Thread: Critique cycle, diet, and macros please.

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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Joko, I am also pondering upping the calories to 3000 but fast on Sunday. I do not have problems sticking to fasts. What do you think of fasts?

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Originally Posted by AvidFisherman

Joko, I am also pondering upping the calories to 3000 but fast on Sunday. I do not have problems sticking to fasts. What do you think of fasts?

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I'll be honest with you I'm not too expiernced with them myself nor have a read much on. I like to keep things simple before mixing things up. I think if you up your calories and then fast , we won't know if it's the calories during the week that are too high or the fast that is slowing your metabolism.

It's an extra variable that will make it more difficult to keep track of


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Ive read studies on intermittent fasting. Alternate day fasting has no affect on slowing the metabolism.

Alternate-Day Fasting - A Comprehensive Beginner's Guide

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I guess I just like the traditional old school way of doing things but that's not to say there is not more than one way to achieve the desired result


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Also having just looked at the article you linked all the studies were done on obese patients , something to keep in mind


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I believe Joko is right....fasting creates a variable we can't be sure of.
It can be considered an advanced technique.
What we are saying is first to keep a simple basic plan and to move in steps toward more advanced dieting techniques.
In fact the fasting may come in handy say 3 months from now when you already lost a lot of fat but appear to be at a sticking point. You then start the fast plan and see what happens...if you start losing fat then we know that the fast was the reason...
The best way to look at fat loss is this...
Set small short term goals.
Begin with eliminating sugar, processed carbs, unhealthy fats...ie eat clean.
Walk everyday.
Then introduce cardio. This may be right away or you can wait for fat loss to stop and then start cardio.
Then once fat loss slows again you can start tweaking diet..carb cycling, fasting, keto,increase protein etc.
At some point you can increase cardio or add in HIIT or add in a physical activity.
After all that and you are at 15 % bf or less then consider using clen,t3,ephedrine,caffeine etc..

Play your cards tactfully and with strategy.

Anzel
Puritysourcelabs.ru representative

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I created a log to track my progress

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