Can anyone explain to me macros?
jendiaz9732
Posts: 285 Member
So my fitness friend, told me to get on this plan of hers to gain weight, I've been doing that, and to my surprise I lost 5lbs 
I was upset at her, but it's not her fault, she was just trying to help. My sister told me about macros, (carbs, fat, protein) but didn't really go in depth. Help? Suggestions/advice? I weigh 125lbs, 27yrs, 5'2 (if that matters)
I was upset at her, but it's not her fault, she was just trying to help. My sister told me about macros, (carbs, fat, protein) but didn't really go in depth. Help? Suggestions/advice? I weigh 125lbs, 27yrs, 5'2 (if that matters) 0
Replies
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Macro-nutrients are just that- carbs- fat and protein. They are the nutrients that provide energy- you need them to live.
Micro-nutrients are the smaller things vital to our over all health- but these are things like iron, potassium, Vit D, Vit K etc etc- you need them- but generally eating a variety of food will get you these things without you going out of your way.
In order to gain weight though- macros ultimately take a back seat to you're calories.
If you are not in a calorie surplus- you won't gain. SO having a perfect macro split- but not being in a surplus means you aren't getting anywhere.
Think calorie surplus first- macros second.
How much are you looking to gain?
And are you lifting on a progressive loading program?0 -
I'm looking to gain 10 more lb, I am at 125 now, and lost 5lbs somehow. I'm not on a specific program, recently I have been lifting 4X a week and two days of cardio. I'm on a 2100 calorie diet and have a surplus usually of 500-700.
You say surplus first then macros. So make sure I have excess and then focus on what I eat (macros) to gain?0 -
So if I am on a 2100 calorie diet and I usually burn 400 calories during workouts, that means I have to eat 2500 calories per day?0
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are those 400 cals you burning from cardio?0
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No weights0
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drop the cardio.0
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Completely? Okay! Thank you!!!0
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jendiaz9732 wrote: »Completely? Okay! Thank you!!!
cardio burns calories. IF you're struggling to gain- doing cardio means eating more calories.
At least drop it for the time being until you get a better handle on your food situation. You might just drop the cardio- and change nothing with your food.
If you are still losing- or not gaining after 3 weeks- up the food by 150 calories- wait another 3-4 weeks.
Change one thing at a time- wait 3-4 weeks to see the results/impact of that alteration.
If nothing happens- increase- or change again.
If desired results are happening- keep on keeping on until you stall for a period of 3-4 weeks.0 -
Okay yes I am. Thanks soooooo much you've been soooo helful, I really appreciate it!
And I will take all your advice into consideration and wait until I see what's working. YOU ARE AWESOME!!! 0 -
jendiaz9732 wrote: »No weights
what are you using to get a 400 calorie burn from weight lifting?
are you doing TDEE or MFP method?0 -
TDEE0
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Easy at it goes. 1 gram protein = 4 calories, 1 gram carbohydrates equals 4 calories and 1 gram Fat equals 9 calories,oh and alcohol equals 7 calories.
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To gain 1lb you have to be on a surplus of 3500 extra a week above maintenance. I suggest a slow gain so you aren't gaining as much fat.0
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jendiaz9732 wrote: »TDEE
OK - then why are you worried about burns from lifting, which, by the way, seems high to me.
Just figure out what a half pound week gain is and eat to that number. If you are not gaining then add in 100 calories a day until you start gaining at the rate that you want.0 -
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jendiaz9732 wrote: »TDEE
OK - then why are you worried about burns from lifting, which, by the way, seems high to me.
Just figure out what a half pound week gain is and eat to that number. If you are not gaining then add in 100 calories a day until you start gaining at the rate that you want.
I may have miscommunicated. I meant 400 altogether with cardio. But thank you will do!0 -
If you're doing TDEE then you shouldn't be counting your burns- I adjust all mine so they are 1's- the only ones I don't are my runs- I set the calories for as many miles as I ran 1 = 1 mile 2 = two miles etc etc. that way I know specifically how long I ran that day.jendiaz9732 wrote: »jendiaz9732 wrote: »TDEE
OK - then why are you worried about burns from lifting, which, by the way, seems high to me.
Just figure out what a half pound week gain is and eat to that number. If you are not gaining then add in 100 calories a day until you start gaining at the rate that you want.
I may have miscommunicated. I meant 400 altogether with cardio. But thank you will do!
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jendiaz9732 wrote: »jendiaz9732 wrote: »TDEE
OK - then why are you worried about burns from lifting, which, by the way, seems high to me.
Just figure out what a half pound week gain is and eat to that number. If you are not gaining then add in 100 calories a day until you start gaining at the rate that you want.
I may have miscommunicated. I meant 400 altogether with cardio. But thank you will do!
my point is that if you are doing TDEE you should not concern yourself with exercise calories burned.0 -
Drop the cardio 100% I'm on a weight gaining journey and I know cardio makes it so much harder even makes you lose weight instead of gaining. Make shakes with peanut butter,bananas,raw old fashion oatmeal,protein power,almond milk or just cow milk and ice. Drink one at least once a day especially after weight lifting. And it's very beneficial if you drink one before bed. Also look up over night oats guaranteed weight gain I have a recipe I made and it's a very high calorie food and won't overly stuff you. Don't even lift to much either stick to squats so you can have a perfect butt with weight gain and squats also makes you bigger the muscle gets toned. I'll send you a friend request and I'll post high calorie recipes and you'll be to your goal in no time.0
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Drop the cardio 100% I'm on a weight gaining journey and I know cardio makes it so much harder even makes you lose weight instead of gaining. Make shakes with peanut butter,bananas,raw old fashion oatmeal,protein power,almond milk or just cow milk and ice. Drink one at least once a day especially after weight lifting. And it's very beneficial if you drink one before bed. Also look up over night oats guaranteed weight gain I have a recipe I made and it's a very high calorie food and won't overly stuff you. Don't even lift to much either stick to squats so you can have a perfect butt with weight gain and squats also makes you bigger the muscle gets toned. I'll send you a friend request and I'll post high calorie recipes and you'll be to your goal in no time.
Thanks so much you're awesome! Yes I will do the milkshakes for sure, and not doing the cardio eesh. Overnight oats like prepping it and eating in am? Ok thanks again!!!0 -
I'm not quite sure what you're saying here. Squats are not lifting. They are body weight exercises. Don't lift too much? If OP wants to gain weight, she needs to lift heavy while eating at a surplus.Don't even lift to much either stick to squats so you can have a perfect butt with weight gain and squats also makes you bigger the muscle gets toned.
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I'm not quite sure what you're saying here. Squats are not lifting. They are body weight exercises. Don't lift too much? If OP wants to gain weight, she needs to lift heavy while eating at a surplus.Don't even lift to much either stick to squats so you can have a perfect butt with weight gain and squats also makes you bigger the muscle gets toned.
squats are not lifting??? so my 235# barbell squats from today was not lifting….?? hmmmmmmm0 -
Drop the cardio 100% I'm on a weight gaining journey and I know cardio makes it so much harder even makes you lose weight instead of gaining. Make shakes with peanut butter,bananas,raw old fashion oatmeal,protein power,almond milk or just cow milk and ice. Drink one at least once a day especially after weight lifting. And it's very beneficial if you drink one before bed. Also look up over night oats guaranteed weight gain I have a recipe I made and it's a very high calorie food and won't overly stuff you. Don't even lift to much either stick to squats so you can have a perfect butt with weight gain and squats also makes you bigger the muscle gets toned. I'll send you a friend request and I'll post high calorie recipes and you'll be to your goal in no time.
I disagree with 100% dropping cardio …I would say that for general healthy OP could do 30 minutes a week of light cardio and it would not affect progress on gains...0 -
Resistant training helps you to maintain your metabolism. If you do a high level of resistant training, the faster your metabolism burn your caloric intake. Cardio training is for your heart and blood. If you need to gain weight, you need to reduce your resistant training. Eat high caloric food at night before bedtime, you will gain some weight, just like a sumo wrestler does. Also, on myfitnesspal, you should click "gain weight" when you customize your macronutrients.0
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I'm not quite sure what you're saying here. Squats are not lifting. They are body weight exercises. Don't lift too much? If OP wants to gain weight, she needs to lift heavy while eating at a surplus.Don't even lift to much either stick to squats so you can have a perfect butt with weight gain and squats also makes you bigger the muscle gets toned.
Yes I am lifting to gain. Thank you!0 -
Drop the cardio 100% I'm on a weight gaining journey and I know cardio makes it so much harder even makes you lose weight instead of gaining. Make shakes with peanut butter,bananas,raw old fashion oatmeal,protein power,almond milk or just cow milk and ice. Drink one at least once a day especially after weight lifting. And it's very beneficial if you drink one before bed. Also look up over night oats guaranteed weight gain I have a recipe I made and it's a very high calorie food and won't overly stuff you. Don't even lift to much either stick to squats so you can have a perfect butt with weight gain and squats also makes you bigger the muscle gets toned. I'll send you a friend request and I'll post high calorie recipes and you'll be to your goal in no time.
I disagree with 100% dropping cardio …I would say that for general healthy OP could do 30 minutes a week of light cardio and it would not affect progress on gains...
I suppose I could eventually do 30min a week. But for now I am cutting off, because it made me lose. So I will play by ear see what I gain in the next few weeks. Thanks for your input!0 -
Resistant training helps you to maintain your metabolism. If you do a high level of resistant training, the faster your metabolism burn your caloric intake. Cardio training is for your heart and blood. If you need to gain weight, you need to reduce your resistant training. Eat high caloric food at night before bedtime, you will gain some weight, just like a sumo wrestler does. Also, on myfitnesspal, you should click "gain weight" when you customize your macronutrients.
Okay so now I am confused. Isn't resistance training lifting weights? So I should cut back on that? (Sigh). Yes I have my weight gain/macro nutrients adjusted in my MFP. Thank you!0 -
jendiaz9732 wrote: »Resistant training helps you to maintain your metabolism. If you do a high level of resistant training, the faster your metabolism burn your caloric intake. Cardio training is for your heart and blood. If you need to gain weight, you need to reduce your resistant training. Eat high caloric food at night before bedtime, you will gain some weight, just like a sumo wrestler does. Also, on myfitnesspal, you should click "gain weight" when you customize your macronutrients.
Okay so now I am confused. Isn't resistance training lifting weights? So I should cut back on that? (Sigh). Yes I have my weight gain/macro nutrients adjusted in my MFP. Thank you!
Personally I wouldn't follow that advice. To me it comes across as bro science. Do you want to gain muscle? Then definitely don't drop the weight training.
Yes, more muscle might increase your bmr a bit in the long run, but in short term cardio burns more calories than weight training will.
JoRocka and ndj1979 are pretty knowledgeable. I'd stick with their advice.0
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