Macros on Intermittent fasting help?

[Easyroller]

Ive been trying intermittent fasting for a week and tbh i hate it because Ive like trained my brain to whenever i feel hungry i feel like im losing muscle so I hate feeling hungry because ive always been trying to grow. Im doign it though my cals are ~3000 400g protein 250g carb and the fats are from the meat im eating plus a little bit of pb in my oatmeal in the morning. im 24 6'4 270lbs probably ~18%bf. Ive been doing cardio post workout for 20 mins @ ~145-160bpm

Meals go something like
Breakfast
6oz chicken 276g egg white
60g oats 1 scoop whey protein 1 small scoop pb

6-8oz chicken and an apple or banana

Shake- 2 scoops whey 1 scoop carbs

lunch- 12oz chicken 86g brown rice(before cooking)

6-8oz chicken and another piece of fruit(apple banana or an orange)

preworkout shake- 2 scoops whey 1 scoop carbs

(my protein powder macros are 1.5g fats/ 3g carb/ 24g pro/
the carbs i put in the shake are just 31g carbs 3g of which is sugar)

I can add fasted cardio in the morning but it would have to be something like jump rope because im not really allowed to leave my house whenever i want

I have to workout after all my food for the day because thats how my schedule is for the next few months. I have the ability to prep all my food for the day the morning of. Also im trying to get all my calories in within an 8 hour window and then nothing else for the next 16. I literally just started a cycle this week which will be test/tren A Im looking to cut while potentially putting on a little lean mass in the process. this will be my 2nd cycle ive got everything ready to go for that

 

[Janoy crevesa]

Ok all wrong. First you don't need 400 grams..... That's just ridiculous if you think that you're benefiting from that. If you just like to eat that, then find but they're being converted to carbs.
Second, fasted cardio has no benefit over normal cardio. In fact having a light meal before exercise is better due to more energy. This has been documented. Also you don't need to eat such bro style meals. You can eat food you want. You're taking this meal timing stuff way to seriously. Just each when you feel like it. Intermittent fasting has benefits of a lower appetite but other than that no. Also you usually skip breakfast in intermittent fasting. What training program are you running if any?

 

[Janoy crevesa]

Basically you're overthinking this by a ton. Get in 200g protein and make the rest up of fats and carbs to your choosing. If you're in a deficit you'll drop weight. Dont even worry about the meal times really either. Do what fits your schedule. You're missing the big picture

 

[Easyroller]

200g protein? wtf am i some prepubescent child? bitch im a 270lb man

 

[Docd187123]

200g protein? wtf am i some prepubescent child? bitch im a 270lb man

Id aim for 250-300g protein and fill in the rest with primarily carbs while meeting your dietary fat needs.

 

[Easyroller]

Id aim for 250-300g protein and fill in the rest with primarily carbs while meeting your dietary fat needs.

okay, do you have anything to add about intermittent fasting? should i just say fuck that shit and just eat normally?

 

[Docd187123]

okay, do you have anything to add about intermittent fasting? should i just say fuck that shit and just eat normally?

IF works great for some and horribly for others. If you want to give it an honest shot, give it about a month or so. It does have some benefits but that doesn't mean it's any more effective than any other sound dietary plan. Having said that, if you truly feel horrible on it there's no need to stick to it bc like I said, any other type of diet can work just as well.

There's evidence to show that the greater the catabolism in between meals, the greater the anabolism at the next meal. The reason I say this is bc you don't go catabolic just bc you feel hungry and even if you were to go catabolic for some reason, that's only half the picture.

 

[Easyroller]

IF works great for some and horribly for others. If you want to give it an honest shot, give it about a month or so. It does have some benefits but that doesn't mean it's any more effective than any other sound dietary plan. Having said that, if you truly feel horrible on it there's no need to stick to it bc like I said, any other type of diet can work just as well.

There's evidence to show that the greater the catabolism in between meals, the greater the anabolism at the next meal. The reason I say this is bc you don't go catabolic just bc you feel hungry and even if you were to go catabolic for some reason, that's only half the picture.

During the week IF works fine I would just need to fine tune it. What about while on cycle? And do you think I should be aiming for more than 3k cals if im doing IF or stick at the 3k mark? also What do i do if im at the end of my 8 hours and i still havent eaten all my food?

 

[Docd187123]

During the week IF works fine I would just need to fine tune it. What about while on cycle? And do you think I should be aiming for more than 3k cals if im doing IF or stick at the 3k mark? also What do i do if im at the end of my 8 hours and i still havent eaten all my food?

IF will work on cycle or off, it doesn't matter so long as the macros and total calories are tailored to your goal.

A rough estimate of your TDEE is about 3200cals. There's a margin of error here so some experimentation on your part will help nail it down. Assuming it's pretty close to being accurate and assuming you're trying to cut down, I'd go to around 2700-2800cals and stay there until weight loss plateaus.

You can either skip the food (if you've at least met protein and fat needs) or just extend your window slightly until you get all your food in.

 

[Easyroller]

IF will work on cycle or off, it doesn't matter so long as the macros and total calories are tailored to your goal.

A rough estimate of your TDEE is about 3200cals. There's a margin of error here so some experimentation on your part will help nail it down. Assuming it's pretty close to being accurate and assuming you're trying to cut down, I'd go to around 2700-2800cals and stay there until weight loss plateaus.

You can either skip the food (if you've at least met protein and fat needs) or just extend your window slightly until you get all your food in.

Alright thanks I will try this.. Seeing as i like to eat more protein can i do 40/40/20?

 

[Docd187123]

Alright thanks I will try this.. Seeing as i like to eat more protein can i do 40/40/20?

I wouldn't go for macro splits like that. At 270lbs I'd aim for 250-300g protein and about 100g of fats as minimums. If you like protein you can certainly eat more than the minimum but also try to get as many carbs as you can wih your remaining calories.

 

[Docd187123]

And by macro splits I mean percentages. It's much more accurate and realistic to base your macros off your body weight and/or lean body mass than to use a percentage based formula.

 

[Easyroller]

And by macro splits I mean percentages. It's much more accurate and realistic to base your macros off your body weight and/or lean body mass than to use a percentage based formula.

Alright thanks for the info Ill readjust everything over the next few days.. Why so high on the fats though? If i was 40/40/20 it would be 280g protein/carbs 62g fats for 2800cal

 

[Docd187123]

Alright thanks for the info Ill readjust everything over the next few days.. Why so high on the fats though? If i was 40/40/20 it would be 280g protein/carbs 62g fats for 2800cal

Bc your minimum fat intake should be roughly 0.3-0.4g/lb BW or
0.35 x 270 = ~ 95g. One reason I don't use macro percentages.

 

[Janoy crevesa]

200g protein? wtf am i some prepubescent child? bitch im a 270lb man

Dude. All the data out supports 1g/kg of bodyweight. 200g is slightly over that also. You've been reading too much bodybuilder junk.

 

[Docd187123]

Dude. All the data out supports 1g/kg of bodyweight. 200g is slightly over that also. You've been reading too much bodybuilder junk.

This is false. There is a pretty substantial body of evidence showing benefits of protein intake 1g/POUND of bodyweight and higher. You are suggesting half roughly half that amount. The research you're alluding to mainly shows positive nitrogen balance only and that's a poor indicator of muscle preservation or gain. You can have positive Nitrogen balance and be losing muscle just like you can have negative nitrogen balance and gain muscle. Also, protein cannot be converted to carbs under any circumstances.

 

[Janoy crevesa]

This is false. There is a pretty substantial body of evidence showing benefits of protein intake 1g/POUND of bodyweight and higher. You are suggesting half roughly half that amount. The research you're alluding to mainly shows positive nitrogen balance only and that's a poor indicator of muscle preservation or gain. You can have positive Nitrogen balance and be losing muscle just like you can have negative nitrogen balance and gain muscle. Also, protein cannot be converted to carbs under any circumstances.

Dude amino acids can be converted to glucose. Also link me to these studies. Look up gluconeogenisis

 

[Janoy crevesa]

You'll find that the only people spouting off about how important these retarded protein intakes are, are the ones who profit off it like supplement shills.

 

[Docd187123]

Dude amino acids can be converted to glucose. Also link me to these studies. Look up gluconeogenisis

I know all about gluconeogensis but glucose aren't carbs

You made the initial claim about his protein intake being too high and not getting benefits from it and claimed there was evidence and studies supporting your beliefs so it is ON YOU to provide the studies not me. I'll play fair though and once you post your studies I'll post mine n

 

[Janoy crevesa]

I know all about gluconeogensis but glucose aren't carbs

You made the initial claim about his protein intake being too high and not getting benefits from it and claimed there was evidence and studies supporting your beliefs so it is ON YOU to provide the studies not me. I'll play fair though and once you post your studies I'll post mine n

Are you fucking joking? Glucose is definitely a carb....

Also
A critical examination of dietary protein requirements, benefits, and excesses in athletes. - PubMed - NCBI

Perceived protein needs and measured protein intake in collegiate male athletes: an observational study

Evaluation of protein requirements for trained strength athletes. - PubMed - NCBI

Protein requirements for endurance athletes. - PubMed - NCBI


There's plenty more. Not going to spoon feed you. Also keep in mind that some of these studies done are on top level "athletes". Not gym bros who go to the ymca and do a split 5x a week.