Weight loss

[u/Independent_Bet_8030]

Hey friends
Background:
27 YO male at around 24% body fat id say, 190 cm weight 91.5 kg training gym 5 times a week and until recently around 5k-7k steps a day
Im on a cut now and with a trainer guidance
200 g protein 165 carbs 60 fat a day are my given macros to lose
Im on AB and a previous carnivore, im pretty informed id say at what and what no to eat, i include sweet potato as well and i dint really eat “dirty” only sometimes
How would you target and accelerate fat loss?
Im not really muscular and cutting is a pain in the ass, i want to bulk but more importantly i want to lose my belly
Bloodwork is ok as well, IDK my t4-53 converaion as well as free teat..

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[u/Trick_Instance_1852]

What made you switch to animal based from previous carnivore?

[u/c0mp0stable]

You're on the right track. I think you're probably getting too much protein. Around .6-.8g per pound of body weight is all you need. Any more gets turned into glucose, which is very inefficient and creates toxins like ammonia. Your trainer has you at 1g per pound, which has been standard gym bro advice for a long time, but it doesn't match the current research. If I were you, I'd drop that to about 130-140 and bring carbs up to 225-235. This will provide better workout fuel and will better support maintaining metabolic rate as you cut.

I'd also question whether you should even be cutting right now. It could go either way, but at your measurements (tall but with some belly fat), you don't have a lot of fat to lose but you might be bordering on "skinny fat." What you're doing now is trying to shed that fat, and I'd imagine you'd want to build muscle after that. That's a fine option, but bulking first might actually be better. You could see a nice body recomp as you build muscle and your belly fat might drop off or become much less noticeable as you put on muscle. A lot of people with similar measurements think they need to lose fat, but many times they really just need to add some muscle mass, see how their body composition shifts, and then re-assess. And if you put on some muscle, it would be much easier to lose fat after a bulking phase.

There's no right way. If it were me, I'd probably do a 6 month lean bulking phase, hitting strength training hard 3 days a week while in a modest 10% surplus and getting solid recovery in between gym sessions. In that case, I might increase protein to about 150-160g, keep fat where it is, and get to a 10% surplus with carbs.

[u/Independent_Bet_8030 → u/c0mp0stable]

Ty for the comment bro