Diet Advice

[Bharm81]

Hey Coach Robert,
Just wanted to ask your opinion on my current macros.

I'm 37 years old, 71 inches tall and 252 lbs. I've been following the starting strength rogram since February and started with SSOC last month. I'd like to loose some fat as I'm about 26% body fat but don't want to hurt my LP.

Current lifts are:
Squat: 135-235
Beach: 135-175
Press: 75-110
DL: 185-275

My current macros are:
2500 calories
Carbs: 45% about 280g
Protein: 35% about 220g
Fat: 20% about 56g

Thanks for all you do.
Brandon

[Robert Santana]

Thanks for posting. Do you eat this much all days of the week?

[Bharm81]

Yes, for the most part, fat may move up by 5% but my calories stay at 2500.

[Bharm81]

For the most part he’s, protein and fat fluctuate by 5-10% but I’ve been maintaining 2500 calories daily.

[Robert Santana]

Are you missing lifts?

[Bharm81]

Up until yesterday I had not missed any lifts. Missed my squats and press yesterday.

[Robert Santana]

I'd try to get more carbs and be more strict with the fat. 300-320 g carbohydrate may get you feeling a little bit better. Make sure you are doing this 7 days per week otherwise you will not see the benefit. Part-time diets don't work.

[Bharm81]

I really appreciate the input coach. I’ll get things in order.

[David Sanders]

Coach: let's hypothesize for a moment. Let's say someone falls off the wagon and has a binge day and just blows through their macros, specifically carbs. Should they maintain their macros the next day (a scheduled workout day) or would it be advisable to reduce their normal carb intake the following day in an effort to balance things out?

[Robert Santana]

Yes they should maintain their base the next day unless actual excessive fullness or discomfort interferes. Suggesting otherwise could potentially serve as a precursor for an eating disorder.