Low carbs or low fats?
LolaKarwowski
Posts: 217 Member
Currently wanting to switch my macros up a little bit and want to see what you all (especially women) are doing. I will not copy you, I promise.
I weight 132 Lbs and am 5ft 7 in tall.
I'd say I'm about 28% fat.
(picture)
Current Macos: 30 Protein / 30 Fat / 40 Carbs
Goal: I just want to see my abs one day.
I weight 132 Lbs and am 5ft 7 in tall.
I'd say I'm about 28% fat.
(picture)
Current Macos: 30 Protein / 30 Fat / 40 Carbs
Goal: I just want to see my abs one day.
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Replies
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What's wrong with your current macros?0
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stevencloser wrote: »What's wrong with your current macros?
I can't recall why I set up my macros that way and I feel like something is not right (except for protein %). Also, if switching them would make this process just a tiny bit faster, I would like to try it out.
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I have mine set up Pro: 45% Fat:35% Carbs: 20%
I started with higher carbs but it wasn't doing the trick.0 -
That's where I've set my macros. *shrug*0
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If I was you I would keep doing what your doing in 3 months of work there is a huge difference. If you really want to drop something drop carbs at your weight (132) 52.8 grams or 475.2 calorie of Fat should be your Minimum everyday. I can't see how many calories you take in to comment further0
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Michael190lbs wrote: »If I was you I would keep doing what your doing in 3 months of work there is a huge difference. If you really want to drop something drop carbs at your weight (132) 52.8 grams or 475.2 calorie of Fat should be your Minimum everyday. I can't see how many calories you take in to comment further
Oops. Forgot to add. My daily cals are 1940 (maintaining). The only way I can tell a difference is by feeling it (clothes are lose). The scale is worthless and I can't really see that difference in those pictures. Well, some days I can and other days (like today) I see nothing. I really need to start measuring but to be honest I never trust myself. If the measurements say I am getting smaller I convince myself that I am not measuring correctly.
Carbs were going to be the first thing I dropped.. but I don't want to be afraid of carbs as I know it's important. Which brings me here! Thank you for your advice.shrinkingletters wrote: »That's where I've set my macros. *shrug*
How do you like it? How long have you had them set this way?
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wilsonm2014 wrote: »I have mine set up Pro: 45% Fat:35% Carbs: 20%
I started with higher carbs but it wasn't doing the trick.
How do you like your results? Do you feel like you're going crazy eating less carbs?0 -
A different macro breakdown isn't really going to change the rate of your fat loss. So just go with what you'd prefer. Remember though that you need a certain minimum of fat you shouldn't go under.0
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stevencloser wrote: »A different macro breakdown isn't really going to change the rate of your fat loss. So just go with what you'd prefer. Remember though that you need a certain minimum of fat you shouldn't go under.
Newbie Question: If the bolded is true, how come so many bikini competitors change their macro %'s like crazy in order to look a certain way for a competition?
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How many calories? Hard to give %s without knowing a calorie goal.
Generally, ~0.8 grams protein per pound of lean body mass (assuming maintenance calories)
~0.4 grams fat minimum per pound
The rest carbs.
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LolaKarwowski wrote: »stevencloser wrote: »A different macro breakdown isn't really going to change the rate of your fat loss. So just go with what you'd prefer. Remember though that you need a certain minimum of fat you shouldn't go under.
Newbie Question: If the bolded is true, how come so many bikini competitors change their macro %'s like crazy in order to look a certain way for a competition?
I have read they often do a pre-comp switch to quickly drop some water weight beofre hitting the stage, which is not a sustainable look for them. Though don't quote me on that.0 -
LolaKarwowski wrote: »stevencloser wrote: »A different macro breakdown isn't really going to change the rate of your fat loss. So just go with what you'd prefer. Remember though that you need a certain minimum of fat you shouldn't go under.
Newbie Question: If the bolded is true, how come so many bikini competitors change their macro %'s like crazy in order to look a certain way for a competition?
when you cut back on carbs, you lose a lot of water...so a lot of people who go into such a competition will cut carbs for that purpose...same for people that need to do weigh ins for a fight or wrestling or other competitive event.
It has nothing to do with actually dropping fat...you're just dropping water...as soon as you up your carbs again, you retain that water again and replenish your glycogen stores.
macro ratios are far more important to performance than weight (fat) loss. 40/30/30 is referred to as the "zone" or zone diet...it's a common approach for cutting and provides for a well balanced nutrient profile...I'm a big fan of the good old fashioned balanced diet.
I couldn't and wouldn't use the zone in maintenance though...for me, protein would be over the top. Generally speaking, I keep protein and fat fairly static and let carbs be my flex.
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LolaKarwowski wrote: »stevencloser wrote: »A different macro breakdown isn't really going to change the rate of your fat loss. So just go with what you'd prefer. Remember though that you need a certain minimum of fat you shouldn't go under.
Newbie Question: If the bolded is true, how come so many bikini competitors change their macro %'s like crazy in order to look a certain way for a competition?
You can lose some water weight fast that way. It's only temporary unless you keep eating that way.0 -
Lola wrote: How do you like your results? Do you feel like you're going crazy eating less carbs? No not at all. You can look at my daily meal plans. Its an old plan from when I went to API Athletes Performance Institute in 2008. I tweak it when I need to. But I eat plenty.0
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Why so many crazy bikini competitors (and prep coaches) is the real question.LolaKarwowski wrote: »stevencloser wrote: »A different macro breakdown isn't really going to change the rate of your fat loss. So just go with what you'd prefer. Remember though that you need a certain minimum of fat you shouldn't go under.
Newbie Question: If the bolded is true, how come so many bikini competitors change their macro %'s like crazy in order to look a certain way for a competition?
Follow these folks on Facebook: https://www.facebook.com/LBCOnlineCoaching?fref=ts
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You are at perfect macros for fat loss in my opinion. I wouldn't switch them up unless you just want to. Won't make much of a difference.0
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Stevencloser, "A different macro breakdown isn't really going to change the rate of your fat loss." It will. At mid 20's its easier for anyone to really eat what they want and not worry too much about it. When you get older the teaching of P/F/C makes a difference. Go check out T-Nation.com and read some of the blogs and articles.0
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Tweaking--not teaching.
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wilsonm2014 wrote: »Stevencloser, "A different macro breakdown isn't really going to change the rate of your fat loss." It will. At mid 20's its easier for anyone to really eat what they want and not worry too much about it. When you get older the teaching of P/F/C makes a difference. Go check out T-Nation.com and read some of the blogs and articles.
Unless you've got completely out of whack macro breakdowns, there's no real differences. Protein has a slightly higher TEF than the other two, but that doesn't change much at normal macro breakdowns.0 -
I don't track carbs or fat, just protein. I noticed that I wasn't getting dangerously low on either without paying them any special attention and just decided to ignore them.0
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what are your goals OP?0
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wilsonm2014 wrote: »Stevencloser, "A different macro breakdown isn't really going to change the rate of your fat loss." It will. At mid 20's its easier for anyone to really eat what they want and not worry too much about it. When you get older the teaching of P/F/C makes a difference. Go check out T-Nation.com and read some of the blogs and articles.
hmmm so you are saying you can eat in a surplus, tweak macros, and lose weight??
sorry, does not work that way.
calorie deficit for weight loss
micro/macro adherence for body comp….0 -
cwolfman13 wrote: »LolaKarwowski wrote: »stevencloser wrote: »A different macro breakdown isn't really going to change the rate of your fat loss. So just go with what you'd prefer. Remember though that you need a certain minimum of fat you shouldn't go under.
Newbie Question: If the bolded is true, how come so many bikini competitors change their macro %'s like crazy in order to look a certain way for a competition?
when you cut back on carbs, you lose a lot of water...so a lot of people who go into such a competition will cut carbs for that purpose...same for people that need to do weigh ins for a fight or wrestling or other competitive event.
It has nothing to do with actually dropping fat...you're just dropping water...as soon as you up your carbs again, you retain that water again and replenish your glycogen stores.
macro ratios are far more important to performance than weight (fat) loss. 40/30/30 is referred to as the "zone" or zone diet...it's a common approach for cutting and provides for a well balanced nutrient profile...I'm a big fan of the good old fashioned balanced diet.
I couldn't and wouldn't use the zone in maintenance though...for me, protein would be over the top. Generally speaking, I keep protein and fat fairly static and let carbs be my flex.
This makes SO much sense. Thank you for explaining!what are your goals OP?
To be 15-20% body fat If I'm being specific.You are at perfect macros for fat loss in my opinion. I wouldn't switch them up unless you just want to. Won't make much of a difference.
I'm starting to think the same.0 -
OP - if you want to get to 15-20% body fat then you need to keep eating in a calorie deficit, lifting/working out, and have strict adherence to micros/macros/calorie intake.
A slight tweak to your macros is not really going to do much and a 40/30/30 split is pretty standard. You may want to try and look at it from a grams perspective which would be .6 to .85 grams of protein per pound of body weight; .45 grams of fat per pound of body weight, and fill in the rest with carbs…
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I picked lower carbs...and for me that's about 50% of my diet as opposed to 80% when I was obese.
My macro balance today is about 20% protein...50% carb...and 30% fat.
As mentioned, in times past, the overload of carbs rocketed my calories while reducing overall nutrition which wrecked my health. I'll never go back to that.
Actually, I think your current balance is fine.
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Macros have zero effect on fat loss. Competitors tweak macros before a show to manipulate their water levels. Hence, dropping carbs during "peak week" and carbing up before a show. Also some are just making it unnecessarily complicated-just like people do for weightloss.
15% body fat is pretty low. Keep lifting, and keep at your recomp. Eat enough protein and the rest is preference. Give it time.0 -
I go low fat. I have to do that. Given the choice, I'd eat more fat in my diet, but I'd never go low carb by choice and am not sure I'd do it even if my life depended on it.0
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Macros have zero effect on fat loss. Competitors tweak macros before a show to manipulate their water levels. Hence, dropping carbs during "peak week" and carbing up before a show. Also some are just making it unnecessarily complicated-just like people do for weightloss.
15% body fat is pretty low. Keep lifting, and keep at your recomp. Eat enough protein and the rest is preference. Give it time.
Looks like I'll be keeping everything the same. I had no idea how much effort + dedication went into getting your body fat % that low. Thank you all for your informative answers. I've learned so much!
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LolaKarwowski wrote: »Macros have zero effect on fat loss. Competitors tweak macros before a show to manipulate their water levels. Hence, dropping carbs during "peak week" and carbing up before a show. Also some are just making it unnecessarily complicated-just like people do for weightloss.
15% body fat is pretty low. Keep lifting, and keep at your recomp. Eat enough protein and the rest is preference. Give it time.
Looks like I'll be keeping everything the same. I had no idea how much effort + dedication went into getting your body fat % that low. Thank you all for your informative answers. I've learned so much!
The lower you want to go the tougher it gets...
Also 15% is really low for a female ...0 -
A new study just came out and is being reported on that low fat is actually better than low carb in terms of shedding more body fat. I'm not sure about the validity of all of this and would be interested in seeing these results duplicated elsewhere but it might be worth looking into.
http://www.bbc.com/news/health-33905745
If true, it seems that the low carb craze is not the most effective in accomplishing what most of us want - a healthier body mainly through the loss of body fat.
In the article they do highlight that any sort of strict diet can be difficult to maintain and, of course, losing weight through a moderate calorie deficit is a great thing to do, regardless. But if your goal is to get more fat off - low carb may not be the way to go.0
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