Macros while on a cut

carbs as high as possible with necessary fat and protein

Unironically have this mentality. Especially after watching this video
youtube.com/watch?v=_BL7uI0XghI&frags=pl,wn

This legitimately has to be bait, or unhindered ignorance. Paying attention to macros during a cut is of utmost importance. Nail your protein needs, then fill in the rest with mostly fats. Carbs are the enemy on a cut, but you still need them. Don't buy the ketosis meme.

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Fuck she looks like a slightly hotter version of this girl I got with once

50p/30f/20carb
Some people go lower on carbs but I feel too flat without them

It doesn't matter what carbs vs fat ratio you have. You can run high/low, low/high, mid/mid. Doesn't burn more fat because you are a keto fag. Cals are the only thing that matter. As for protein, you don't need that much. 0.75-0.8g per lb of bw for optimal for muscle growth. 1g per lb of bw if you want to feel more fullness for a cut. 1.25-1.5g per lb of bw is a goyim from the supplement industry to sell fart powders to twinks. You can have more to feel full but you don't need more to gain muscle.

>Carbs are the enemy
>Don't buy the ketosis meme
what did he mean by this ???
if carbs are the enemy and i keep them low wouldnt going into ketosis help ?

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>but you still need them
reading is hard.

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Not important at all op. But can you please help me with pic related

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>>but you still need them
i dont need carbs if im on a cut and im in ketosis
youre a retard

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>he fell fo the high fat cut myth

I guess you think carbs are the devil because of the insulin theory, but in fact it's insignificant
ncbi.nlm.nih.gov/pmc/articles/PMC2780863/

plus, fat is calorie dense as fuck, just do a regular cutting diet and you'll feel better (your brain needs glucose) -500 calories than usual, avoid fats

56%

Retards need to know ketosis is not 0 or 1, it's a continuum. your body produces ketones from fat in any situation where less than 100% of your calories used icomes from carbs and protein. Don't eat for a few hours and your urine contains ketones

You really have to just test the waters for yourself. There's no magic spread.Work out your calorie goal and your minimum protein intake (on a cut you really should be getting 1lb/g lean body mass) So for example, you're 200lbs 20%BF and want to cut to 15% @ 1lb a week. Your lean body mass is 160lbs so you should be getting a minimum of 160g protein. 1 gram protein = 4 calories, so you need a minimum of 640 of your calories per day from pure protein. Assuming your TDEE is 3000 calories (you should work this out), you'd need a deficit of 500 calories to lose 1lb a week, meaning your daily intake of 2500 consists of a minimum 25% protein (640 cals as above).
Some people work on 1g/lb total mass not lean mass, which is probably a slightly safer but more expensive and annoying way to ensure minimal loss of lean body mass. That would give you 200*4@800 calories for ~30% protein.
Once you've calculated your requirement for protein, the carb/fat split should be based on how your body responds to carbs. This is different for every single person and you should experiment with a range of splits. As a general rule of thumb, the more active you are the worse you'll feel if your carb intake is low. However, if your body has a low carb tolerance you'll find that you end up with more bloat from having a higher carb intake.

I'm at 6ft4 250lbs @ 19%BF, using 40% protein, 35% fat, 25% carbs.

>carbs are the enemy
yeah, it's not like most carbs you eat turn into glycogene.
also, the process that turns carbs into fat takes up a third of it's own energy (if you eat 300 calories of carbs above your daily expenditure, 100 calories will be used to transform those carbs into fat, so it's 200 calories. 300 calories of fat eaten above your daily expenditure will turn into fat, garanteed)
plus, slow digesting carbs like brown rice don't get your insulin spike like crazy, so it lowers the chance of turning it into fat.
you're wrong in so many ways, i could continue for a long time

get 2g/kg protein and then 20% of your kcals as fat to not fuck up hormones(and nutrient absorption) and the rest is carbs

So for me its currently 30% protein 20% fat and 50% carbs(gives you energy and makes you look FULL)
there's a reason this cut I'm looking as lean as last year yet I look way fuller

I use to count macros to the T.

Now days I just count protein upto what I need, and then starve myself the rest of the day. Tbh it works.

From my personal experience, I was able to still eat 250g of carbs everyday while cutting and made it to around 12-14%bf. I kept fat around 65g and protein 250g. Carbs are not evil.

Calories from X %
Carbs 50 Fat 20 Protein 30

That was easy

Personally I love going 0/0/0 and not even drink water. I lose an average of 3kgs a day the first few days.

>If you eat high fat you'll eat more overall because fat is denser than carbs
Just because its a lower volume of food doesn't mean its easier to eat more, in fact the opposite occurs. You don't feel as hungry anymore especially if you pair it with something like IF.

>A calorie is a calorie, weight loss is the same regardless
Barr a few exceptions (it does occasionally occur in preference of fat in some studies), this is true. However less muscle is and more fat is lost with LC, so obviously there are things beyond pure calories that make a pure cut. This shouldn't come as a surprise because every normie on here values micronutrients for example and how it can have similar symptoms.

>But it kills gains/performance
Recent studies have shown no loss in hypertrophy (more needed). We only have one proper paper on performance effects, a huge one released only about 7 months ago from Stanford showing 5% improvement in endurance. There hasn't been proper data until this point because:

1. Niche topic
2. Poor methodologies;
Original studies in the later half of the last century had only 3 day adaptation periods. Later on it became 1 week, 3 week etc. All showing a loss. Moderate length studies showed about a small loss but now with a correct adaptation period (can take 6-12 weeks depending on the individual) there's been improvements shown.

The low-rep performance is technically an unknown because its a niche within a niche. However based on other positive results + a supplementation of anecdotes from low carbers, we can infer that its probably unaffected or similar.

Higher testosterone levels, more consistent energy/hunger levels, good tasting foods, can get away with less meals in the day because of the constent energy levels + denser food (and most people only do it for cutting anyway) so youll find that youre more productive with your extra time in the day. Bonus if you're in to fasting because that's 10x easier too.

1/2

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>But it has negative effects on the liver, cholesterol etc
No it doesn't. All of these negative results are confined exclusively to rat studies, which is unfortunately a decent chunk of the low carb research. All of the human trials have shown the opposite (beneficial) effects. Pic related from a recent review, examining 96 different studies.

>Ketosis isn't an on/off switch you fucking pleb its a continuum
Whilst true, you create ketones constantly regardless of diet, and you also have a certain amount of glycolysis while in "ketosis". But that doesn't mean that there isn't a specific range. Normal nutritional ketosis is about 4-6mmol (blood), during fasting or after exercise about 8mmol. What we have 24/7 with a traditional diet is more like Ketosis is bad for performance 2
One of the physiological bases to explain the increase to performance is regarded to efficiency. We generate more ATP per oxygen through ketosis than glycolytic means. This means as far as respiration is concerned, we are more efficient. This is believed to be a potential mechanism contributing to the improved brain health/function during ketosis. Individuals under ketosis have also been studied to have significantly longer breath holds as a result (relevant to certain sports).

> But muh fruit and shit
You can get everything you need from simply steak and eggs for example. Its actually a really diverse way to eat, you don't need carbs.

>Muh fiber
You won't get constipated unless you dont eat enough fat. Fat is slick asf and makes good natural lube.

2/2

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200 protein
60-80 fat
The rest are carbs

Same as normal but eat less and do 3-4 whey isolate shakes a day to make up for less food.

That and I try to wake up a bit earlier for morning cardio (run 1-3 miles every morning Mon-Fri).

That's basically it. When I went down to like 8% I just got down to my normal 10% and then restricted carlories a bit more after a reference week and used EC stack for a bit.

Too hard to maintain. 10% summer to 12-14% winter is the way to go.

I just try to hit my protein goals and keep my carbs low.

How about I "import" my cock into your "stuff"