5'8 and 157 pounds finding macros?

JocelynDeshane

Hello! I was looking to get some advice on calorie and macro suggestions, I am 5'8 I weigh 157.. my goal weight is to get down to 145-147 ish.. I'm looking to lose my love handles and burn fat basically cut down... I go to the gym 5-6 days a week I do upper body about 3 times a week 2 HIIT cardio sessions a week and 1 low intensity session a week and 2 leg and booty days a week.. I started eating really healthy and all I drink a day is anywhere from 50-to over 100 ounces of water a day.. I'm a DSP working so I take care of people who have disabilities so my job isn't " too active ". Any suggestions on what my macros and calorie intake should look like? For someone who's trying to cut down and then do a lean bulk later on my goal is to prep for a fitness modeling photography shoot to start up a portfolio so I have a lot of work to do.

red99ryder

I just use the settings from MFP , but I'm just in weight lose phase ,, you look pretty thin in the pics , you might get better answers in the fitness section .. I keep hearing watch your protein ,,

Good luck

SezxyStef

The settings from MFP are minimums...

As for the rest what are you lifting in the gym??? are you doing heavy weights low reps or high reps low weights?

and why the split?

To lose fat you need a calorie deficit...but to look the way you want you should be lifting heavy some cardio and getting in good nutrition to fuel the workouts.

Try to get in at least 0.8 grams of protein for each pound you weigh, 0.35 grams of fat and the rest carbs.

SideSteel

If it were me I would consider starting around 12 cals/lb bodyweight.

Set protein to about 1.8g/kg
The balance of dietary fat and carbohydrates should be tailored to your individual preferences and performance needs. As a general starting point, 30% of calories coming from fat.

Napkin math:

1850 calories
130p
60f
195c

I'd start here and observe changes in bodyweight over 2 weeks. Weigh daily, take an average of the weekly weigh ins and call that your weekly average weight. See what that average does in 2 weeks.

Adjust calories up or down in 10% increments based on those results, aiming for a rate of loss in between .5 and 1.5% change in BW/week.



You can bring carbs down and fat up if that's your preference.

trigden1991

SideSteel wrote: »

If it were me I would consider starting around 12 cals/lb bodyweight.

Set protein to about 1.8g/kg
The balance of dietary fat and carbohydrates should be tailored to your individual preferences and performance needs. As a general starting point, 30% of calories coming from fat.

Napkin math:

1850 calories
130p
60f
195c

I'd start here and observe changes in bodyweight over 2 weeks. Weigh daily, take an average of the weekly weigh ins and call that your weekly average weight. See what that average does in 2 weeks.

Adjust calories up or down in 10% increments based on those results, aiming for a rate of loss in between .5 and 1.5% change in BW/week.

You can bring carbs down and fat up if that's your preference.

Agree with these macros but would say to observe the changes over a longer period (2-4 weeks) to get a better idea of weight trends.