Dazed & Confused... (calories & macros)

[KTRewa]

Hi all, just need a little advice on calories and macros. I've been doing alot of research online on various sites, i.e. here, bb.com, figure athlete, plus many others, and there is just so much conflicting information out there (on one site alone they have min 5 different articles that contradict each other!). So i'm even more confused than i was to start with!

Basically i'm trying to figure out my daily caloric needs and macro-nutrient ratios for fat loss (and to keep lean muscle mass).

i'm female, age 26, 5.9", 72kg, , size 12-14. I don't know my bodyfat or LBM (last body fat measurements was a couple months ago when i was about 78kg and around 29%). My goal is to lose 5-10 kg of weight (obviously weight is not important though), so really i would like to go down to an 18% body fat and size 10...

I have just started a program of full body (high weight/low rep) weights followed by 20 mins HIIT cardio x 3 per week, and then moderate exercise for 3 other days a week (i.e. power walk/yoga/dance class, sport etc). This program is from the turbulance training ebook by Craig Ballentyne.

From what i can gather my maintenance cals are about 2300, but i'm confused as to how much of a deficit I need. I have read anywhere between a 200 to 700 cals deficit! I'm thinking that 500 would be reasonable for now, i.e to 1800 cals p/day, then take a few hundred more down once i reach a plataeu. Or should I go straight down to 1500-1600 a day?

Once I figure that out, then how do i calculate how many grams of protein/carbs/fat i need per day? I would plan to have higher carbs on my weights days in my post-workout protein shake/meal.

Currently my diet is looking like this:

a.m. - I have PCOS so i take a huge range of multi-vitamins (Vit D, multi, Don Quai, calcium, magnesium, kelp, probiotic, digestive enzyme etc)

1) 1/2 c oats, protein powder or 3 egg whites, 2 peices wheat free rye bread, decaf trim flat white

2) 3 ryvita, cottage cheese or 1/3 c buckwheat/quinoa/brown rice, tuna/cottage cheese

3) veges, 1/3 c buckwheat/Quinoa/brown rice, tuna/chop chop chicken/chick breast

4) post workout: protein shake w/ blueberries (not sure if fruit is okay for post-weights meal though?) & fish oil caps. non-weights day: 10 walnuts/almonds, lite yogurt, protein powder, fish oil caps

5) veges, fish/chicken/beef, 1 T extra virgin olive oil

6) protein shake

So, any feedback on my program/nutrition and cals would be hugely appreciated!!!!!!

[rose]

but i'm confused as to how much of a deficit I need. I have read anywhere between a 200 to 700 cals deficit! I'm thinking that 500 would be reasonable for now, i.e to 1800 cals p/day, then take a few hundred more down once i reach a plataeu. Or should I go straight down to 1500-1600 a day?

Hi

Hell no to 1500-1600! A 300 calorie deficit is all you need, extremes just lead to plataeus and falling off the wagon.

I recommend calorie cycling too, a few days eating 300 calories below maintenance, one day at or slightly above maintenance - rinse repeat. It's all you need to do. Seriously. Please don't fall into the going to extremes to get results trap.

With PCOS I'd avoid the extremes and I'm sure you're already aware of the insulin resistance issues associated with it.

Calculating calories in this thread, but it looks like you might already have done this.

[KTRewa]

Great, thanks for that!

I'm actually used to eating alot lower calories which ive figured out prior to even looking into counting them, so it's going to be a challenge trying to eat that many - but atleast eating more is going to help combat any cravings or ever feeling hungry!