Macros: To shred / bulk?

pontious11349

There is so many articles on macro ratios I thought I'd see what works for people on mfp

Currently I have a ratio 40% carb, 35 protein and 25% fat and working on a 500 calorie per day defecit

I have definitely got lighter and lost fat but not quite got the chizzled look yet. I also feel I am sacrificing strength doing the deficit

Is there a good ratio to use? Should I be on +calories? Or should I just keep plugging away? I have only been going for 10 weeks now and I am not dissatisfied - just curious??

rainbowbow

I personally eat around 40/30/30, some days higher carbs and lower fat. I say keep going until you lower your body fat more.


A 500 per day deficit might be too much for you. In general the recommendation is 1% of total body weight per week. However, for the very lean (~15% for men and ~20% for women) switching to half of that is usually better for muscle retention (along with adequate protein and consistent training).

Dano74

I was cutting at roughly your macros at a 700 calorie deficit. Started reverse dieting a few weeks ago and now am looking at 43c/27p/30f. I'm at about a 400 calorie deficit right now and in those weeks since upping calories and tweaking macros, fat is dropping relatively dramatically compared to a relative plateau for a few months.

pontious11349

Thanks to both responses.

I think I will stick with the deficit for a few more weeks but tweak to c47/p30/f27....somethings stopping me from consuming more % fat than % protein - please discuss

I'll then add 50 calories a week up to maintenance allowance.

Dano74

Fear not the fat! Makes for some fun eating.

rainbowbow

pontious11349 wrote: »

Thanks to both responses.

I think I will stick with the deficit for a few more weeks but tweak to c47/p30/f27....somethings stopping me from consuming more % fat than % protein - please discuss

I'll then add 50 calories a week up to maintenance allowance.

i'd say it sounds like you've found your ideal preferred macro range.

Sarah_Shapes_Up

pontious11349 wrote: »

I have definitely got lighter and lost fat but not quite got the chizzled look yet. I also feel I am sacrificing strength doing the deficit

Either adding muscle (eating in a surplus) or continuing in a deficit seems to be what you want. The chizzled look comes from having a substantial amount of muscle mass, which needs time to be built, plus having a lowered body fat %. It's the overall calories that matter most, so find what works best for you for your lifestyle.

kwtilbury

Sarah_Shapes_Up wrote: »

pontious11349 wrote: »

I have definitely got lighter and lost fat but not quite got the chizzled look yet. I also feel I am sacrificing strength doing the deficit

Either adding muscle (eating in a surplus) or continuing in a deficit seems to be what you want. The chizzled look comes from having a substantial amount of muscle mass, which needs time to be built, plus having a lowered body fat %. It's the overall calories that matter most, so find what works best for you for your lifestyle.

This. For the vast majority of us, a lean muscular physique comes through iterations of bulking and cutting. That's something that take years to acheive.