Fat Loss Plan
"So there are 3 ways to create an energy deficit: increase total physical activity, eat less or do a bit of both at the same time.
The best fat loss results are usually seen with a moderate calorie deficit. This allows for steady fat loss while also preserving lean muscle mass. Ideally you’d use a deficit of about 20-25%. For most people this would mean 500-700 kcal under maintenance.
With a 25% energy deficit most people will lose about 1-1.5 lbs ... of fat per week. Overweight people will usually lose more than that, about 1.5-2 lbs ... per week. Very lean guys (<9% body fat) should use a slightly lower deficit (15-20%) or cycle calories. Because they have less fat overall, the risk of muscle and/or strength loss is increased when using a larger deficit.
You may need to adjust these numbers as you’re losing body fat and weight. If you no longer lose weight at the rate of 1-1.5 lbs per week, lower your calorie intake by 8-10%. If you find you’re losing weight too fast, increase your calories by 5-10%.
Master of Macros, p18
Note: 1g of carbohydrates or proteins is 4 calories and 9 calories for fats.
"The most important macro-nutrient in any diet is protein, that’s why we set it first. Adequate protein intake plays a major role in the maintenance of muscle mass while in a caloric deficit. When you lose weight, the body loses more amino-acids that it retains and for that reason you must eat more dietary protein."
"Studies show that 1-1.4 grams of protein per lb of body weight (2.2-3g per kg) is ideal for fat loss."
"This formula does not apply for those significantly overweight. Protein is important for the maintenance of lean mass but in their case a big part of their body weight is fat. For them I’d recommend a smaller intake of protein, about 0.8g per lb of BW ... When [they] get to a lower body fat level, [they] can increase their protein intake."Master of Macros, p27
"Fats are important for basic health. A diet very low in fats leads to hormonal imbalance, including testosterone production. On the other hand, a high fat diet does not support muscle growth and strength (because it doesn’t leave much room for carbohydrates) and is also bad for satiety (fats are the most nutrient dense nutrient).
For this reason I recommend you set fat intake at 25% of total calories (doesn’t matter if it’s a cut, maintenance or bulk).
This moderate intake is enough to stimulate anabolic hormone release and also leaves plenty of room for carbs."
Master of Macros, p28
"The rest of the calories will come from carbohydrates which will be the dominating macronutrient on this diet. This is mainly because carbohydrates support recovery and high intensity muscular work. Think of carbs as fuel for high intensity anaerobic workouts.
Carbs also support leptin, a hormone that regulates appetite and metabolism. High carbs will support the testosterone to cortisol ratio in active individuals, leading to [a] better hormonal profile. They will also keep you satisfied and promote relaxation and better quality of sleep (some people can’t sleep if theybgo low carb)."
Master of Macros, p28
"We start with a moderate calorie surplus of 10%. If it is not enough the person will adjust it as needed."
Master of Macros, p30
Note: Calorie surplus should never exceed 30% and that "Dirty Bulking" begins around a 15% surplus.
The plan for all macronutrients is the same as the fat loss plan.
Approximating Total Daily Caloric Intake (TDEE)
Radu refers to the American College of Sports Medicine's Table 4.1 (Approximate Daily Caloric Intake per Unit of Body Weight Needed for Maintaining Desirable Body Weight) as found in ACSM's Complete Guide to Fitness & Health (2011).
|ACTIVITY LEVEL||CALORIES PER LB.|
(vigorous exercise 3x per week)
(daily vigorous activity)
Step 1 - Determine which plan you'll be using (fat loss or bulking)
Step 2 - Determine grams of fats:
(TDEE x Plan) /36
Step 3 - Determine grams of proteins:
Protein Rate x Weight (lb.)
Step 4 - Determine grams of carbohydrates:
[(TDEE x Plan) - Calories for Fats - Calories for Proteins] / 4
150 lb. person who is moderately active (15 cal / lb.) and on a fat loss plan (20% deficit).
TDEE (kcal) = 150 x 15 = 2250 calories
Diet Relative (kcal) = 2250 x 0.8 = 1800 calories
Fats (g) = (2250 x 0.8) / 36 = 50g
Protein (g) = 1.2 x 150 = 180g
Carbohydrates (g) = [(2250 x 0.8)- (50 x 9) - (180 x 4)] / 4 = 158g
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