t4 unless its constantly in the mid 4s or higher. From what Ive read many docs in other countries want it to be 2.5 or lower. So I decided to self medicate with t3.

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