Macros whaaaaaaat ?

smileymaxine

a little lost tbh
So last month started with weights ... Be staring at the weight room for ages so finally got a trainer and got my *kitten* in there ... Deadlifts are a god send

Weights are all going up ... So that's not a problem but hey I wanna look good who doesn't
Starting at 33% BF (last month will check again in jan )
My weight has dropped a little but not as much as I'd like so if anyone has tips on macro levels... I think I'm Endomorph maybe between Mesomorph/ Endomorph (if that's a thing)
For now I'm doing 4 strength days 2 lower body 2 upper body ( a couple days cardio and yoga)
If someone can seriously just tell me how many grams of protien , carbs and fats I should have that would be awesome

bellaa_x0

try plugging your numbers into the calculator on iifym.com

juggernaut1974

Are you cutting weight, bulking, or maintaining?

Generally speaking:

Protein - about 0.6-0.8 grams per day per pound of weight.
Fats - about 0.3-0.4 grams per day per pound of weight.

Those are minimums...any calories above and beyond that; fill however you choose - carbs, more protein, or more fat. If you're bulking, I'd probably lean toward most of those additional calories being carbs.

And ditch the somatotype thinking...it doesn't make a dang bit of difference.

smileymaxine

Oh cutting for sure ... For now while building up to some decent weights / before marathon training I just wanna knock my BF down

juggernaut1974 wrote: »

Are you cutting weight, bulking, or maintaining?

Generally speaking:

Protein - about 0.6-0.8 grams per day per pound of weight.
Fats - about 0.3-0.4 grams per day per pound of weight.

Those are minimums...any calories above and beyond that; fill however you choose - carbs, more protein, or more fat. If you're bulking, I'd probably lean toward most of those additional calories being carbs.

And ditch the somatotype thinking...it doesn't make a dang bit of difference.

AnvilHead

smileymaxine wrote: »

...If someone can seriously just tell me how many grams of protien , carbs and fats I should have that would be awesome

Read the first post in this thread. @Sarauk2sf did a great job of laying it out in detail.

joeelliott87uk

for losing weight your defo on the right track exercise wise, one thing i would tweak a bit is the cardio slight increase but keep the strength stuff, so good to hear you found your way to the weight room

Check the post or google iifym calculator like mentioned above to get the actual numbers of what you need. To lose weight you want to be in a deficit of 500-1000 calories. 500 is a good starting point for most and then adjust depending on your results.

mmarie_3

TBH I never got my numbers right until I hired a coach. Those website #'s are very generic and don't take into account your body type which is sooo important.

janejellyroll

mmarie_3 wrote: »

TBH I never got my numbers right until I hired a coach. Those website #'s are very generic and don't take into account your body type which is sooo important.

How does your body type determine your macronutrient needs?

smileymaxine

joeelliott87uk wrote: »

for losing weight your defo on the right track exercise wise, one thing i would tweak a bit is the cardio slight increase but keep the strength stuff, so good to hear you found your way to the weight room

Check the post or google iifym calculator like mentioned above to get the actual numbers of what you need. To lose weight you want to be in a deficit of 500-1000 calories. 500 is a good starting point for most and then adjust depending on your results.

Cardio has still be happening , been off running properly for a while as I'm still rehabbing my sodding ankle but try fit in 3 45-60 min sessions a week
1000cal defect though haa I'd died