[dougz]

You have the AARR now so you should be able to figure out how to do that for yourself.

I read the articles on macros and diet in general..

So, let's say my goal weight is 190 lbs, and whatever body fat % that comes with it (hopefully close to 11%, 'cause going lower than that.. I dunno...).

That means according to Alan's formula I'm looking these daily totals to achieve my target weight:

247g of protein (190x1.3), 190g (190x1.0) of carbs, and 95g (190x0.5) of fat.

That gives me 2603 calories a day.. 33/29/38

Have I got this right?

This is definitely doable, as I was going to lop off another 100 cals from my 2700 plan anyways..

But what do I do when I plateau again? LOL

Also, kfisherx, you were saying Alan recommended a significantly lower carb intake in your case.

Why is that?

What am I missing?

The stimulus needs to be changed, both in training and diet, to prevent adaptation.

Well, I can cut cals..

But how do I change stimulus via training?

Different excersizes?

This question I posed to myself is nagging me..

If I'm training for strength and size, but not eating for it, what is happening?

I just lose fat, but hold onto muscle, hopefully, right?

I should aks Alan what he thinks about the concept of 11% body fat being the ideal jump off point for eating for mass with minimum fat gain..

I did the entire program, but I would never do it on a calorie deficit.

Good to know, thanks..

I'll hold off, then..