What should my Macro's be to get to 10% BF?

[NT0328]

Hi Everyone -

Can I get some advice on what should be the next level of macros for me to achieve the 2nd phase of my goal?

I'm currently 172-175lbs 16-18% BF? (Correct me if my assumption is wrong pic attached)
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Goal 10% BF
Age: 34
Train 7x a week: M-F double days 1 hr AM fasted cardio, 1 hr PM weights, Sat & Sun 1 hr weights or cardio depending on mood.

My current macros for the last 12 weeks:
1500 cals per day
200g protein
50g carbs & fat
currently 80% - 85% on point with sticking to this regiment, weekends are the hardest for me to stick to this regiment due to family day with wife n kids.

What else can I do to my diet to accelerate the reduction in BF?

 

[Xlgx]

Do u use a carb refeed day? What type of training are you doing? What kind of cardio? Your calories are already very low....

 

[NT0328]

as in every x day go nuts on the carbs? yes and no not consistent with this approach and i get really sloppy on the carb intake, im not clear on how much carb refeed i should be intaking and how often.

 

[Xlgx]

as in every x day go nuts on the carbs? yes and no not consistent with this approach and i get really sloppy on the carb intake, im not clear on how much carb refeed i should be intaking and how often.

Search for skiploading on the Internet. You will get a better idea of what I am talking about.

 

[NT0328]

Search for skiploading on the Internet. You will get a better idea of what I am talking about.

thanks let me look that up.

 

[NT0328]

anyone else have any suggestions or pointers?

 

[Ozzy619]

Like I tell everyone else, make diet changes something you can live with for the long term. Once you have that in line you can do a fad diet that way when youre done you can go back to something stable without rebounding.

Youre caloric intake does look low. I can say that going too far in a calorie deficit is counterproductive, you will lose muscle before fat. A rule of thumb is eat 1.5 to 2 grams of protein per lb of body weight. Also, dont be afraid of healthy fats. I eats carbs in moderation on a cut, usually only after a workout and with dinner. And I allow a cheat day where anything goes, but thats up to you.

Protein at least 250g fats 100g carbs 50g (This is a temporary diet as carbs will change with goals)

Another temp diet would be carb cycling, heres on example for every 5 days

100grams
75 grams
50 grams
125 grams
200 grams