Long story short, I'm trying to undergo a body recomp. I'm a beginner lifter and skinny fat meaning my build is typically skinny (always been lean and shorter my whole life) but have higher body fat %.
I'm a male, 25 years, about 5'7 and 170 lbs which puts me around 22-24% body fat per some calculators.
I do push, pull, legs twice a week so I gym about 6 times a week where I do about 2 sets for each muscle group for that day. Then I rest on Day 7.
If I'm not gyming, I don't have much activity as I work on a desk most of the day.
Caloric intake calculators tell me I should be around 1850-2200 calories. I've been religiously tracking my macros carefully and I have consistently been under 2200 calories since Jan 5th (when I first started) with an average of about 2100 cals and 155 grams of protein daily. I've hit my protein target every day. The main issue i see with my diet is I exceed my fat macros often but rarely hit my carb goals. However, total calories have been under goal consistently with the exception of about 3 days where I went out to a buffet and probably exceeded 2200.
I don't consume copious amounts of sugar (i.e only drink water or sparkling water, no candy, donuts, pancakes, lattes, etc.) and I don't drink alcohol.
I haven't changed much in weight and it's been about 3 weeks. I weigh myself in the morning nude and it's always around 168.5-169.5. My pants still feel snug around the waist and thighs.
Several theories are:
- I'm not counting my macros correctly so I'm not actually in a deficit
- My caloric goal should be lowered to about 1800-2000 and try to average to 1900, not 2100.
- I should be doing more cardio if I'm averaging 2100 cals a day
The only concern I have is, going too low on calories could hamper muscle growth and energy for the gym and could be counterproductive so I was told by my friends to not lower calories by too much for a body recomp. Any advice?
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from loseit - Lose the Fat https://www.reddit.com/r/loseit/comments/1i9idgy/should_i_be_on_a_larger_caloric_deficit_skinny_fat/
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