High Calorie Deficit/High Activity

macros
(Rich N) #1

Questions

  1. Do you think I will slow my metabolism with the following plan? I’m worried that my planned calorie deficit is too low.
  2. Do you think my Macro Plan is too high in protein and will keep me out of Ketosis?

I’m 5’7", 240 lbs and based on my planned activity and weight loss goals, I’ve calculated my macro targets to be
25g (6%) Carbs
150g (32%) Protein
127g (63%) Fat
Which is aprox 1850 calories per day.
Despite being so overweight, I’m pretty active and will likely average between 3200-4000 Calories burn per day. I’ve been tracking activity for quite a while, so I know this is easily doable for me.

#2

If you’re fat adapted & have bodyfat to burn I see no issues - just keep an eye out for signs of metabolic adaption &, if you get hungry, eat more.

It may be a little high to start with - we all differ somewhat in our protein needs. If you’re just starting out you may do better with higher fat & lower protein to help you fat adapt. You can always tweak it later on if you find it doesn’t suit you.

(BuckRimfire) #3

Is this hypothetical, or is that what you are actually eating? If actual, how do you feel? Particularly hungry? Tired? Lethargic?

#4

Ideally, if you’re keeping your insulin low (1-2 meals per day and absolutely no snacking, carbs at a minimum) your body fat supplies the missing calories so you’re not actually at a deficit.

(If you dig around there are a ton of long threads on here debating the details of this question, and there’s an enormous amount of variation from person to person.)

(Rich N) #5

I’ve done Keto before, so I’m thinking I should be able to get Fat Adapted fairly quickly… When eating, I do find it easier to stick with if I eat enough meat and eggs, which is why I am leaning to the higher protein side, plus, as mentioned, I’m fairly active (Paddleball, Biking, Hockey, WeightLifting) so I also wanted to ensure my Protein was high enough… Thanks for the feedback!

(Rich N) #6

Only on Day 3, but yeah… this is how I’m eating and excising. Feeling good. Also doing Intermittent fasting, where I eat between 11:00am and 7:30pm… that seems to help keeping me satisfied because I get the majority of calories and fullness during the day… .Going to sleep early.