So I spent last week (7 days) collecting data on how I eat. I found my averages to be (rounded): 2550 cals, 160/275/90. My weight on day one was 176.6. My weight on day 7 was 176.6. I did take bf% measurements, but I used two different methods (my mistake). Waist stayed the same.
My longterm goal is to get from my current bw of 176.6 to 165. Want to do this over a span of ~12 wks.
This week I followed the protocol in TBAB and titrated my c/f back to 265 and 85. Waiting until next monday to see the effects.
My question is: given my reduction in the energy substrates of 10/5 respectively, how should I reduce my total calories? In other words, given my new reduced macro goals, how far should my calorie goal shift down? I know that TBAB explicitly says to reduce macros which corresponds to a decrease in cals - what I’m asking is where should i expect cals to be at after a reduction in macros? Surely its not entirely irrelevant.
How tall are you, what is your age, what are you doing for training, and what is your waist?
HT: 5’ 8.5"
WT: 173.8 this afternoon
BF%: 19.2 this afternoon on a TANITA bf analyzer (not the most accurate but its data points to look at)
Waist: 33"
Lifts (Most are PRs on current program)
Bench 235 x1 @ 8
Squat 310 x1 @ 8
Deadlift 390 x1 @8
Press 165 x1 @9
Currently running GPP endurance bias.
Context for cutting to 165 (given thats a bit light around this community): Soon to commission as an Army officer. Not satisfied with my PT performances my entire time as a cadet. Training goals are therefore changing to focus more on running. Strength is still important to me and I don’t want to get weaker, but I’m fine with seeing the progress I am right now, putting ~5lbs on my e1rms every week or two. I want to see what 10lbs lighter BW does for my running. Also, sometimes they measure me at 5’ 9", sometimes they measure me as 5’ 8". Based on the HT/WT chart, when I measure as the former, I make weight. The latter, I have to get taped. I pass tape easy, but generally its something you want to avoid. Unless you look like a bodybuilder with your shirt on, if you get told you have to be taped, people just assume you’re a fat body on the verge of needing remedial PT. That doesn’t fly so easy as an officer. First impressions mean a lot.
If I might tack on another question: I left protein where it was (160g) because thats where it was for the 7 day avg that maintained weight. This seems a bit low - even if it was the avg, should I bump it up? Or maybe I can just leave it there?
Another weeks worth of data would help, of course. I’ll do my standard weigh in on day 14 (tomorrow) and try to post the weekly avg’s and weight change in this thread. I’ve been pretty spot on with macros from what I can tell.
I think training alone will improve your PT score, which includes training the components of the PT test you’re not good at. I wouldn’t cut weight at this point, but I also wouldn’t be quick to gain weight.
I think your protein is fine though I assume you’re youngish - you never gave me your age. 200g would be the max I’d advise for you.