Macros Assistance - I am so confused

j724mecham

I have been searching through the forums for hours. Reading long-winded posts and things and it still doesn't make sense in terms of figuring out what is best for me so please try explaining without sending me to a link. I am just trying to figure out the best balance for my macros. Here's the details:

Current weight: 219.5
Height: 5'11"
Age: 23
Goal weight: 165-170
Weekly goal: 2 lbs a week

I have myself set at 1490 calories. It is a mix between MFP and TDEE-20%. MFP was way too little with 1300 calories and TDEE suggested 1800, which is too much food for me. I also adjusted my sodium down to 2000. MFP has me set at 2500 which seems a lot to me. I feel like 2000 would give me a better weight loss.

I am doing the Jillian Michaels 30 day shred 5 days a week as well as some basic weight lifting and other cardio, walking, etc... I have a desk job M-F though.

My diary is viewable, but please be aware that I am not necessarily looking for food assistance. Once I set my macros, I can adjust what I eat from there. I am just not a clean eater. Just trying to find some balance for a lifetime adjustment. Any help would be appreciated.

AmyRhubarb

I have had my best success with fat loss doing TDEE minus 15-20%. Based on my own experience and several articles I've read lately, a small deficit is best for fat loss - although I had less to lose when I started TDEE than you do at the moment, so a 20% cut for you would be good.

As far as too much food at 1800, you can easily increase calories without really increasing the amount of food you're eating, but by eating more calorie dense foods, things that pack good calories in small portions - nuts, nut butters, whole eggs, avocados, full fat or at least 2% dairy, use olive and coconut oils for cooking & dressings, etc. Makes it easier to get that fuel and hit your goal without feeling like you're stuffing your face. I didn't peek at your diary since you said you weren't looking for food advice, so don't know if you're already eating any of these foods, but threw it in there to address the "too much food" comment.

Set at 1490, are you eating back any of your exercise cals? With weight lifting and regular workouts, you don't want to sell yourself short and under-fuel your efforts. Your goal is nearly 1500, and 1800 is only 300 cals away - a spoonful of peanut butter, a good chunk of avocado on eggs or a salad, a handful of raw almonds and you'd be up to 1800.

You mentioned links, so I'm assuming you've been pointed to the various topics and groups on this sort of thing - In Place of a Roadmap (that's the one I follow), Scooby's workshop, Eat More To Weigh Less, etc....so I won't add any more links, but those are all good sources of info and help if you need it, and good success stories in the groups for motivation.

As far as macros - I set mine at 40/30/30 carbs/pro/fat and have good success with it, even though I find it hard to hit my protein goal - I think it's set at 143g, and I am happy if I can get around 100.

Hope that helps!

j724mecham

That helps a ton! I have been out of all fruits & veggies lately except for celery which essentially is like water. I will be grocery shopping today and will definitely add in avocados and nuts and things. I LOVE avocados and lucky for me, I love them plain without any seasonings. I appreciate your help on the macros too. I think that would be a good balance for me. What have you noticed to be best with sodium? Besides carbs, I find this to be the hardest for me. And you are welcome to look at my diary, I just didn't want anyone analyzing me for occasionally eating out.

jakesfitness

yup 40/30/30.... this is the ratio i always follow if im doing cardio programs or bulking... i just eat a lot more calories when bulking.

AmyRhubarb

Sodium is tough, it's in EVERYTHING! I am over on sodium often, and I just keep an eye on it and make sure I get plenty of water, and try to drink a little extra if my sodium is up. But, with summer weather on top of workouts, I don't stress too much - we do need salt, and the extra sweating causes us to lose more, so as long as I'm not way way up there, I don't worry about it. I do try to buy lower sodium options when they're available though, black beans, bacon, lunch meats, etc - helps a little.

jacksonpt

Start with them being pretty well balanced - 1/3, 1/3, 1/3. Focus on total cals, fats, and protein. Carbs if you want. Get those dialed in then worry about the rest (unless you have a health reason to pay attention to things like sodium and sugar).

Do that for a few weeks and see how you feel, then tweak as necessary.

j724mecham

Good idea. I think focusing on Macros is much more vital right now. Plus, I used to consume about 3000 calories with probably 4000mg sodium a day before starting here and addicted to Diet Pepsi, going without actual cups of water for days. And now I drink at least 8. I don't have a health reason so it should work out.

Alwayssohungry

And this is why I love these forums - the vast diversity of people and their healthy eating woes. I've never even come close on my sodium intake. It was so consistently low that I took that number off my tracking. That said - I'm gonna go double check that my pants aren't on fire...

EDIT - my pants are not on fire, the only days I come close is when I treat myself to a breakfast sandwich, which is homemade, I just chose the BK estimate because I didn't have time to enter the real ingredients.

j724mecham

And this is why I love these forums - the vast diversity of people and their healthy eating woes. I've never even come close on my sodium intake. It was so consistently low that I took that number off my tracking. That said - I'm gonna go double check that my pants aren't on fire...

EDIT - my pants are not on fire, the only days I come close is when I treat myself to a breakfast sandwich, which is homemade, I just chose the BK estimate because I didn't have time to enter the real ingredients.

You are a MUCH cleaner eater than I am (vegetables, eggs, cereal) since the only vegetables I like are broccoli and carrots. If only we could switch woes.

Alwayssohungry

And this is why I love these forums - the vast diversity of people and their healthy eating woes. I've never even come close on my sodium intake. It was so consistently low that I took that number off my tracking. That said - I'm gonna go double check that my pants aren't on fire...

EDIT - my pants are not on fire, the only days I come close is when I treat myself to a breakfast sandwich, which is homemade, I just chose the BK estimate because I didn't have time to enter the real ingredients.

You are a MUCH cleaner eater than I am (vegetables, eggs, cereal) since the only vegetables I like are broccoli and carrots. If only we could switch woes.

I struggle with the sugars.... Good sugars.... But I'm usually weigh (hehehehehe) over in my sugars - woe

j724mecham

And this is why I love these forums - the vast diversity of people and their healthy eating woes. I've never even come close on my sodium intake. It was so consistently low that I took that number off my tracking. That said - I'm gonna go double check that my pants aren't on fire...

EDIT - my pants are not on fire, the only days I come close is when I treat myself to a breakfast sandwich, which is homemade, I just chose the BK estimate because I didn't have time to enter the real ingredients.

You are a MUCH cleaner eater than I am (vegetables, eggs, cereal) since the only vegetables I like are broccoli and carrots. If only we could switch woes.

I struggle with the sugars.... Good sugars.... But I'm usually weigh (hehehehehe) over in my sugars - woe

Well I completely despise cake, brownies, most cookies, and cupcakes. So it sounds like a fair trade.

leahartmann

Protein: 1 g per pound of lean body mass.
Fat: 0.45 g per pound of lean body mass.
Carbs: the rest.
I always go over in sugar, I think most people do. That´s all I track.