Thread: Help with dieting & calculating macros

Hi Guys,

I need some advice as its my first time I am "proper dieting" and also first time calculating my macros and I have 7 weeks to diet down to around 6% body fat. My current stats are:

Age: 31
Weight: 93Kg
Current bf: Approx 10%
Height: 6"1 or 186cm

I have been training for approx. 10 years however never really sat down to plan out my macros/nutrition and so far this is what I have.

Firstly I used a couple different BMR calculators and they have given me 2065 (I am assuming this is calories). Now, I am not sure if this figure includes your exercise/activity however I train 6-7 days per week.

Now I used the BMR figure and will aim for 2100kcals. 275g Protein, 150g Carbs, 45g fats = 2100kcals. Now i was thinking to try this for a week and see how I go?

Any other thoughts or suggestions?

Track how you eat for the next couple days how you normally would and see what you’re eating. Also post a pic most people don’t have a clue bf percentages. If you’re really 10% you should have a decent handle on your diet


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Originally Posted by Primemuscle

Do you have any idea where your current daily caloric intake is at in comparison to the numbers you established based off your BMR?


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This is the problem I have no idea which is why I need to start somewhere in terms of tracking macros.

Originally Posted by joko123

Track how you eat for the next couple days how you normally would and see what you’re eating. Also post a pic most people don’t have a clue bf percentages. If you’re really 10% you should have a decent handle on your diet


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Pmd you. Just reply to the thread if you have anything to add.

Originally Posted by joko123

Track how you eat for the next couple days how you normally would and see what you’re eating. Also post a pic most people don’t have a clue bf percentages. If you’re really 10% you should have a decent handle on your diet


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I was thinking this in my head... no offense OP, but how many fuckers are "10%-ish" and no handle on diet... start to see some muscle and its 10%... i work with this skinny ass kid who is like 135lbs and he's like.. "ya i'm 8% bodyfat!" No.... no your not...sorry OP, im not meaning to bash u... im just venting on this whole BF epidemic... its not just you! Everyone that works out thinks they are 12% or below... its sickening...

Originally Posted by Radman69

I was thinking this in my head... no offense OP, but how many fuckers are "10%-ish" and no handle on diet... start to see some muscle and its 10%... i work with this skinny ass kid who is like 135lbs and he's like.. "ya i'm 8% bodyfat!" No.... no your not...sorry OP, im not meaning to bash u... im just venting on this whole BF epidemic... its not just you! Everyone that works out thinks they are 12% or below... its sickening...

Haha well I put my foot in my mouth from the pic he send he does look to be around 10-12%, separates chest well defined abs and obliques. But yeah most people dont have the damnest clue!


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Originally Posted by joko123

Haha well I put my foot in my mouth from the pic he send he does look to be around 10-12%, separates chest well defined abs and obliques. But yeah most people dont have the damnest clue!


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I would like to drop down to %6-%7 percent. I am heading overseas in 7 weeks and would like to get down to this percentage before then. The point of this exercise also is I plan to compete next year so will hopefully learn something when it comes to dieting again.

Originally Posted by Primemuscle

Do you have any idea where your current daily caloric intake is at in comparison to the numbers you established based off your BMR?


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Do you think 2100cals is too low in terms of my body composition and the fact I'm 7 weeks out at 10% or sounds about right?

This is my second day and the hunger is starting to creep in...

I reckon stop guzzling cum as thers a big calorie deficit