Macros for weight loss

matthewlatch

Im looking to drop weight whilst working out 2 or 3 times a week. Mostly cardio and legs.

My macro calculation worked out at approx: FAT 70g CARBS 80g PROTEIN 290g

Im 5.9" and I was approx 15st with a high body fat % back in November 2014. I've been on these macros since Feb and I feel the change big time. I'm weighing myself March 1st to see the new weight. Just wanted to share this with anyone who might be looking to do the same. I know the protein is high but this comes to approx 2000 calories which with my workouts still puts my in a deficit.

Hope this helps! and if you have any corrections, please let me know, I'm literally learning about this stuff as I go along.

Cherimoose

I don't think many dieticians would recommend that much protein. Why so much? And why don't you work your upper body as much as lower?

ndj1979

that is an insane amount of protein ….

how much do you weigh?

Are you on structured program or one that you designed for yourself…?

matthewlatch

Basically I worked out my macros for a low carb diet but I was left with spare calories so I added them to protein. Otherwise I would be on a massive calorie deficit so I figured in better off eating extra protein than fat and carbs.

It's not a programme but something I worked out myself. I'm a noob when it comes to food so this is trial and error and as for working out, I really enjoy doing legs and cardio so I thought I would do that till I get my weight down then I can add extra sessions for upper body to shape myself.

Thanks for responding. If you have tips is really appreciate it.
My weight was approx 15 stone in November. I probably put a bit on over Christmas but I've been doing this eating for maybe 30 days so I think I'm closer to 14 now. Weighing myself on March 1st.

LuckyStar813

If you want to do low carb, try increasing your fat and lowering your protein. That is the highest protein I've seen someone post here.

Liftng4Lis

zachbonner wrote: »

WTF THAT PROTEIN!!! LOLOL

right!??

matthewlatch

Lol, yeah you can imagine how sick of chicken I am. What would be a better ratio?

matthewlatch

If I weigh approx 200lbs my maximum protein should be 220g. Round that down to 200 cause I don't need to max out. So with 90g of protein less, that's 360 calories left over I put that to my fat. Then my fat should be 110g.because 1g fat = 9calories. So the extra 40 g of fat = 360 calories. Wow this is complex.

New ratio:

FAT: 110g PROTEIN: 200g CARBS: 80g

= 2110 calories

So to do this I just swap some chicken for salmon!!!

How does this sound?

matthewlatch

Sorry to rant, just checked these ratios and they are the same as a ketogenic diet. Hopefully this is a good thing.

jessiethe3rd

What's lean Body Weight?
Eat that equal amount in protein

15% - 20% carbs

remaining in fat

Do..

15/35/50

Good fat is really really good for you.

Coconut oil, walnut, avocado, Almonds, Omega-3 types

All great oil and where you should get the huge make up

Sued0nim

Meh do what makes you happy

Yes it's a lot of protein ...your minimum calc should be 0.8-1g of protein per pound of LBM (not your weigh)

But I'm not aware of any issue with eating more ..although personally I'd eat it in carbs ..cos I love carbs

Sued0nim

Why mostly cardio and legs ...that doesn't sound that balanced?

HerewardWake

Way too much protein, not that it's gonna kill you or anything. I'd suggest raising the amount of fat to cover the calories you intend to take in.

matthewlatch

rabbitjb wrote: »

Why mostly cardio and legs ...that doesn't sound that balanced?

Hello Rabbot, Basically I was born with chronic asthma, so I do cardio because it keeps my lungs strong. I also really enjoy it. Legs because I find I burn more fat when I train legs than upper body. For me its working. When my body fat % is lower I will hit the upper body. I'm trying to really focus and tailor my lifestyle around losing the fat first before anything else.