I've been doing cardio in the morning and weightlifiting in the evening for some time. I've gained some weight since my last cutting period a few months back.

I'm setting up a new nutrition plan following the 40/40/20 possibly even 50/30/20 macros amounts. Which is better for cutting? My question is how much do I adjust calories on just cardio days vs. cardio in the morning and weights in the evening days.

I figure if I drop calories by 500 a day through nutrition and burn 500 doing LISS that would be a 1000 calorie deficit correct?

Then on weight training days what do I do for nutrition? I like doing LISS daily for 45 minutes and weights in the evening. Do I even drop calories below base on these days? If I burn 500 in the morning and a couple hundred in the evening that's a deficit on it's own. If I drop calories also then wouldn't that be harmful?

Please help this semi-rookie! Thanks

Hey bro! After attaining the results you did in working with me, I'd suggest following a similar approach to what I had you doing.

It worked very well, right? :tucool:

~SC~

Please help this semi-rookie! Thanks
First of all, when I look at those before/after shots of you, "rookie" is the last word I think of! :bow:


I've been doing cardio in the morning and weightlifiting in the evening for some time. I've gained some weight since my last cutting period a few months back.

I'm setting up a new nutrition plan following the 40/40/20 possibly even 50/30/20 macros amounts. Which is better for cutting? My question is how much do I adjust calories on just cardio days vs. cardio in the morning and weights in the evening days.

I figure if I drop calories by 500 a day through nutrition and burn 500 doing LISS that would be a 1000 calorie deficit correct?

Then on weight training days what do I do for nutrition? I like doing LISS daily for 45 minutes and weights in the evening. Do I even drop calories below base on these days? If I burn 500 in the morning and a couple hundred in the evening that's a deficit on it's own. If I drop calories also then wouldn't that be harmful?

Please help this semi-rookie! Thanks
You know it really depends (gosh I say that a lot, but it's true). I've followed both macro numbers you gave with some success. For me the 50/30/20 would probably work better. Or at least about 50-55% protein, then having the carbs and fats both falling somewhere in the 20-30% range. In other words, somewhere between 50/30/20 and 50/20/30. But that's just me; a lot of people do incredible at 40/40/20 and all sorts of other numbers. I suggest experimentation. :)

Regarding the change of numbers based on the activity, that too depends on a lot. And again I've seen success with both types (changing each day vs. leaving the numbers the same regardless of activity).

Here are three successful examples I've used while cutting and bulking as well. Example 1 shows changing the macros based on the activity. Examples 2 and 3 show not basing the diet on activity.

EXAMPLE 1:

WEIGHTLIFTING DAYS: Carbs at breakfast and centered around workout, higher overall carb and calorie amounts on these days.

NONWEIGHTLIFTING DAYS: Carbs at breakfast only, mostly pro+fat in the afternoon when I would normally be weightlifting.

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EXAMPLE 2:

WEIGHTLIFTING AND NONWEIGHTLIFTING DAYS: Pro+Carb+Fat in meals 1-3, Pro+Fat in meals 4-7. Cal/pro/carb/fat amounts do not change at all based on the activity.

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EXAMPLE 3:

Carbs coming from veggies and fruit for the most part, with a refeed day about twice per week consisting of oats, sweet potato, etc. Again cal/pro/carb/fat amounts do not change based on activity. Refeeds come either every 3rd day or on two specific days per week, regardless of the weightlifting split and/or what I happened to train on that day (some days refeeds would happen on non-training days).

--

So my point is that there are a lot of ways to do things. I'm hesitant these days to say one route is the best because I see so many people doing things so many different ways with success. I would suggest you experiment and find something that both works and and you enjoy. :)

I'm for sure going to follow the principles I learned from you swole. I've gained some weight and with spring and summer rolling around I want to get lean as hell.

SGX is great, but i just want to learn more about how to make adjustments myself. So as the years go by I can still keep on improving. I think when I was working with you last year I had you make adjustments way to fast to the point where I was starving. That was my bad I was impatient.

50/30/20 p/c/f looks like it for now as it is close to what I have been eating lately. I just gotta cut out the cheating. Thanks 1fast gtx and swole.

I don't really have any advice for you beyond what swole and GTX gave you, but, I do wanna say that you made one hell of a transformation. Nice going .. :tucool:

Thanks Joe. It's still a work in progress.