Need help setting macros and daily calories

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Replies

  • ndj1979
    ndj1979 Posts: 29,136 Member
    edited March 2016
    psulemon wrote: »
    RebeccaParmenter wrote: »
    psulemon wrote: »
    RebeccaParmenter wrote: »
    psulemon wrote: »
    RebeccaParmenter wrote: »
    CaveGirl1489 wrote: »
    But the problem is that at 1200 calories a day I still feel so hungry by end of day.

    You shouldn't eat 1200 a day    . That will come when you get more lean. For now, I think you will need to eat around 171.6 grams of protein, 32.75 grams of fat, and 143 grams of carbs. That is around 1550 calories a day. That is still putting you in a 20% deficit.

    Based on how active she is, she will probably never really need to eat that little.


    Also, why so much protein?

    You're right, she probably wont need to eat that little unless she ever plans on doing fitness comps. I eat 1.2 grams per pound on protein because that is what your body needs to maintain/build while you are cutting out calories. Otherwise your heavy lifting will get you nowhere.

    The general recommendations are roughly 1g of protein per lb of lean body mass, not weight.


    http://community.myfitnesspal.com/en/discussion/823505/research-on-protien-intake

    You do realize most of the articles you just posted in that link back up my 1.2 recommendation right?

    Actually, they dont. They are in kg. Looking at the OP.

    Weight in lbs = 143
    Weight in KG = 64.8
    Protein @ 1.4 = 90
    Protein @ 2g/kg = 129.6

    but she put on TONS of muscle eating 1.2 grams of protein and consuming 1200 calories a day...!
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    RebeccaParmenter wrote: »
    Yeah well my progress isn't lying. I have only gotten leaner and stronger during the process. No, its not "bro science" in his books. He backs up everything he recommends with REAL science and research. I have lost around 25 pounds of fat and put on a ton of muscle. My fiancé has lost around 40lbs of fat and also added a ton of muscle. So call it what you want, but his "something" IS working beautifully.

    Also, try not to confuse getting stronger (muscle efficiency) and lowering body fat (more visible muscle ) with gaining new muscle.

    Also, not saying that 1.2g of pro doesnt work, because excess will be converted to glucose, its just unnecessary. If the OP wants that much for satiety, then by all means. I am around 1g per lb of mass. And i have gone from 220 to 175. In that time, i have gotta a lot more stronger, more lean and way more defined.
  • TeaBea
    TeaBea Posts: 14,517 Member
    ndj1979 wrote: »
    RebeccaParmenter wrote: »
    Yeah well my progress isn't lying. I have only gotten leaner and stronger during the process. No, its not "bro science" in his books. He backs up everything he recommends with REAL science and research. I have lost around 25 pounds of fat and put on a ton of muscle. My fiancé has lost around 40lbs of fat and also added a ton of muscle. So call it what you want, but his "something" IS working beautifully.

    I doubt you have put on a ton of muscle while lifting in a calorie deficit of 1220 calories per day, per your profile......

    Do you have any numbers to back these claims up?

    That's what I was thinking....how was this gain in lean muscle mass measured.
  • ndj1979
    ndj1979 Posts: 29,136 Member
    TeaBea wrote: »
    ndj1979 wrote: »
    RebeccaParmenter wrote: »
    Yeah well my progress isn't lying. I have only gotten leaner and stronger during the process. No, its not "bro science" in his books. He backs up everything he recommends with REAL science and research. I have lost around 25 pounds of fat and put on a ton of muscle. My fiancé has lost around 40lbs of fat and also added a ton of muscle. So call it what you want, but his "something" IS working beautifully.

    I doubt you have put on a ton of muscle while lifting in a calorie deficit of 1220 calories per day, per your profile......

    Do you have any numbers to back these claims up?

    That's what I was thinking....how was this gain in lean muscle mass measured.

    and "tons" is not exactly an accurate measure....are we talking five pounds, ten pounds of mass????
  • RebeccaNaegle
    RebeccaNaegle Posts: 236 Member
    Well a little over a gram IS what I am eating. Hence 1.2 per pound. I am not going to lose any sleep over you guys not believing me, and I am certainly not out to prove myself to people I don't know. You keep doing whatever it is you're doing. And I will keep doing what works perfectly for me. She asked for good advice. I gave it to her. I have lost a lot of fat and put on a lot of muscle and regardless of you believing me or not, it works like a charm. Maybe you guys should consider reading the male version of these books. It looks like it would help you.
  • ndj1979
    ndj1979 Posts: 29,136 Member
    edited March 2016
    RebeccaParmenter wrote: »
    Well a little over a gram IS what I am eating. Hence 1.2 per pound. I am not going to lose any sleep over you guys not believing me, and I am certainly not out to prove myself to people I don't know. You keep doing whatever it is you're doing. And I will keep doing what works perfectly for me. She asked for good advice. I gave it to her. I have lost a lot of fat and put on a lot of muscle and regardless of you believing me or not, it works like a charm. Maybe you guys should consider reading the male version of these books. It looks like it would help you.

    so you have no proof and want to resort to name calling, ok....

    eta - for the record, the advice that you gave was not good

  • RebeccaNaegle
    RebeccaNaegle Posts: 236 Member
    When did I resort to name calling? And yes, it was.
  • CasperNaegle
    CasperNaegle Posts: 936 Member
    Actually you should check out Mike Matthews and he does site all his recommendation with actual research. You guys are a tough crowd and rather than just slamming something you should maybe go check it out. You are correct that .8 to 1 gram per pound is all many studies show as doing any good, but those studies didn't take caloric deficits in account.

    https://www.researchgate.net/publication/257350851_A_Systematic_Review_of_Dietary_Protein_During_Caloric_Restriction_in_Resistance_Trained_Lean_Athletes_A_Case_for_Higher_Intakes

    We measure with scales, tape measures, calipers and tracking. I've added about 10 pounds of muscle while losing about 50 pounds of fat. I think Rebecca has added about 5 pounds of muscle. We were also fairly new to rigorous lifting so I'm sure that helped the gains we saw vs. someone with significant muscle already on them. Please don't just say it's wrong or you didn't, because really you don't know.
  • ndj1979
    ndj1979 Posts: 29,136 Member
    RebeccaParmenter wrote: »
    When did I resort to name calling? And yes, it was.

    hmmm your snide little comment about "it looks like it would help you..."

    and no it was based on bro science...an insane amount of protein for a female,and then suggesting that she go back down to 1200 calories after leaning out while continuing to strength train five times a week ....no, just no.
  • RebeccaNaegle
    RebeccaNaegle Posts: 236 Member
    I didn't go back down to 1200 after leaning out. I am still leaning out, and will be going up when I am finished. And it wasn't a snide remark. I seriously think you'd benefit. :)
  • TeaBea
    TeaBea Posts: 14,517 Member
    RebeccaParmenter wrote: »
    I didn't go back down to 1200 after leaning out. I am still leaning out, and will be going up when I am finished. And it wasn't a snide remark. I seriously think you'd benefit. :)

    "It looks like it would help you".......snide
  • Kimo159
    Kimo159 Posts: 508 Member
    OP - You say you're eating 1200 calories a day and then say you eat more because you are starving and don't log it, so, you don't eat 1200 calories a day. I would suggest upping your intake, you have a physically demanding job and train a lot. I would wonder how much you actually eat if you were to include all the foods you don't log. I would slowly increase my intake, starting at 1500 which is probably closer to where you're eating now and adjust up until you're losing .5-1lb per week (you don't really have that much fat to lose). I've done the too low calorie diets before and I felt like crap and slept like crap, and I had hormones that were way out of whack. I started eating appropriately for my activity level and now I sleep like a rock, kill my workouts, and have tons of energy.

    Find the calories you want and then set your macros at or around this to start, adjust as you feel.
    Protein 0.6-0.8g/lb
    Fats .35g/lb
    the rest should be carbs

    Good luck
  • RebeccaNaegle
    RebeccaNaegle Posts: 236 Member
    lol, ok.... Well. Clearly, the information in the book may benefit. Confused or ignorant would have been rude. Telling someone they should read a book because it may help them, is not rude.

    You guys seriously do seem angry for no reason. Maybe you should have a snickers.
  • ndj1979
    ndj1979 Posts: 29,136 Member
    RebeccaParmenter wrote: »
    I didn't go back down to 1200 after leaning out. I am still leaning out, and will be going up when I am finished. And it wasn't a snide remark. I seriously think you'd benefit. :)

    Thanks, but I get enough bro science cruising around here and I have no issues bulking or cutting....

    I never said you went back down, I said you told op to go back down to 1200

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