Decreasing Macros During Cut Frequency
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- čas přidán 22. 01. 2017
- Cutting and Decreasing Macro's is a common question and it's not completely clear but I will do by best to explain. I am also giving away $400 in Core Nutritional's Gift Certificates, 4 $100 give aways. Rules in the video.
- Sport
Starts at 5:00.
You're welcome.
Thanks
Thank you, I started scrolling for that comment after the 2 min mark.
Man this guy like to talk about the sands of time . Thanks for the comment
never, comment on vids,but felt it is necessary today. I really enjoy your videos very informative! keep up the good work it helps alot
Oops posted too soon. I was going to email you today because I went way over my macros the last two days and was wondering if I should drop them for the next few days. The macros you put me on have done wonders already , I am so eager to see what my physique will look like in the weeks to come. I am so glad to have you leading the way in this fabulous journey of mine. So grateful !
I recently discovered your channel. I really enjoy your content. I've learned a lot already. Thanks, Paul.
very welcome!
I'm just now finding these very helpful videos. Thank you, the content is stellar. I'm actually in my first cut after 3 years of bodybuilding- the last year I spent lifting and bulking. I'm pretty sure I'm going to enter my first competition in July which gives me 12 more weeks to prepare the issue is I'm already 7 weeks into my cut so I need to Pace myself that way I can balance life and get as lean as possible while enjoying the process. Thank you for your videos and content!
Crush it, Coach!! I really appreciated this video, and it's amazing what we've already done with my physique and my overall system with our plan, as opposed to my previous plan. Thanks to you and Emily for answering such phenomenal questions!
Just getting started, thanks CHristina.
Like always Paul, keep doing these awesome videos. Love watching every evening when I finish training. Crush it!!!
Am I your cardio buddy?
Haha nah dude Cliff would beat my ass if I was doing cardio right now! Your on my playlist when I get home to cook/eat after training. I'm coming down for the Arnold so I'm looking forward to seeing you guys again.
Great job with the explanation! It was extremely clear and informative. Thanks!
Crush it! I have been following you since your video with Emily Hayden, I love her, she's a true inspiration with her motivation she spreads for a healthy fit lifestyle, I have worked with her for one of her challenges and absolutely loved it! She helped me so much when I first was trying to get macros under control rather than just following a clean eating program!
@kgfitness3
Crush it! Thanks for the informative video. Getting ready to start my cut in about 6 weeks.
mbowen1022
crush iiiittttt! I think it's amazing that you are giving it back. I was curious about this question as well. I I love how well you explain and make it clear to understand. you have some of the best info on CZcams!
Didn’t know you were a fellow 300ZX owner. That’s awesome. I own a 91 TT, She’s my show/street car.
Still got it
Hey Paul, thanks for putting out great content that not a lot of CZcamsrs talk about. I'm 20 years old, female, 5'0 ft, 122 lbs. I lift 5x a week (I've been lifting for 1-2 years) and I do minimal cardio (walking, 3-minute runs, high-rep conditioning). I'm trying to cut down to 110 - 115 lbs.
I think I maintain at 2000 calories but I have a slightly adaptive metabolism. I always eat >120 g of protein and 40 - 70 g of fat a day. If you were my coach, what macros would you recommend I cut at? And how many weeks do you think it would take to reach my goals? Thanks in advance.
Hey Paul! I did a structured cut for the first time this year (without a coach). I'm not sure if this is common but I seem to hold water until just after a certain time of the (ahem) month ... then I'll drop the water and see the fat loss on the scale. As I didn't know this at the time I was cutting calories quite quickly and ended up on 1350 calories for several months and eventually hit a plateau where i wasn't losing weight and was feeling awful. I was also doing 1hr of HIIT a week along with 5 days of lifting and 40 mins per day or LISS (I walk to work). I tried a diet break but couldn't really get back on the diet after that and started my reverse a couple of weeks later. i am now 2 months into my reverse and up to 1750 calories. I haven't gained any weight since the end of my cut which is great. My goal is to now reverse into a gaining phase before cutting again in July/August. I know so much more about what I need to do for next time, I think learning how your own body works is so important for success :) Thanks again for the great content!!
Crush it! Also wanted to say that I look forward to working with you for my very first competition. Found you through Emily Hayden. 💪🏽
IG: chrisoo0
Thanks Christian!
well done, thanks Paul! Hope you had a great time on vacation!
I did thank you!
Wow thanks for all this information!! I always have a hard time trying to figure out when I should cut macros or add cardio but I guess if I don't see changes after 2 weeks I should make changes. I competed in NPC bikini back in October and have gained more than I would've liked to gain back. I'm getting stronger and gaining muscle but I've been trying to lose 5-10lbs just to be more comfortable. My macros now are 180g carb 120g protein and 40g fat. I'm 5'2 and 125lbs. My cardio is 5x a week LISS for 30 mins either incline treadmill or stairmill. Some times I'll switch out 1 cardio for HIIT sprints. Any suggestions are so helpful but I appreciate all the videos and information you give. You seriously have one of my favorite CZcams channels!
I think trying to lose the weight you put on post contest is a mistake. Focus on building your metabolism, reducing carido and getting stronger. This is a big mistake competitors make and you will forever be stuck if you don't allow your body to recover. THis will potentially lead to binge eating, putting body fat on quickly and being stuck with an slow adapted metabolism. However long you dieted for the show stay in a surplus for that long even if it's painful, then you can start to diet down again to a place where you are comfortable.
Paul Revelia thank you!! I'm going to take your advice even if it's painful 😬 lol
Crush It! I don't go on Instagram but that is darn cool of you to do this. I will be at the Arnold Classic this year too. Look forward to meeting you.
The IG is aweomse, just saying!
Geez Paul u come across as such a nice and genuine guy. So refreshing to have someone that cares about how they look and into fitness but not a meat head. As we say in Australia, u're fairdinkum 😛🤗. Love your content.
That is wonderful to hear thank you. Hoping to be back in Australia later this year.
Crush It! Love your videos paul, so informative!
Congrats you won!
CRUSH IT!! @pillzNdumbellz
Hi Paul! Thank you for all your video content I enjoy watching your videos regularly. I am currently on a cutting phase (planing to do 8 weeks on week 4..for spring break!)
Flashback: Last time I did a cut was in July-August only for about 6 weeks. My macros got as low to 120C, 32F,125P(carb cycle with Wednesday 10 carbs higher and one high carb day of 170c) with 4- 40 minute HIT cardio sessions and 1 ten minutes HIT cardio session. I am 5'4 and my weight went down to as low as 119 but really stayed around 120-121. I reversed dieted very slowly and got my macros to about 230-240c,135P and 52F with maybe only two 5-10 minute HIT cardio sessions a week. My weight did go up to about 127lbs.
Now that I have began cutting... I started my macros off at 170C,50F, and 135P. I two 2 20 minutes LISS sessions and 2 20 minutes HITT sessions. At first I started to drop weight(124/125) but I am still hanging around 126.Now I am at 160C,45F and 130P.
I weigh train 6 days a week. I am not sure if it has to do with the stress of not sleeping as well lately or sometimes I tend to eat meals later in the day and go to bed more full and don't wake up as light due to that?
Appreciated all your help!!
Sincerely
Alyssa
Your decreases in calories are too small. Go to 130g of carbs, 40g of fat and keep protien the same. Increase cardio to 2 25 minute sessions and add one interval to each HIIT session. You will see progress start again.
Thank you for the reply ! Too small of changes even though my calories were so high before? Or its best to be more aggressive in a short cut. Do you recommend reversing back up slowly again or going back up to maintenance? Sincerely Alyssa
Hey I loved this video. I would love to see you do a video elaborating more on your N.E.A.T. Methods for calculating,adjusting and finding correct macros including it. I feel like it often gets overlooked. Also, maybe you could go more in depth on things like fitness watches, types of ways for creating a deficit and how they all play in to optimal fat loss! Because sometimes it's hard to find that sweet spot for the deficit I'd love some in depth advice and good tips for how to find it! Thanks !
your videos are so informative! thank you so much!
Thank you so much!
Hey Paul! Thanks for the awesome video!!! You're CRUSH (ing) IT!!! 😜
I am glad you liked it!
Hi Coach!
I began my reverse diet over a year ago (w/ a coach for 12 weeks) and been reversing for over a year, I began my cut this May with the hope of losing fat whilst maintaining muscle. I’m about 9 weeks in my cut. Initially I dropped 400 calories (2300->1900). Resistance training 5x a week (same), no cardio other than hitting my 10k steps daily(now I do 1 - 15 min HIIT, followed by 15 min LISS/ 3 -30 min walks with my dog/ 1 - 30 min MISS on treadmill a week & I do 12k a steps a day). I’m about 5 pounds down on scale, clothes feeling a little better, I haven’t taken measurements.
Currently: 1800 calories, 208 carbs, 140protein, 51 fat.
I’m 5’9!
I also do one “free” meal a week. I was planning to maybe adjust calories at the 12 week mark but unsure how to go about it if I should reduce 100 cal and up cardio, reduce only 50 cals, or no cals and add an hour cardio session.
Love your content! I am binge watching videos 😂
That's awesome....don't laugh too hard and my older stuff.
Thank you for the information, apprecierat it a lot man!
Thanks Paul for your as always great advice! It feels to me like my metabolism is very adaptive. When bulking my maintenance is 2700cal. However, when cutting I can't loose anything past the first 2ish weeks at 2200cal. I feel like 2000cal would be a better number for me to aim for fairly early on in my cut (currently 4 weeks in, my goal is to cut at a decent rate for 10 weeks down to 8%ish BF). Thoughts? It's always a battle for me because I don't mind getting aggressive with my calorie deficit, I generally have to force myself to try and take things at a controlled pace.
Love the channel! Just watched this video- it’s prob old so hope it finds you well. I’ve been cutting for 10weeks 2300cals now down to 1550. Macros currently 157c,117p,53f. It’s seems I’ve hit a plateau as my weight doesn’t really want to move at this calorie deficit. Current #125-126lbs How low should I go before I reverse? (I’ll add that I’ve done no cardio to this point- only progressive overload training) My end goal was really just to try to get lean 20%bf or lower to see my bulking progress. Thanks for your help.
Hi Paul! I am hoping you could give me some advice on how to start a cut. This is just a lifestyle cut. I am looking to lose body fat for the summer. I am 24 years old, 5'5, 140 pounds (I've been reverse dieting a little bit for about a couple months). My current macros are 1878 calories, 127P, 194C, and 66F on weekdays. And then two days on the weekend my macros are 2250 calories 127P, 274C, and 71F. For exercise I weight lift two times a week, either two leg days or a leg and upper body day. I also box/kickbox twice a week and this also involves a lot of things like burpees, squat jumps, push ups. I would like to keep boxing a few times a week but I do not want to stall and then have to increase that even more to lose fat. Do you have any suggestions on macros or my exercise?
Hi Paul, when we decide to decrease calories. How do you decide whether you are going to reduce protein, carbohydrates or fats. Is there a formula you use or does it depend on the individual. This has always been my sticking point. Thanks for the great videos!
Crush it! You just did with this video Paul!
Thanks so much!
So I’ve been at 3000 calories for 2 weeks and have averaged 180lbs. My macro split is 40 40 20 at two sessions of 30min stair master. I want to drop about 1-2lb a week. Should I drop my calories down to 2850? I train with weights 5 days a week and do cardio twice. Thanks for your input
Hey Paul I’m 5’9 172 sitting at around 12-13% body fat my current macros are 180P 180-200C and 50F eating around 1750 cal I’ve been dieting down for about 6 weeks. Do you think my calories are too low. I have a pretty physical job (landscape industry) I walk at least 3-4 miles a day with work. I lift 5-6 days a week. I also coach Softball with practices twice a week. I’ve been sitting at 172 about 2 weeks now. Any input
What if you were recomping? Losing fat progressing on tor training and no scale drop? How would you know you have plateaued (BF loss speaking)
I have had pretty good success as a 5'11 male cutting from 210+ lbs down to sub 180 multiple times with my macros barely changing. I usually start out around 225p/250c/60f, ended on 225p/225c/45f.
I seem to do the same thing, I can cruise for a while at a certain level.
Hi Paul
I'm trying to figure out if my numbers are appropriate for losing fat.
I'm at 215c/115p/58f ... I'm 5ft 125lbs
Crossfit/Olympic lift an some random bodybuilding stuff to work on specific muscles.
Workout 5-6days a week
crush it! you're awesome Paul!
btaylorfit_
Crush it!! You have no idea how much this video helped me. But you know, your videos usually help me quite a lot. Thank youuu :) *@fitness.ane btw
Best. Coach ever
Thank you!
loved the content of the video and it was a huge help
Thanks Viku!
Hi Paul! Im looking for your advice on what to with my macros/cardio.
26 years old, 143 lbs
1630 calories
130-140 protein
I lift 5 days a week and try to walk 8-10k steps daily.
I am not incorporating cardio. I have been stuck at my current weight for 2 weeks.
(But have lost 9 lbs on these macros overall).
hey paul! I'm currently cutting on 135p 335c 90f, my weight loss stopped (I have highly adaptive metabo). I tried to do a refeed added 150c, and came back to the same weight didn't hit a new low. Last year I saw results with 500-600c on refeeds. Also dropped fats from 90 to 80, will i see results? also any suggestions?
+DuRtY son is drop to 135p/295c/80f and a slight bump to cardio.
I wanted to give you a quick update, I dieted from 183 down to 173. I went from 337C, to 312 to 287 today. 80 fats, 135 p, 0 cardio and still losing fat :) I'm confident I can get away with 0 cardio
Awesome on you, Paul. I appreciate what you're doing with your subscribers. Oh and, @Ben.Kalman says, "CRUSH IT!"
Yeah man, I plan to do more in the futre!
What if you haven't dropped "lbs" on the scale, but you notice clothes fitting different and see a difference in progress pics? Do you still cut calories or stay at what your at? Thanks paul
I would hold off, especially if you are adding lean body mass because fat loss at that time might not show ont he scale but the mirror, clothes and third party comments are very valuable.
When you drop your macros by however it might be do you also drop your protein ? Ex: if you start at 180 grams of protein and you hit a plateau at 160 and you have to drop calories do you drop that 180 grams of protein to 160 grams ? (1g per pound body weight)
No I keep protein steady
Excellent video!
I have been cutting carbs every other week by 20g and I don't know if I have a highly adaptive metabolism or if I'm just not doing enough cardio.
I've slowly increased my cardio and I am at 2 hiit sessions (15 minutes long with 5 intervals) and 2 liss sessions (about 10 minutes each) per week.
I've always just adjusted my own macros over time, never had a coach, and tried to learn from how my body adapts.
for high days I am at: 300C/40F/150P
medium days: 270C/60F/150P
low days: 220C/70F/150P
I have been cutting carbs since the middle of december. During my bulk I tracked and got myself up to 400C on medium days and after that I just felt like I was eating too much and like I was uncomfortably full. I have my brothers wedding in July that I want/need to lose body fat for(aka my sister in law bought me a dress that is 2 sizes to small....lol) so I have time but I also don't want to wait til the last minute.
I am currently 5'3" and 142 lbs. I can't seem to break 140 right now and I don't know why. Any help would be amazing!
Thank you!
Also I workout hard 5 days a week 🤗 two leg days, two upper body, and one full body/accessory day
Eating 2,790 calories. 195g of protein, 300g of carbs, and 90g fat. Train 5days a week. Run 1 mile before my lifts. 1 day of the week I do a high intensity crossfit workout. Started at about 266 in Sept. 18? Lowest recorded wait was 256.4. Float close to about 258lbs. I want to drop calories but might want to add a little more running and maybe an extra day of crossfit??
So what if i have been cutting for about a month, 500 cal less then maintenance, have eaten in a 2000 calorie range, sometimes less but have not been consistent with calories. Usually over on carbs, under on protein, typically fats stay the same. What do you recommend? How consistent do you need to be with your macros If you stay in a calorie deficit?
As long as you stay in a deficit then you should be fine, ratio's should be consistent for hunger and performance.
Awesome info as always!
Thank you Jeanice.
Is this rule also can be applied to a bulk? When the weight hits a plateau for 10 days then it’s time to add 100 calories?
I’d say yes
I luv your channel every day I get new information help me thank u♥️♥️♥️♥️♥️
So nice of you
Hey ! Ive plateaued at around 2600 calories... Ive dropped from 280lbs to 248 in about a year. I am 21 and around 6ft 3 sitting at around 20% BF. Currently im doing fasted cardio 5-6 days a week (45min incline walk) along side 4-5 times weight training. My ultimate Goal is is reach 210lbs at around 12% BF in about 5 months. Should i drop my calories as i haven't lost much weight in about 2 months. Thank You !
If you don't drop weight for 7-10 days while consistent then it's a plateau and you need to adjust either output or intake. Thanks Hasib.
I wish I could like this video twice.
Thanks 🙏
i know its not fitness related but any tips for taking a 2 year old to ski country? i am headed to colorado in March w/ a 2 year old and 4 year old. how did he do on the plane?
Our 2 year old did great watchign Frozen on the flight and then the Ski village we were in had a ski school and baby sitting service both were very good and he enjoyed them both. The tough part was the change in time zone and his sleep schedule.
Thanks!
Hi Paul
44 years old, 8% body fat, 175 pounds, 6’2”. Currently at 1700 calories/day, 80g fat/day, cycling carbs anywhere from 50g-175g/day, protein is at around 1.25g/per pound of body weight. Cardio is 45-60 minutes a day and I lift 6 days a week. I want to get down to 7% body fat. Thank you!
How much fat do you minimum recommend for a women to eat in order to keep normal body hormon functions but also have sixpacks? I donnot really eat fat ( instead of what I cook in and what meats contain) so it is about 10-15gram fat per day. My problem is that my bloodtest showed that my organs need more fat but I donnot know how much should I increase to keep visable abmuscles ( 163cm 46kg 20 yearold ) thanks :)
I never go below 30g, rarely below 35g.
Crush itttttt! @vitae3 Your videos are the first ones I watch bc lots of info and no bullshit 😉I'm ending my offseason with about 3000 calories (380-413 carbs 188 protein 67-ish fat) & no cardio. 165 lb at 5ft 8 about 22ish% bodyfat. Up 28 lbs from last stage weight. Wondering if slashing more macros in the beginning of prep is best bc my body hates to change in beginning, whether it's losing the weight or gaining it. Only usually in the initial stages, bc I adapt to whatever weight I am in the longest if that makes sense. But man, You must get a million questions by now! Ty for all the content 😘
That's an awesome metabolism! I do find some need to be more aggressive early on to see changes and then they will hit the zone for a bit in the same range despite getting calories higher in the off season.
Here's a question, if you've been reverse dieting and you later decide to cut again to lose some body fat, will you have to go as low in a deficit as it took the first time to lose body fat? Or will it be easier to lose body fat after a successful reverse dieting phase?
The longer you maintain the higher calories the higher you can diet on, if you just reverse to 200g of carbs for one day then diet again you won't actually be adapted to that. So it's important to maintain the higher caloreis for a long period of time or you body will require you do drop much lower to diet, close to what you did the previous time you lost fat.
What would a minimum amount of time in a reverse diet look like on average? 6 month - 1 year? I guess it would be very individual based.. It's Jessica btw, Paul. I guess I could've asked you directly, but I figure it might be nice if other people were wondering the same thing!
I started a cut 7 weeks ago. Maintence is 2170 , I slowly cut to 1600 and not loosing anything, I used to only lift 3 days a week, now 3 days plus 1 hour intense spinning, I'm 56kg want to get to 50
Hello my name is justin, and I’ve been at the same weight for 2 weeks now. I did drop some body fat a total of 4 pounds in 2 1/2 weeks went from 172 to 168. My macros are 255 carbs 175 protein and 34 grams of fat per day . My fat is low because I need carbs I am very active training 6 days a week hit each muscle twice a week and cardio at 3.8-4.0 mph brisk walk on tread mill at 3 times a week for 30 mins post workout. I also have a once a week cheat meal or refeed once a week if I am feeling low on energy any suggestions at this point ? In order to lose fat?
Decrease carb
Hey Paul, i have a question regarding cut.
For how long should / can you remain in a deficit, if You have unlimited time.
thank you
Until you reach your goal or until you can't maintain the deficit and it impacts your life negatively.
I am a mom of 3 I'm 41 I use myfitness pal I am 5'2 and weigh 145 I am unable to lose weight recently in your opinion is my "wall" my inconsistent calorie intake? I try to eat 1200 cals 30 fat 120 protein 120 carb I am by no means at your fitness level but I teach Spin at our local y. I would like to see my abs someday just to make sure the good lord gave me some! Thanknyou for your channel you are very aspiring! May God continue to bless you!
Teaching spin and stuck tells me that you may need a refeed or a diet break. I would guess you are eating less than you are using in a day causing your body to adapt metabolically.
Is that a Twin Turbo 300ZX? Or just an n/a Z? I used to have a 92 TT and it was my all-time favorite car. Great taste in automobiles, good sir!
Right now in my 5th week of cutting. For the first 3 weeks I lost a pound in each. Baseline macros started at about 2,800kcal (188P/78F/336C)On the 4th week only lost a half pound with my calories at 213P/58F/294C and with 2 cardio sessions:liss ,9 incline, 3.7 speed, 20mins (200kcal)I'm thinking this 5th week I'll add in a third cardio session with same criteria as the other two, with an additional 250kcal deficit 5th week macros would then be (213P/58F/232C)
Your expertise would be amazing to utilize, thoughts?
I think that's too big of a drop in calories if you are going to also add cardio. I also wouldn't raise protein when you drop other calories I prefer to keep protein stable. Just personal preference though. I would try a 150 calorie decrease through carbs and a few fats along with the extra cardio.
Hey Paul, I'm currently cutting for a bikini competition. I started my macros at 180 carb/50 fat/160 pro with 2 cardio sessions at 20 minutes-and one refeed at 275 carb/50 fat/150 protein... at first I dropped a pound and then my weight started going up, I cut my macros to 170 carb/50 fat/160 protein(with cardio at 2x 25 minutes) , I saw a difference in the scale but my weight will start creeping up again. I just invested in a coach but she hasn't responded to me and I'm just not sure what to do....I'm sticking to my plan but my weights going yp
I feel you are not making large enough changes. I would reduce normal days by 30-40g of carbs and fat by 5g while adding another day or two of cardio. Making micro adjustments can have a negative impact as you may slowly adapt the metabolims without losing body fat.
CRUSH IT!! I am planning on attending the Arnold this year and it will be my first fitness expo! I am so excited to finally meet all of the people who have motivated me and taught me so much over the last few years. Thank you so much for all of your amazing content! @chelseareff
Can't wait to do some collabs in just a few weeks!! :)
Great catching up with you last night. Can't wait to see you in O H I O
I'm at 1650 calories with Carbs 55% fats 20% protein 25% cardio 4 days a week at 60 mins. I'm 5 weeks from a show. The scale has stayed the same all month. Though I have seen diffrences in progress pictures.
I do cardio twice a day my macros are 1250 I weigh 106lbs I’m 4’11 and my macros are 30% carbs 30% 40 % fat weight train 6-7 times a week
Hi Paul, I've become very frustrated as I have plateaued since September. Over the summer I lost a 11lbs in 3 weeks and then since i have lost 9lbs in 4 months. During the summer I was on 1500 cals P:130 C:130 and F:50g or thereabouts did resistance training 3 days a week and 50 mins cardio 3 days. After summer I started a new job i tried to keep up the above regime, which i have done consistantly but my fat loss is incredibly slow (which is good but has got to the point where i am not seeing changes). During December I managed to maintain/lose 1.5lb averaging on 1600-1700 and maybe 5 days a week at the gym (weights and cardio but over Christmas I gained 3lbs and it's just becoming difficult to get to my pre Xmas weight. Also I want to lose 20lbs more to reach my goal of 145lbs (preferable 10lb before my holiday at the end of Feb). I want to know if you would advise increasing my deficit as 1500 is quite low and i don't want to mess up my metabolism and get stuck after my holiday or do you think something like carb cycling could give me a kick start? This week I am introducing cardio on 1/2 weight training (10-15 mins) days but at the same time i don't want to get to the end of the week and see no difference as time is ticking...
To me it sounds like time is an issue so I would like to see you using some High Intensity Interval Training a few days a week. HIIT cardio is short, intense and impacts your body for up to 48 hours after you perform it. This way you are burning fat for a long period of time despite not having to do long sessions.
Thank you Paul! I will add HIIT to 1 or 2 of my training days instead of adding LISS and hopefully I will start to see some change again.
Age: 24
height: 5'1"
weight: 131.8
cardio: 2x a week of HIIT on stair master
Last week I weighed 131.6 & week before that I was 133
Current macros: 106 protein/55 fat/185 carbs
Body fat %: last time I got tested it was 18.75
If you are dropping you may not need the break, your calories are also in a pretty good place for your weight, cardio is also still low so you should have room to continue to progress.
Calories 2200
Protein 193
Carbs. 193
Fat. 73
Cardio 40 mins incline walking 4 days a week
Weight 215 for 4 weeks
How to tweak it?
Crush it! Makin all kinds of gainzzz
For sure!
Was at 155c/55/125p. Dropped about two weeks ago 140/50f/125p. Was doing 1 - 2 days steady state day of cardio increased to 3 this week. No loss over 2 week period. Stayed same
The change would have been 125p/50f/120c and move to 4 days cardio.
That Z32 in the back😍
CRUSH IT.
I've been citing for 8 weeks now my macros are 35 fat 120 carbs and 120 protein I weight train 5 days a week and do 150-200 calories of cardio 6 days a week and I've hit a plateau I was seeing so much progress but then once progress stops it's really discouraging
My weight training is30-45 minutes and my cardio is 15-20 minutes
Should I cut more calories or should I take a diet break?
CRUSH IT!
ig: camillionairfit
Thanks!
Crush it! #aureliapatrycja :) Awesome informational videos! Just during the last week I have learned a lot! Much appreciated!
Crush it!!!! @aconsideredlilly
Awesome topic and I'm grateful that you decided to talk about it. I'm a sponge right now... Trying to soak up all info as a first time competitor and generally interested athlete! Thank you for sharing!
Crush It! @Phatboyfit! Yessir!
Crush it!!!!!
Hi Paul, 2800 Calories (255x11) P200, F80, C320.
Is that a 300zx in the background????? Loveeee
Kristen Cipolloni his Fairlady Z is in a bit of videos!
hi paul! as of right now i have a coach. i started around 2,100 cals. they cut them to 1600. i am also a seditary lifestyle. i get about 1,000 steps a day. they have upped it to 8,000 steps a day which leaves me to doing about an hour of cardio a day off the bat. sometimes more. i'm 5ft 130lbs so i do have some body fat to loose but cardio every single day seems strange. will this eventually make me plato unless i keep doing more and more cardio? seems like way too much cardio to be starting someone out on. i previously was doing maybe 1-2 15 min hitt sessions before this coach. what are your thoughts?
I am a huge fan of HIIT, it's short and effective. Since you are working with a coach it's very important you express your concerns with that person. I don't want you to get information from me and go back with your walls up. If you don't like the answers you get then perhaps you can look elsewhere but whiel you have a coach, be sure to communicate with him or her.
Crush it!!
Thank you!
Subbed
Crush it!
IG: fitpandamanda
question: I'm curious what your opinion is about training someone to compete (bikini- first time) when they are at a distance? I was thinking it would be important to get a local coach but it sounds like a lot of coaches don't actually train in person anyway...? is it just as effective to have a coach that may be in a different state as long as I am connected with them online/by phone?
We were watching each other's videos at the same time. Destiny.
81kg trying to reach 75-73kg for a fight , cals 2500 per day protein 200grams carbs and fat mixed up
crush it!
What is the conclusion!!!!! I didn't understand this vid
Have you seen success with someone going bat$h1t on increasing cardio, 30-60 min fastest in the morning, 90 min weightlifting, followed by 30 min post workout, 7 days a week? I'm 6.3 230, 20% bf, with calories around 2500, 50% protein, 30% fats, and 20% fats. I'm steady loosing weight, what would hitting the basement look like, overall fatigue?
Yes you can certainly make a lot of progress doing things that way, I jsut feel you will hit a sticking point and then what....you will burn out quickly. So it depends on your time frame and goal.
Paul Revelia thanks for the advice.
Loved the video! Can you do one on reverses?
I believe I already have done one on reverse dieting, what specifically?
Paul Revelia I didn't know if there is a calorie increment (or range) rule of thumb for
the cut or bulk based on your experience, i know it will vary.
ive been following you and em dunc forever, and you are honestly the best ever, i have your post notifications on as well haha!! i want this so bad. i love abc i love zzz
ive been following core nutritionals and TMJ forever too :)
rubysephoraxo_ifbb
im competing at the arnold classic australia
CRUSH IT !!! I HAVE THE WRIST BAND THAT SAYS CRUSH IT TOOOOOOO @PAUL REVELIA
god i want this so bad
Thank so much Ruby that means the world to me.
Crush it!!!! IG: gpalaces
I saw you at the LA fit expo and was too shy to approach you, lol. One of the biggest mistakes of my life. You're alot bigger in person too.
Crush it!
I'm jayymiss94 on instagram!
Thanks for all you do man, so happy to have stumbled upon your channel
Crush it!
@Miss_Fit_Michelle