[Please help!] Best macro ratio - for Bulk / body recomp?

Shouliveshappy
Shouliveshappy Posts: 161 Member
edited November 13 in Food and Nutrition
Hi Guys!

Need some advise please! I've recently got off a low calories weight loss journey (lost about 30kg in 12months (2014). Now i am looking at maintaining my weight, started in Jan this year. Of the options below, which is a better macro ratio? I am looking at increasing strength and building more muscles. Not so keen on putting on weight, but more interested in body recomp (if possible?). Another question is if i should be cutting further before even thinking about bulk / body recomp?

Height: 158cm
Current weight: 48kg
LBM: 37kg
Current body fat% (according to tanita electronic scale): 18% - 20%
TDEE for Maintenance (according to iifym.com): 1600 Kcal
Currently consuming: 1400 cal (Due to reverse dieting) Looking at +200kcal to 1600kcal next week.(Or should i just increase to 1600 kcal now?)

Option 1: 140g C / 105g P / 47g F
Option 2: 200 C / 120g P / 36g F
Option 3: 290 C / 58g P / 37g F
Option 4: Any other suggestion you might have :)

Thanks guys in advanceeeee =D

Replies

  • ahamm002
    ahamm002 Posts: 1,690 Member
    You don't need an exact ratio. Just aim for about 80 grams of protein (more is okay, and it's fine if you're a bit under), and make sure to get enough fat too (usually not a problem). Then fill in the rest however you want to. Try to aim for at least 5 servings of fruits and veggies.

    You only weight 100 pounds which is pretty light, so there is no reason to delay upping your calories to 1600. That might not even be enough to maintain if you're working out.
  • Shouliveshappy
    Shouliveshappy Posts: 161 Member
    ahamm002 wrote: »
    You don't need an exact ratio. Just aim for about 80 grams of protein (more is okay, and it's fine if you're a bit under), and make sure to get enough fat too (usually not a problem). Then fill in the rest however you want to. Try to aim for at least 5 servings of fruits and veggies.

    You only weight 100 pounds which is pretty light, so there is no reason to delay upping your calories to 1600. That might not even be enough to maintain if you're working out.

    How much is enough fats? Should I do a % macro instead? Like 50% C / 30% P / 20% F
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