Should nattys value carbs or protein on a deficit?
Hey guys, looking for a second opinion on which macro split to run for my cut.
Stats:
- 179lb, ~20% BF
- Natural lifter, been training for years, pretty much at my genetic ceiling
- Leanest was 176lb at ~10-11%, trying to get back there
- Cutting to 156lb, so about 14lb to lose
I've got two options I'm deciding between. Calories are virtually identical (difference of 26 kcal), so it really comes down to the macro distribution:
| Option 1 | Option 2 | |
|---|---|---|
| Calories | 1945 | 1971 |
| Protein | 185g | 171g |
| Net Carbs | 142g | 160g |
| Fat | 60g | 55g |
My thinking:
Protein wise, both are >= 1g/lb. I know the Morton meta-analysis shows the upper ceiling for MPS is around 0.73g/lb, and recent research on cutting athletes found no significant difference in muscle/strength retention between 0.6g and 1g/lb. So 171g is probably plenty. The extra 14g in Option 1 isn't doing much for MPS.
Fat wise, the general minimum for hormonal health should be ok with either option.
Carbs are the main difference – Option 2 has ~18g more per day. That's not a ton day-to-day against total glycogen stores (~400-500g), but over a 10-12 week cut, that extra carb intake could help with training energy and CNS function.
Option 1 has slightly more protein/fat which might help with satiety since protein and fat are more filling.
So what would you pick?
Part of me wants the extra carbs for performance, but I also know hunger is going to be brutal in the later weeks and the extra protein/fat might help with adherence.
Anyone with experience cutting from ~20% down to 10-12% as a natural – what worked better for you? More carbs for gym performance, or more protein/fat for satiety?
Appreciate any input.