Advice?!

deadlifts_and_lipstick

So I've watched the YouTube videos and read countless articles explaining the breakdown and scientific reasoning behind your macro count. The problem I'm having is the amount I'm supposed to be consuming on a daily basis!
Right now I'm sitting at: 151g Carbs, 201g Protein, 68g Fat an a Calorie count of 2011....
I am getting back into weight training after having my 3rd baby, so I'm considered "lightly active" as I am a stay at home mom.
My question is: Do those numbers seem extremely high to you?

Sued0nim

201g protein sounds a lot

0.64-0.8g per lb bodyweight as a minimum required

Fat at 0.4g per lb bodyweight again to be seen as a minimum

Are you trying to go low carb for some reason? You can let those fall as they will

Have you added breastfeeding calories onto your calorie allowance, that seems quite high to me for a lightly active person

kirkor

I'd keep your activity modifier to sedentary and adjust your calories if needed after at least 2 weeks of weight data.

Carlos_421

kirkor wrote: »

I'd keep your activity modifier to sedentary and adjust your calories if needed after at least 2 weeks of weight data.

This has absolutely nothing to do with her question.

TR0berts

Without knowing your weight - and preferably body fat %, but not truly necessary - it's hard to really determine what range any particular macro should be.

That said, I'll guarantee you don't need that much protein, as Sued0nim mentioned. Your fat goal (which can be a minimum) seems reasonable, but without your BW, that's just a guess. Carbs can be pretty much whatever.

psuLemon

First, I would say that youtube is generally a terrible source. The below thread is really good if you want to see all the science behind protein.

http://community.myfitnesspal.com/en/discussion/10334013/protein-intake-for-highly-trained-natural-weight-lifters-during-caloric-deficit/p1

In general, I suggest:

Pro - .8-1g/lbm
Fat - .35-.6g/lbm
Carbs - Rest


This comes from research and recommendations from people like Alan Aragon, Layne Norton, Eric Helms, etc..

trigden1991

psuLemon wrote: »

First, I would say that youtube is generally a terrible source. The below thread is really good if you want to see all the science behind protein.

http://community.myfitnesspal.com/en/discussion/10334013/protein-intake-for-highly-trained-natural-weight-lifters-during-caloric-deficit/p1

In general, I suggest:

Pro - .8-1g/lbm
Fat - .35-.6g/lbm
Carbs - Rest


This comes from research and recommendations from people like Alan Aragon, Layne Norton, Eric Helms, etc..

This ^

deadlifts_and_lipstick

Sued0nim wrote: »

201g protein sounds a lot

0.64-0.8g per lb bodyweight as a minimum required

Fat at 0.4g per lb bodyweight again to be seen as a minimum

Are you trying to go low carb for some reason? You can let those fall as they will

Have you added breastfeeding calories onto your calorie allowance, that seems quite high to me for a lightly active person

I'm actually not breastfeeding (unable to), but I weigh around 195 right now.....the reason I calculated with "lightly active" is because I do workout every day, so I didn't want to use "sedentary" as my choice.
The only reason I wanted to have a lower carb count is because I used to eat under 20g/day for weight loss and it seemed quite effective. I know that is VERY low, especially while doing CrossFit. But the amount I have now seems high.

deadlifts_and_lipstick

psuLemon wrote: »

First, I would say that youtube is generally a terrible source. The below thread is really good if you want to see all the science behind protein.

http://community.myfitnesspal.com/en/discussion/10334013/protein-intake-for-highly-trained-natural-weight-lifters-during-caloric-deficit/p1

In general, I suggest:

Pro - .8-1g/lbm
Fat - .35-.6g/lbm
Carbs - Rest


This comes from research and recommendations from people like Alan Aragon, Layne Norton, Eric Helms, etc..

Thank you! I will read up on that! I calculated my protein and carbs based off of 1lb per GOAL body weight, and then calculated my carbs based off the remaining.

I will revise and see how the next few weeks go! Thank you!

deadlifts_and_lipstick

TR0berts wrote: »

Without knowing your weight - and preferably body fat %, but not truly necessary - it's hard to really determine what range any particular macro should be.

That said, I'll guarantee you don't need that much protein, as Sued0nim mentioned. Your fat goal (which can be a minimum) seems reasonable, but without your BW, that's just a guess. Carbs can be pretty much whatever.

I'm about 195lbs right now, but I don't have a goal weight I want to be. I just want to rebuild the muscle I lost plus a lot more!

trigden1991

deadlifts_and_lipstick wrote: »

TR0berts wrote: »

Without knowing your weight - and preferably body fat %, but not truly necessary - it's hard to really determine what range any particular macro should be.

That said, I'll guarantee you don't need that much protein, as Sued0nim mentioned. Your fat goal (which can be a minimum) seems reasonable, but without your BW, that's just a guess. Carbs can be pretty much whatever.

I'm about 195lbs right now, but I don't have a goal weight I want to be. I just want to rebuild the muscle I lost plus a lot more!

You won't build any muscle in a calorie deficit.

Carlos_421

deadlifts_and_lipstick wrote: »

psuLemon wrote: »

First, I would say that youtube is generally a terrible source. The below thread is really good if you want to see all the science behind protein.

http://community.myfitnesspal.com/en/discussion/10334013/protein-intake-for-highly-trained-natural-weight-lifters-during-caloric-deficit/p1

In general, I suggest:

Pro - .8-1g/lbm
Fat - .35-.6g/lbm
Carbs - Rest


This comes from research and recommendations from people like Alan Aragon, Layne Norton, Eric Helms, etc..

Thank you! I will read up on that! I calculated my protein and carbs based off of 1lb per GOAL body weight, and then calculated my carbs based off the remaining.

I will revise and see how the next few weeks go! Thank you!

I'm confused...if your protein goal is determined by 1 gram per pound of goal weight, why is it set to 201 grams?

psuLemon

deadlifts_and_lipstick wrote: »

TR0berts wrote: »

Without knowing your weight - and preferably body fat %, but not truly necessary - it's hard to really determine what range any particular macro should be.

That said, I'll guarantee you don't need that much protein, as Sued0nim mentioned. Your fat goal (which can be a minimum) seems reasonable, but without your BW, that's just a guess. Carbs can be pretty much whatever.

I'm about 195lbs right now, but I don't have a goal weight I want to be. I just want to rebuild the muscle I lost plus a lot more!

You would only need 1g per lb of weight once you start getting fairly lean or following an aggressive cutting protocol.