I was thinking 50%P, 25%C, 25%F. Any advice on this?
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Currently 5'9", 190lbs, roughly 18-20% body fat and would like to get down to 10-12%. I gained about 30lbs over the last couple years of lifting but not all muscle obviously and would like to lean out now.
I sprained my wrist 2 weeks ago and have to have surgery to fix the ligaments in a week and a half. So my last couple weeks of training has been squats, running, squats, lunges, and more squats. Can't really do any upper body stuff because I only have 1 hand.
My current macros are 250-300 p, 100-125 c, and I let the fat work itself out. I can definitely be stricter if I need to be but was just wondering what a good baseline macro ratio would be to lose fat. I dont know with the GW if high fat or high carb is more preferable for best results.
Currently 5'9", 190lbs, roughly 18-20% body fat and would like to get down to 10-12%. I gained about 30lbs over the last couple years of lifting but not all muscle obviously and would like to lean out now.
I sprained my wrist 2 weeks ago and have to have surgery to fix the ligaments in a week and a half. So my last couple weeks of training has been squats, running, squats, lunges, and more squats. Can't really do any upper body stuff because I only have 1 hand.
My current macros are 250-300 p, 100-125 c, and I let the fat work itself out. I can definitely be stricter if I need to be but was just wondering what a good baseline macro ratio would be to lose fat. I dont know with the GW if high fat or high carb is more preferable for best results.
if your body fat is accurate then I would focus on cutting down right now and getting your conditioning back while your wrist heals. you need to eat cleaner and cut out the junk food
I hope surgery is the right thing and you got multiple opinions btw.
My wife and I just had that conversation this morning. I think I'm going to take 12.5mg/day ostarine starting the day after surgery for 4 weeks then bump up to 25mg for 4 weeks and run the cardarine along side it. I'll still just concentrate on recomp but using ostarine for its healing properties. The Dr told after 4-5 weeks I should be able to start using my hand again during workouts just not for anything heavy that puts my wrist in extension.
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He gave me options but since I had a partial full thickness tear of the TFC he recommended surgery for me. He said if I was a 50 year old with no athletic prowess he'd just put it in a brace and do PT. Since I'm young and active and I have a semi-physical job then if I wanted it to be 100% again I needed to have the ligament reattached. He said it would heal as is and quit hurting but would always be somewhat loose in the joint and never be as strong as before.
At that body fat, assuming its accurate, I'd go with high protein, moderate fat v.low->zero carbs in order for your body to become more insulin sensitised until you get to the low double digits. Just go for meat and vegetables (broccoli, aspargus, spinach, green beens, cauliflower, sprouts) especially the cruciferous ones, and throw in some nuts or nut butters (nut and sea salt only, no oil and shit) and of course some low intensity cardio. Have one cheat meal per week on an evening so that you don't binge (this will spike T3 levels when they are reduced from the zero/low carb effect) and see where you get to. At your body fat your body really has no need for carbohydrates which are purely an energy source and biologically unnecessary. Assuming you have a job which is non-physical your workouts shouldnt suffer and if your body really requires glucose it will get it from GNG so shoot for at least 250-300g of protein which right there is at least 1000cals and will add to your satiety throughout the day. Just my old man opinion anyways.