Feedback on my macro's for this week? (stats included)

xoxo_annet

Hi everyone! I hope this is the right place to ask this question, but here we go.

My stats are as follows:

Female, 25
Weight: 63 kg/ 139 lbs
Height: 173 cm
Body fat %: 28.7
Muscle mass: 42.7 kg/ 94 lbs

My goal is fat loss + more lean muscle mass. I lift weights 4 days a week for about an hour, no cardio.
I was advised to cut down the carbs and incorporate more protein into my diet in order to meet my goals, so I came up with a meal plan for this week which has the following macro's:

1600 kcal
carbs: 32% (128 gr)
fats: 37% (66gr)
protein: 31% (126 gr).

I would really appreciate some feedback on this if you would think this is an appropriate diet for someone with my stats and goals :-). Thanks in advance!

sharynfeldman

I'm also looking for a group in this community that counts macros. Have you found any?

Tania_181

It doesn't look bad. I started with a goal of 40/30/30 (protein/carbs/fat) but I found it very difficult in terms of not being able to eat enough protein and overeating carbs. I switched to 30/40/30, which works better for me (although my main goal is weight loss atm). Admittedly I still struggle to reach my protein goals.

TavistockToad

If they work for you?

I personally would increase the carbs and reduce the protein a bit.

BenWatford86

Reducing your carbs will provide results for most, but every body is different, from what keeps you full, to what will reduce body fat %. I now have my body fat down to 9% through having less than 20% carbs. But this has taken a lot of trial and error with fat and protein over a 15 month period. Understanding the effects on your body by monitoring over a period of 2-3 weeks at a time is a good start. For example, I know protein will keep me more full, but if I reduce my fat in my macros, my testosterone decreases, metabolism crashes and I put on body fat... But like I say, every body is different. In short, that's a good place to start, don't give up, let your body adjust, see the results and tweak one of the macros and see what that does. It's time consuming, but it is rewarding understanding your body further

xoxo_annet

BenWatford86 wrote: »

Reducing your carbs will provide results for most, but every body is different, from what keeps you full, to what will reduce body fat %. I now have my body fat down to 9% through having less than 20% carbs. But this has taken a lot of trial and error with fat and protein over a 15 month period. Understanding the effects on your body by monitoring over a period of 2-3 weeks at a time is a good start. For example, I know protein will keep me more full, but if I reduce my fat in my macros, my testosterone decreases, metabolism crashes and I put on body fat... But like I say, every body is different. In short, that's a good place to start, don't give up, let your body adjust, see the results and tweak one of the macros and see what that does. It's time consuming, but it is rewarding understanding your body further

Thank you! I'll take this is my starting point then, and tweak the diet as I move forward It does take up a lot of time, but it should be worth it in the end!

Christine_72

Are you positive you are 28% body fat? That sounds a tad high for your weight and height.