Macros while Recompositioning

flrancho

I posted a few days ago that I've lost all the weight that I needed to and will be starting body recomposition as my body fat is still 27.5%. In my initial post some users suggested that my protein calculation sounded too high; I adjusted it, but I'm beginning to wonder if the whole formula/calculator I used was just wrong.

I am 5'6" and 135 pounds, and as I said 27.5% body fat (apple shape, so I'm told this number could be somewhat distorted because of that). On days I work out, my calculations were 202 grams of carbs and 35 grams of fat. The fat will be hard for me, but I think I might be able to make it work if I try hard.

On days I don't do weight training, my numbers were 58 grams of fat and 47 grams of carbs. The carbs seem really low to me. I eat mostly whole grains and can easily max at the 47 grams with a couple of slices of wheat bread and cereal. I'll make them work if I need to, but since my protein calculations were off, I just want to make sure these are right.

Your thoughts?

usmcmp

Why not set your protein to about 100 grams and then just let carbs and fat fall where they will?

Buff_Man

I would try keeping carbs close to 100 grams. And protein slightly more or less depending on your calories. Fats less than 50 grams.

usmcmp

ek786786 wrote: »

I would try keeping carbs close to 100 grams. And protein slightly more or less depending on your calories. Fats less than 50 grams.

Why?

flrancho

On all days? Or training days vs non-workout days?

pmm3437

The only reason to vary your carb target based on workout schedule is if you are trying to eat primal or keto, and attempting a "re-feed" to do timed glycogen loading, allowing higher performance workouts. This really only makes sense for someone very intensely training, using a body building routine as opposed to strength.

Various research studies have show that 1.2-1.5g protein/kg of weight is valuable for someone trying to spare muscle while on a deficit, or trying to gain during a recomp or bulk. There are also studies indicating excessive amounts of protein cause kidney issues/damage, and no clinical studies indicating a benefit by eating more than ~1.5g/kg. Therefore, your reasonable max target for protein should be ~ 92g/day.

You need 30-35g of fat ( the right kinds ) for basic metabolic function, including normal hormone regulation and production.

92g*4=368
35g*9=315
You didn't provide your age, but Sed rate for 35 yr with your stats is ~1585 to maintain ( recomp ... ).

Which leaves you with basically 900 calories a day to assign to carbs and/or additional fats. Thats equivalent to 100g more of fat, 225g of carbs, or some combination making that total ( 1g carbs ~4 cal, 1g fat ~9 cal )

If your eating a TAD, you can reasonably cap protein at 25% to hit target ( 23% and change if you have the paid version ), set your fat to 25%-40%, and set the remainder balance for carbs (50-35%). Plan and eat around that every day, and you would be fine. No need for special on/off day macro targets.

Monitor for a couple weeks, then check and determine how much of your exercise cals you need to eat back to continue to maintain, and your golden.