Macro Split

leyla87

Hi, I've been using this for a while and lost 33lbs over a year or so.

I'm now doing HIIT and trying to determine the best macro split for fat loss. Currently I've set it to 40% protein, 30% carbs and 30% fat. I try to eat carbs just after my workouts.

Any suggestions and tips?

earlnabby

That actually sounds fairly decent. My split is 35-35-30 and I have been losing steadily for just over a year (87 lb so far). I have been rarely hungry and always feel like my workouts are fueled enough. The only thing I do is eat carbs about an hour before my workout instead of after.

leyla87

Thanks for the reassurance! I've read so much online and it gets confusing after a while.
I'll try having a little right before as well and see how it goes.

earlnabby

leyla87 wrote: »

Thanks for the reassurance! I've read so much online and it gets confusing after a while.
I'll try having a little right before as well and see how it goes.

Try different things and see what makes you feel the best and gives you the most energy for your workout. Just like meal timing and the number of meals, it is all individual and each person has to listen to their body and work out their ideal split and schedule.

loulamb7

40% protein sounds a little high but that depends on what that actually is in grams for you. Here's a good link on setting macros
http://community.myfitnesspal.com/en/discussion/819055

Here's a summary:
"Macronutrient goals should really not be based on percentages, but on grams which vary depending on your size and activity levels.

We would recommend, as a rule of thumb, the following:

1g of protein per lb of LBM as a minimum target

0.35g of fat per lb of total body weight as a minimum target

The balance can fall where you wish, taking into account performance, satiety and adherence."

I've used 40/30/30 (C/P/F) but adjusted to 45/25/35 (C/P/F) base on the above.

cwolfman13

Your macros have very little to do with fat loss...fat loss occurs when you consume less energy (calories) than you need to maintain the status quot.

Your macros have more impact on your overall health and your fitness performance. 40/30/30 is "zone" and is a pretty well balanced approach.

leyla87

Thank you. I have done some further calculations, changed to 35/35/30 (C/P/F) for now. I'll try it for a week and then see. My calories I have worked out and am making sure I have the correct deficit to lose fat.

earlnabby

leyla87 wrote: »

Thank you. I have done some further calculations, changed to 35/35/30 (C/P/F) for now. I'll try it for a week and then see. My calories I have worked out and am making sure I have the correct deficit to lose fat.

Sounds like you have a good plan. Keep making small tweaks until you find your personal sweet spot.

earlnabby

loulamb7 wrote: »

40% protein sounds a little high but that depends on what that actually is in grams for you. Here's a good link on setting macros
http://community.myfitnesspal.com/en/discussion/819055

Here's a summary:
"Macronutrient goals should really not be based on percentages, but on grams which vary depending on your size and activity levels.


I've used 40/30/30 (C/P/F) but adjusted to 45/25/35 (C/P/F) base on the above.

Because I am T2 diabetic, I needed to start with my carb macro and calculate the other two based on that. My doctor gave me a max of 180 g of carbs which is about 38% of my current calorie target. I went with the 35-35-30 because it was balanced and was under my carb max with a little wiggle room on days I eat back exercise calories. It is working for me, which is ultimately the goal.