Fat/protein macros

29_adjacent

I have just moved into maintenance and will be starting a re-comp soon so I am currently focusing on getting enough protein.

However, I am sometimes over on fat (and usually under on carbs) - is this going to have any adverse effect on my recomp/general health if I'm still on target with my calorie/protein goals?

Also can anyone give me a guideline on how much protein I should actually be eating during a recomp??

My stats:
Female, 31y/o
5ft 7
153lbs

pmm3437

If you're meeting your protein, and getting adequate nutrition and calories, the composition of the rest doesn't have to meet any specific ratio. That's why there are so many valid nutrition plans possible.

You want some carbs for glycogen, which is short term, rapidly available energy storage in the muscles and liver. You want some fat to support normal hormone production, and provide longer term, harder to access energy storage. This is the stuff that lets you spend the afternoon out hiking ( or something ), without having to eat every hour.

USDA RDA for protein is 0.8g/kg, which is sufficient for 95%+ of the population. You want this to be your absolute minimum. The normal recommendation for a training athlete is 1.2-1.7g/kg, which is likely more than you need, unless you are strength training for long periods or more then 4x week.

Which means from 0.8-1.2g/kg is the range you probably want to be in, for someone working out a few days a week, and looking to improve tone and possibly gain a little mass.

For you ( @ 153 ), that range would be 56-84g/day.

I personally target 1g/kg as a minimum. That has allowed me to maintain mass and lose some weight, while following a StrongLifts 5x5 program ( 3x week core strength training routine ).

29_adjacent

Ok thanks so much! I've heard so many different things about how much protein I should have, it's gets confusing. I'm definitely getting at least 84g though, usually quite a bit more. I just like protein, it keeps me fuller for longer! Good to know I'm getting enough and could even go a little lower on days when my carb intake is maybe higher.

juggernaut1974

Personally, I try to be closer to the 1.7g/ kg (or 0.8g per pound) for protein, 0.4 g per pound for fat and fill in the rest with carbs primarily. The stuff I've read re: the 0.8 g/kg recommendation is that is merely to maintain body function for a sedentary person...active people (which you would be if you're re-comping) should be higher.

arditarose

I actually think 84 grams for your stats is kind of low. I agree with ceoverturf. I think I aim for .35 per pound for fat though.

edwardetr

ceoverturf wrote: »

Personally, I try to be closer to the 1.7g/ kg (or 0.8g per pound) for protein, 0.4 g per pound for fat and fill in the rest with carbs primarily. The stuff I've read re: the 0.8 g/kg recommendation is that is merely to maintain body function for a sedentary person...active people (which you would be if you're re-comping) should be higher.

Women tend to need less protein as they have less muscle mass to maintain.

juggernaut1974

edwardetr wrote: »

ceoverturf wrote: »

Personally, I try to be closer to the 1.7g/ kg (or 0.8g per pound) for protein, 0.4 g per pound for fat and fill in the rest with carbs primarily. The stuff I've read re: the 0.8 g/kg recommendation is that is merely to maintain body function for a sedentary person...active people (which you would be if you're re-comping) should be higher.

Women tend to need less protein as they have less muscle mass to maintain.

Which is why I expressed it in terms of grams/lb of body weight vs. an absolute # of grams.

juggernaut1974

arditarose wrote: »

I actually think 84 grams for your stats is kind of low. I agree with ceoverturf. I think I aim for .35 per pound for fat though.

Yeah...most of the stuff I've read is somewhere between 0.3 and 0.45 g...0.4 is what I use, but I think anything in that range is good.

edwardetr

ceoverturf wrote: »

edwardetr wrote: »

ceoverturf wrote: »

Personally, I try to be closer to the 1.7g/ kg (or 0.8g per pound) for protein, 0.4 g per pound for fat and fill in the rest with carbs primarily. The stuff I've read re: the 0.8 g/kg recommendation is that is merely to maintain body function for a sedentary person...active people (which you would be if you're re-comping) should be higher.

Women tend to need less protein as they have less muscle mass to maintain.

Which is why I expressed it in terms of grams/lb of body weight vs. an absolute # of grams.

For a given body weight, a woman would likely have less muscle mass and less demand for protein.

Kalikel

Most people need .8g/kg/day

Power athletes (strength or speed) can range from 1.2 - 1.7g/kg/day

Those are recommended amounts and the kgs are for healthy body weight.

29_adjacent

ceoverturf wrote: »

Personally, I try to be closer to the 1.7g/ kg (or 0.8g per pound) for protein, 0.4 g per pound for fat and fill in the rest with carbs primarily. The stuff I've read re: the 0.8 g/kg recommendation is that is merely to maintain body function for a sedentary person...active people (which you would be if you're re-comping) should be higher.

ok 0.8g of protein per pound I can definitely do most days no prob but the fat I sometimes go over that amount! Would that cause any issues with my recomp or am I fine as long as I get enough protein?

juggernaut1974

edwardetr wrote: »

ceoverturf wrote: »

edwardetr wrote: »

ceoverturf wrote: »

Personally, I try to be closer to the 1.7g/ kg (or 0.8g per pound) for protein, 0.4 g per pound for fat and fill in the rest with carbs primarily. The stuff I've read re: the 0.8 g/kg recommendation is that is merely to maintain body function for a sedentary person...active people (which you would be if you're re-comping) should be higher.

Women tend to need less protein as they have less muscle mass to maintain.

Which is why I expressed it in terms of grams/lb of body weight vs. an absolute # of grams.

For a given body weight, a woman would likely have less muscle mass and less demand for protein.

Maybe, maybe not. That's a pretty broad brush. There are several women on this board who have a heck of a lot more lean mass than some guys - myself included.

In any event, the OP is asking about recomping, so I would assume she already has a pretty good base of lean mass, and is looking to add more. My advice was directed to the OP - not the entire population of women in general.

juggernaut1974

29_adjacent wrote: »

ceoverturf wrote: »

Personally, I try to be closer to the 1.7g/ kg (or 0.8g per pound) for protein, 0.4 g per pound for fat and fill in the rest with carbs primarily. The stuff I've read re: the 0.8 g/kg recommendation is that is merely to maintain body function for a sedentary person...active people (which you would be if you're re-comping) should be higher.

ok 0.8g of protein per pound I can definitely do most days no prob but the fat I sometimes go over that amount! Would that cause any issues with my recomp or am I fine as long as I get enough protein?

Only to the extent that if you're going significantly over to the extent of really cutting missing on carbs - you may find you don't have the quick-release energy needed to fuel your workouts. For some people that's more of an issue than others. Going over the minimums by a bit isn't going to have any major negative effects.

29_adjacent

ceoverturf wrote: »

29_adjacent wrote: »

ceoverturf wrote: »

Personally, I try to be closer to the 1.7g/ kg (or 0.8g per pound) for protein, 0.4 g per pound for fat and fill in the rest with carbs primarily. The stuff I've read re: the 0.8 g/kg recommendation is that is merely to maintain body function for a sedentary person...active people (which you would be if you're re-comping) should be higher.

ok 0.8g of protein per pound I can definitely do most days no prob but the fat I sometimes go over that amount! Would that cause any issues with my recomp or am I fine as long as I get enough protein?

Only to the extent that if you're going significantly over to the extent of really cutting missing on carbs - you may find you don't have the quick-release energy needed to fuel your workouts. For some people that's more of an issue than others. Going over the minimums by a bit isn't going to have any major negative effects.

Ok thanks that's good to hear. I am sometimes (not always) over my fat by 10-15g, sometimes less. Never really go over my carbs but I wouldn't say I'm eating low carb or anything. I haven't started my recomp yet so I will keep an eye on carbs once I do start and make adjustments if I feel I'm not fueling my workouts properly.

Thanks for the advice!

arditarose

If you're upping your protein, you might find your fat level decreases anyway. If anything, don't worry about the fat being over. I struggle to get my fat goal so I'd be happy personally if I went a bit over.