Nutrition Advice- I'm Stuck.

[Jacob Murphy]

#17324

So, I’ve been really trying to work on my nutrition as of late, as I realize that it’s a huge factor in putting on muscle. Recently, I’ve been cutting and I’ve lost 40 pounds, and now I’ve been sitting at ~175 for the past month or so. I estimated that I’m also around 16-17% body fat. So now, I’m not sure where to go with my nutrition from here.
My macros daily start around
1,593kcal 105g of carbs 47g of fat 189g of protein
This varies too, I usually eat ~1800 calories, but I don’t always have those last calories (typically carbs) tracked since it varies day-to-day. I’m looking for some general advice on what I should do with my nutrition, and how to proceed from here.

Here is a picture of what I eat on a typical day (+ more but as I said earlier, that varies)- This changes on the weekends, but I try to stick to it.

Thanks.

[Murph]

#17326

Adding muscle in a cutting phase is tough.
I suggest figuring out exactly what your primary goal is and then attacking it.

Here is a rough guide for macros:
Get 1-1.5 grams protein per pound of bodyweight.

To lose fat:
8-12 calories per pound

To Maintain:
12-14 calories per pound

To Gain:
14+ Calories per pound.

I always suggest starting at the lower end of the suggestions. Start slow and either add calories, or subtract in small amounts for a week or two and see how it goes.

EG:

If you are trying to gain lean mass, and you are eating 12 calories per pound now, don’t jump to 14.
Go to 13. If you are making good progress, keep it there until it slows down, then add in one more.

You can also read this article:

https://www.elitefts.com/coaching-logs/murphwathcers/

It’s got some great tips.

[Jacob Murphy]

#17337

Ok, for now I think I’m going to stay at maintenance for now, since I don’t really want to go up in bodyfat again. I think my main dilemma is bodyfat vs muscle and if I can bulk without getting fat again. I’ll give the article another read

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