Macros perentages %

[Maktub]

Pardon the tittle(I wasn't able to fix it)
Hello everyone I need some help dialing down macros . The lowest in body fat I ever been was 10.5 %back in 2011. I miss those days.
Stress , changes In life got me to the next depressing number 22% body fat. Not bad I mean I still look lean not Buda type.

Stats
27 yo
203 pounds
22% body fat I know ( depressing )
Fat mass 44 pounds
Lean body mass 159 pounds
Maintenance calories got me to 3530 calories.

So the plan is to loose 2 pounds per week.
This are the numbers I got.
Loose 2 pounds X week 2530 calories.
I got two options
1.- *zone diet
Carbs 40% = 253g Prote 30%=190g Fat 30% 84g

Second option
2.- Low Carbs
Carbs 25% 158g Prot 45% 285g Fat 30% 84 g

Now I have some pop up questions

1.what you Guys think should I chose, first or second plan?

2.-when doing macros which number should I use to start?
Whole weight 203 pounds ?
(That's what I use on this plan)
Or
Lean body mass 159 pounds ?

Thanks in advance . I know here are some competiors members that know how this work. Please tag them if you
Know them.
Also any one having experience on this is welcome
To chim in.

 

[sin]

Personally not a low carb fan so id go with your first option.

Howd you calculate your maintenance calories? Seems high considering your bf percentage. Are you on a cycle? I'd take your bw in lbs multiplied by 15 to get your maintenance calories and try them out for a couple weeks to see if you do in fact maintain weight. You must be diligent about hitting your macros as a variance in carbs can lead to a fluctuation in weight.

 

[T_verde77]

Your calories seem high to me. Especially if u want to loose 2lb a week.
I usually like my protein around 40% carbs 35% fats 25%. u don't need fats at 30% unless u really want to. Just keep them above 20% imo

 

[Maktub]

Personally not a low carb fan so id go with your first option.

Howd you calculate your maintenance calories? Seems high considering your bf percentage. Are you on a cycle? I'd take your bw in lbs multiplied by 15 to get your maintenance calories and try them out for a couple weeks to see if you do in fact maintain weight. You must be diligent about hitting your macros as a variance in carbs can lead to a fluctuation in weight.

I use this page "macronutrients calculator "
The reason I got 3530 maintenance is bc there's this option In which you choose your activity level1-3days exercises,3-5 days , I chose 5-6 days exercise and it put me
On 3530.
But when I chose 3-5days exercise it puts me on
3172. Pretty much what I get if I multiply my weight by 15 .203x15=3045 like you mentioned .
Which number should I base my diet?
I do workout 5-7 days , ride my bike to the gym 40 min ride back and forward . 80 min weights .

 

[Maktub]

Your calories seem high to me. Especially if u want to loose 2lb a week.
I usually like my protein around 40% carbs 35% fats 25%. u don't need fats at 30% unless u really want to. Just keep them above 20% imo

Thanks men I'm planning to drop 20 pounds of fat so I can go down to 11-12bf and by July hit a cut cycle ;just hit one digit mark.

 

[sin]

I use this page "macronutrients calculator "
The reason I got 3530 maintenance is bc there's this option In which you choose your activity level1-3days exercises,3-5 days , I chose 5-6 days exercise and it put me
On 3530.
But when I chose 3-5days exercise it puts me on
3172. Pretty much what I get if I multiply my weight by 15 .203x15=3045 like you mentioned .
Which number should I base my diet?
I do workout 5-7 days , ride my bike to the gym 40 min ride back and forward . 80 min weights .

Start with the lowest one and try it for a couple weeks or at least 7-10 days and see how your weight changes. Depending on how much carbs you've been taking in before your weight could drop or raise. After yoi find your true maintenance then drop calories.

 

[T_verde77]

Also I like to weight myself first thing in the morning once a week or so and take pics. can't just go off of weight. Weight yoursef naked before u drink or do anything. Just do it the same every time. Adjust calories up or down every two weeks till u find what is working for your goals

 

[Maktub]

Yeah firsth thing in the morning I weight my self
So I will use 3172 as my maintenance and that will go down to 2172 k per day so lose 2 pounds +- .
I will post later my final setup and after that I will update next week to see what happen.
Thanks for your input I aprecciate.

 

[Maktub]

Update .

you guys were right about the other calculations I did . Been doing for two weeks and just didn't worked that well only 3-4 pounds I loose I think.

Well here's the new macros
Maintenance 3172 k

Macros loose 2 pounds x week . 2172 k
Did my own %

Carbs 35%,, Prote 45% ,, Fat 20%

How is that better ?