UGH MACROS

IronMagnus
IronMagnus Posts: 4 Member
in Food and Nutrition
I can't seem to hit my macro goals. Like ever. Any macro maestros in here willing to walk me through it? I'm trying to cut weight down to 375 or so. Maybe lower, but I'm an aspiring powerlifter, so I can't lose too much in muscle weight. I'm at 390 pounds, and have been for about 2 months.

TL;DR version - I'm bad at macros and may literally turn into a dragon if I have to eat chicken and rice again.

Replies

  • SusanMFindlay
    SusanMFindlay Posts: 1,804 Member
    What do your macros tend to look like, and what do you want them to be?
  • abadvat
    abadvat Posts: 1,241 Member
    at 390 / 375 what's your BF%?
  • kommodevaran
    kommodevaran Posts: 17,890 Member
    Make sure your calorie goal is set correctly, and focus on hitting that, first and foremost.

    Eat a varied diet. Only chicken and rice is not healthy, and your growing distaste for it is trying to tell you that.
  • JustSomeEm
    JustSomeEm Posts: 20,271 MFP Moderator
    I'm in for the macros wisdom... OP, I can never hit mine either - though I've only halfheartedly attempted (at best).

    Do those of you who actually manage to hit macros do lots of meal-planning? If so, how do you structure your plan... or rather where do you start?
  • cmriverside
    cmriverside Posts: 34,422 Member
    If you're having trouble hitting macros, they may be set unrealistically. Can you just use the Myfitnesspal settings for a while and then do some research on the internet about "what foods have protein" etc.? I know when I started looking at micro-nutrients, that's when I really felt like food was a Rubik's Cube, so I get your frustration. A lot of it is just time, studying your Food Diary and making adjustments.

    Don't be afraid of fat, either. Fat is a good thing, and although chicken is a great protein source, it doesn't have to be the only one. Fish and some cuts of pork are just as good...eggs, shrimp, crab. Some people use protein powders, but I don't find that necessary.
  • Gallowmere1984
    Gallowmere1984 Posts: 6,626 Member
    Two things:
    -First, from the health perspective. At your weight, you really need to prioritize getting your bodyfat in check. You're going to lose some lean mass, but you'll be fine. Why? My second point will cover that.

    -Second, the SHW powerlifting division is a joke. Seriously. It's bad. If you want to actually compete, and have the patience to do a slow build/fat loss process you're much better better off trimming way down, while working on your lifts, and shooting for the 275 or 308 divisions. The last time there was an SHW worth a crap, was Mark Henry in his prime. That's been around 25 years ago now. It's basically a dead division, but hey, if you want to compete with no one, go for it.
  • LazSommer
    LazSommer Posts: 1,851 Member
    Gallowmere1984 wrote: »
    Two things:
    -First, from the health perspective. At your weight, you really need to prioritize getting your bodyfat in check. You're going to lose some lean mass, but you'll be fine. Why? My second point will cover that.

    -Second, the SHW powerlifting division is a joke. Seriously. It's bad. If you want to actually compete, and have the patience to do a slow build/fat loss process you're much better better off trimming way down, while working on your lifts, and shooting for the 275 or 308 divisions. The last time there was an SHW worth a crap, was Mark Henry in his prime. That's been around 25 years ago now. It's basically a dead division, but hey, if you want to compete with no one, go for it.

    This guy
  • jemhh
    jemhh Posts: 14,261 Member
    Macro-wise, I only care about hitting my protein (.8 grams/lb) and fat (.4 grams/lb) as minimums . Then I fill in the rest of my calories with carbs or more protein or more fat, whatever I want.

    Other than that, I aim for 25+grams of fiber.

    You are heavily overweight. I'd set your macros using the top "healthy weight" for your height, based on bmi, not on bodyweight.

    And before anybody tries to correct me on using LBM vs total bodyweight or kg vs lbs: don't care. Save your breath/typing effort.
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  • brichards_
    brichards_ Posts: 113 Member
    I don't like their macro goals on here. I prefer 70% carbs, 10% protein, and 20% fat
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  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    At this point, you probably dont need to worry about macros too much. But the big question is, what are your current macros set up? In general, you should aim for:

    .8-1g of protein/lb of lean body mass (most males are in that 140-180g per day)
    .35-.6g of fat/lb of lbm
    rest carbs

    You can vary carbs and fats based on satiety, medical issues or personal preference.


    Even then, I tend to only care about protein and calories since my carbs and fats work themselves out.
  • Packerjohn
    Packerjohn Posts: 4,855 Member
    filbo132 wrote: »
    brichards_ wrote: »
    I don't like their macro goals on here. I prefer 70% carbs, 10% protein, and 20% fat

    It all depends on someone's goal, for example I am a weightlifter and 10percent would be way too low for me.

    That may be your preference, but for anyone trying to lose weight and maintain muscle or anyone that is exercising 10% protein is too low.
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