P35/C35/F30

chrisdevany

So I've managed to get to the weight I wanted to and pretty quickly 24lbs in 2 months. YAY... But now I need to maintain weight, gain muscle and loose fat... Any advice on the best % combination to work to and why? thanks

LJT253

Well done with that

terbusha

Here is what I do for macros with a lot of weight lifting
Protein: ~1 g/lb of body weight
Fat: 20-30% of my calories
Carbs: the rest of your calories

As for calories, I would start a reverse diet to get back up to your maintenance level. That involves the slow addition of calories to your diet. I add 200 calories to my daily intake and hold that level steady for 2-3 weeks. At that time, if I haven't gained any weight, then I add in another 100-200 calories. I keep repeating this until my weight levels off and I'm happy with the calorie level.

ana3067

You just listed 3 goals that cannot be accomplished at the same time.

Maintain = eat maintenance calories.
Lose fat = eat at a deficit.
Gain muscle = eat at a surplus.

You need to figure out your main goals before tweaking your macros.

0.8g/lb for protein as a generic minimum
0.3g/lb for fat as a generic minimum (I get closer to .4)
the rest carbs.

chrisdevany

Thanks for your replies.
I have seen PT's working with clients that seem to have kept a steady weight but gained leaned muscle that replaced fat.
Is this not possible to do at the same time?
Is there a 'better order' to do these in now I'm around the weight I want to be at?

retirehappy

Check out this group

http://community.myfitnesspal.com/en/group/10118-eat-train-progress

You can learn much from them, they know what they are doing.