LEVEL 2 - MACRONUTRIENTS & FIBER (Part 3) Macros for Fat Loss ~ Carbs & Fat Flashcards
What is the number one thing you can do to prevent lean body mass loss in a caloric deficit?
Lifting weights is the number one thing you can do to prevent lean body mass loss.
What is the number twp thing you can do to prevent lean body mass loss while in a caloric deficit?
Your rate of weight loss, AKA how much weight (fat loss) you are losing per week (percentage or real number).
What is the number three thing you can do for preventing lean body mass loss while in a caloric deficit?
Your macronutrient intake ratio.
Are carbs essential for life and function?
While dietary carbs are important for performance, they aren’t technically “essential” for life and function. Therefore, I always like to set fat first.
How can limiting carbs be a detriment towards your training, how would this affect lean body mass retention?
If carbs are too low during energy restriction, it can sabotage your training. This would then in turn degrade your ability to retain lean body mass.
What is the fat intake recommended?
15-25% of calories while you are dieting for most people, and then the remaining calories are assigned as carbs.
What is the recommended carbohydrate intake?
After calculating protein by bodyweight, fat by percentage (15-25%), carbs are the remainders.
What are the minimums for both carbs and fat intake while cutting?
the minimum intakes of 0.25 g/lb (~0.5 g/kg) for dietary fat, and 0.5 g/lb (~1 g/kg) for dietary carbohydrate.
For a 200 lbs male that would be a minimum of 50gs of fat and 100 gs of carbs.
For a 180 lbs male that would be a minimum of 45gs of fat and 90gs of carbs.
What are some macro examples for a person cutting weight?
For a 200 lbs male in cutting, let’s say hypothetically, that his maintenance calories are 2800 kcals per day. If he chose to lose weight at 0.5 % a week (a lbs of fat a week being that 0.5% of 200 is 1lb) and using the 3500 rule we know that this would be about a deficit of 3500 a week, or an average of 500 less kcals daily, so 2300.
Now that the cutting rate has been established and we know the weight of the individual we can calculate for protein requirements. The range for protein intake while cutting is 1.1-1.3g/lb, this individual chooses the lower end. 200 x 1.1 is 220 gs of protein per day, which is 880 kcals. The range for fat intake while cutting is 15-25%* (but can be changed depending on insulin resistance, aka how well carbs are used for energy). This individual chooses to have the higher end of fat so 2300 x 0.25 is 575 kcals or around 64 gs of fat (9 kcals in 1 calorie of fat). The remainder of the calories would be given to carbs so 2300-880-575 = 845 or around 211 gs of carbs.
If this individual decided to switch to a more fat reliant approach he could switch his fat to be 40% so 920 kcals or around 102 gs of fat. Leaving 500 kcals to carbs or 125 gs of fat.
