Macronutrient check - lowering protein intake and adding carbs?

[JukkaM]

Hi.

First of all, I want to thank you for the time and effort you put in to this forum! I do appreciate it highly.

If possible, I´d like to hear your opinion and a quick diet check. I dropped from 95 -> 87 kg in a span of 4 months or so. Now I´ve been at maintenance with macros consisting around:
5 days/week
P: 230-240 g
C: 340-350 g
F: 80 g

1-2 days/week I´ve done a high carb/refeed day which I´ve placed on the most high volume or active days:
P: 200-210 g
C: 450-500 g
F: 70 g

At the moment my goal is to maximize performance and gain a bit of weight back, probably to around 90 kg or so. I noticed that you said in a recent topic that protein intake about 200 g/day is sufficient for for almost anyone (excluding super heavyweights I assume). Therefore would you drop the protein intake to around 2g/kg and replace the remaining calories with carbs? Also, do you see the benefit of having high carb days or would you even out the energy distribution?

Thanks! And yes, I´m still considering getting some coaching from you later on.

[Jordan Feigenbaum]

Therefore would you drop the protein intake to around 2g/kg and replace the remaining calories with carbs?

Yes, exactly.

Also, do you see the benefit of having high carb days or would you even out the energy distribution?

I think given your energy intake right now, there's likely some benefit from high/low days. Once your intake goes a bit higher you can just do the same thing everyday.

[Lloyd90]

Hi.

First of all, I want to thank you for the time and effort you put in to this forum! I do appreciate it highly.

If possible, I´d like to hear your opinion and a quick diet check. I dropped from 95 -> 87 kg in a span of 4 months or so. Now I´ve been at maintenance with macros consisting around:
5 days/week
P: 230-240 g
C: 340-350 g
F: 80 g

1-2 days/week I´ve done a high carb/refeed day which I´ve placed on the most high volume or active days:
P: 200-210 g
C: 450-500 g
F: 70 g

At the moment my goal is to maximize performance and gain a bit of weight back, probably to around 90 kg or so. I noticed that you said in a recent topic that protein intake about 200 g/day is sufficient for for almost anyone (excluding super heavyweights I assume). Therefore would you drop the protein intake to around 2g/kg and replace the remaining calories with carbs? Also, do you see the benefit of having high carb days or would you even out the energy distribution?

Thanks! And yes, I´m still considering getting some coaching from you later on.

Do you mind sharing what macros you used to cut down ? I'd like to trim down from 100-90kg approx

[JukkaM]

Yes, exactly.



I think given your energy intake right now, there's likely some benefit from high/low days. Once your intake goes a bit higher you can just do the same thing everyday.

Out of interest. What kind of intake would you like see eventually when lifting 3-4 times a week and doing sports practice 4-6 times a week with a bodyweight around 90 kg? Protein around 180 g, fat 80-90 g and carbs around 500-550 g? I wouldn´t oppose of having even more carbs though...

Lloyd90. Can´t asnwer that accurately though. I dropper around 4kg´s during traveling and I couldn´t track my macros during that time. Actually the initial drop in bodyweight was a "half accident". After that I decided to try to get it a bit further. After that I dropped 3 kg´s or so with macros around P: 250g, C: 290-350 g, F: 80-90 g. It´s not very accurate but hopefully it helps.

[Jordan Feigenbaum]

I don't really have a "goal intake", Jukka. Rather, it's more outcome/results based. Your targets seem about where I'd expect though.

[JukkaM]

I don't really have a "goal intake", Jukka. Rather, it's more outcome/results based. Your targets seem about where I'd expect though.

Ok! Good point.