Macros?

n11dvd

Hi, looking to lose more body fat and tone up, already lots about 30lbs cycling and running along with watching what I eat, but seem to have plateaued.......any advice on macro % for cutting body fat while still having enough energy to run 20-30km.....
Any help would be greatly appreciated

cs2thecox

The trainers at my gym advocate an even split to start with, and then see what it feels like.
So 33/33/33

Remember when you start with macro tracking that it's better to look at the Nutritent view on the phone app than Macros. Not every meal has to be balanced exactly, but the day should be. If you have a carb-heavy breakfast, you can get really discouraged in the middle of the day if you look at the pie chart, and not know where to go from there.
The Nutrient view will let you know how many grammes you have left, which is more useful.

Then you have to learn that lean chicken/turkey/0% fat greek yoghurt is basically all protein, peanut butter is basically all fat, and things like that to balance your macros out at the end of the day. You might have some pretty funky dinners while you get used to it...

My macros for the last week or so show that I'm about 30-40 carbs, 25-30 protein, and the rest from fat.
But as a beginner I'd set 33/33/33 and see how you find it. It might be a LOT more protein than you're used to!

cnchatte

There are lots of macro calculators online that can give you a base idea. You can experiment for a week and depending on results do some tweaking.