Help With Macros

Equus5374

I realize a lot of people ask about macros but it seems to be individualistic so I'd appreciate help with mine. My diary is open to anyone. I'm 41, female, 5-foot-10, weigh 138 lbs. I'm a distance runner currently in half marathon training. I do 2-3 runs per week including one long run (about 7-9 miles right now). My cross-training consists of lifting weights/resistance bands, swimming, biking, walking. That's about 2 days per week. Some weeks I rest two days, others it's just one (I am following a training plan).

I have my calorie level set manually based on my TDEE. I prefer to eat the same amount every day. Sometimes I don't quite hit it. The TDEE calculator I used wanted me to set my own macros, so herein lies the confusion.

Right now I'd consider myself skinny fat. I plan to continue my running all summer and fall because I love it. When it gets colder, I'd like to concentrate on heavy lifting. Anyhoo, I really am not very educated on what constitutes proper macros for various sporting activities. I'd appreciate any help.

Equus5374

Or this: http://www.bodybuilding.com/fun/to-macro-or-not-should-you-track-your-macro-intake.html

cblue315

I looked at a few days of your diary. To me it seems your protein is low. I have been eating more protein than carbs for about 9 months. I lift/train about 90 minutes a day 6 days a week. Your muscles need that much to repair/recoup after working hard.
Just passing on what has worked for me.

Equus5374

Thanks, much appreciated!!

Justthisgirl1994

Aim for 138g of protein a day. Since you're doing so much cardio, and are skinny fat, you really need to maintain the muscle that you currently have.

Have around 33g of fat in your diet or 20-30% of your calories should go to fat. Make sure you're getting your omega 3s.

Whatever amount of calories you have left over should go to carbs. This will give you energy and help you get 25g of fiber.

sixxpoint

What is your TDEE that you have set for yourself? I have about 1850-1900 for you to maintain.

I would try to focus on weight training a bit more. You want to eat enough and be active enough to lose bodyfat, while retaining as much muscle as you can, and possibly looking into a body recomp program or even bulking up. At 5'10", 138 lbs. is quite light.

The proper amount of daily dietary fat should be a MINIMUM of 0.40-0.45 grams fat per 1 lb. bodyweight. That's 55-62 grams per day based on your weight. I would strive for a bit more personally to hedge your bets. Dietary fat plays a huge role in your health, notably hormonal and reproductive health.

The proper amount of protein should be within the range of 0.60-0.80 grams protein per 1 lb. bodyweight. That means if you stay between 83 and 110 grams per day, you will have plenty of protein given your current bodyweight. Increase as your weight changes.

lckiehl

I like the calculator here http://iifym.com/iifym-calculator/

To those saying you should do less cardio etc, come on. She said she is training for a half marathon and following a plan. Stick to your goal. You absolutely can retain muscle and still train for this goal. I too would say up your protein and fat, but use the calculator, it's much smarter than I am.

Equus5374

The TDEE I have set is 1800. I have to agree with Ickiehl, I really love my sport and want to run as much as I can while the weather is good. I understand that I won't see as much fat loss right now but I'm having fun. I'm doing as much lifting as my running program will allow; right now I can't afford the rest days that heavy lifting requires. My current macros are set at: Carbs 40% (180g), Fat 30% (60g), Protein 30% (135g). The protein seems high to me and is hard to hit.

lckiehl

Equus5374 wrote: »

The TDEE I have set is 1800. I have to agree with Ickiehl, I really love my sport and want to run as much as I can while the weather is good. I understand that I won't see as much fat loss right now but I'm having fun. I'm doing as much lifting as my running program will allow; right now I can't afford the rest days that heavy lifting requires. My current macros are set at: Carbs 40% (180g), Fat 30% (60g), Protein 30% (135g). The protein seems high to me and is hard to hit.

I looked at your journal and it looks like you are not getting much protein in early in the day. Always having some with breakfast will likely help you get closer to hitting your goal. Eggs, cottage cheese and greek yogurt are all options that might help and still seem breakfasty.

Equus5374

Thanks; I'm trying now to do scrambled eggs every morning. I bought some breakfast meat to put in with them. I have to do dairy carefully because it can give me stomach trouble. Getting more protein is going to be my focus. Thanks for all your help!!