Macros for Lifting?

motivatekait

Hey guys! I'm 5'5, 127-130lbs. I've been eating 'clean' and not counting calories for a while, doing pilates 6 days a week. I would like to lower my body fat percentage more and gain some muscle, but I don't know if I should eat a deficit to do this or not.
My TDEE with deficit is 1500. If I want to gain some muscle with lifting, what kind of macros (and how many calories if 1500 is wrong) do you think I should be eating? (I've got it on 30f/40c/30p currently)

I ESPECIALLY don't know how many carbs I should be eating. I'm used to eating a couple pieces of bread a day and then pretty much avoiding starchy carbs after that. Does it matter how much bread/grains I eat so long as it fits the macros? I'm like perpetually scared of them after years of chronic dieting. Thanks so much!

Cahgetsfit

great transformation you look awesome!

I'm afraid I can't help because I'm no expert. I just do what my trainer tell me to. I"m on 40c 30 p 30 f also but on 2100 for a bulk. I will then eventually cut which will probably mean I will eat like 1700ish eventually. I don't know exactly.

Maybe ask a trainer/nutritionist person?

to gain muscle you gotta eat more - you won't put on weight though - well - not heaps if you do it properly. I've been bulking since October and I just fluctuate in the 62 kilo mark but I look heaps bigger than I did before - in a good way.

Yi5hedr3

Yes - go low carb, below 100 grams/day. Increase healty fats (Coconut Oil, Macadamia Nut Oil, KerryGold butter). Pump iron twice a week - gotta lift heavy weights to build that muscle and burn fat.

tillerstouch

For muscle gaining you'll want to be at least at maintenence, but for best results you'll want a moderate calorie surplus. There are lots of websites where you can calculate macros but for a very very general macro percent would be 50c 25p 25f. That's extremely general thoigh.

Also keep in mind if you want to gain muscle with a calorie surplus there will be some fat gain with that.

To me it sounds like you still want to lose fat so I'd stay on a colorize deficit until you're the weight you want. Then once you've reached that slowly add calories and work on strength gains.

Start lifting now though while you're on a deficit to help retain muscle.

effie199

Hi Kait, my stats are different than yours: I am 5', 169 lbs. (age 49). I have been working with a trainer for 5 1/2 months. My goal is to lose weight and gain lean muscle.

About 1 1/2 months ago she started me on MFP and counting macros. The macros she set for me are 1500 cals., 150g protein, 113g carbs, 50g fat. I lift weights 2x/wk and I do various cardio classes 4x/wk (Sunday is my rest day).

Hope this helps.

Michael190lbs

125 x .8 is 100 grams of protein = 400
125 x .4 is 50 grams of fat= 450 calories
Carbs 162.5 grams 650 calories carb remaining of your 1500. Simple Math I would eat at Maintenance and lift more weights if I was you..

Great transformation you look Fantastic!!