The newbie has questions

TheDedge

Dear folks

couple of questions seek answers for - and yes, I read tons of material on the web but do not seem to get the answers that are satisfying me.

I am 47, 100kg and want to lose weight (at least 12kg). 3 times a week since 3 weeks I train high intense trainings (45 minutes per unit).

Questions please to the seniors
- What do you suggest regarding macro split? 40/40/20, or?
- I lost pretty quick 3 kg (happy me) - but now the progress seems to stop - can that be already muscle weight gain?

thanks a million.
Daniel

Nony_Mouse

Hi Daniel

First, 47 is not senior (also 47)!

Beyond ensuring adequate protein and fat intake (0.6-0.8g per lb of ideal weight for protein, and 0.3-0.45g per lb ideal weight for fats as minimums), macros are really a matter of personal preference and satiety (what keeps you feeling satisfied). Don't let yourself get too bogged down with those things at this early stage, you can tweak as you go and work out what works best for you.

Some of the initial weight loss is likely to be water weight, so once that's off, it slows. Sorry, but it's not muscle weight gain (even under ideal circumstances, muscle gain is really quite slow). If you're new to training, and have been increasing the intensity, you will retain some fluid for muscle repair, and that can stall scale weight loss. Don't worry, so long as you are at a calorie deficit (ie, sticking to the calorie allowance MFP gives you, plus at least half of cals burned exercising) you are losing fat, and that will eventually show on the scale. Frustrating, I know! But just stay the course. If you're still not seeing any downward movement in a few weeks, the first thing to check is the accuracy of your logging, to ensure you're not eating more calories than you think you are.

PAV8888

You're both babies! And good write up by the mouse!!!

neugebauer52

I think one of the main reasons why MFP works so very well is that they do all the calculations for you but allow you to choose your own macros. I had a good look at my "trigger food", I learned about "food stacking" and so much more from all those supportive members. Over the last 650 days (weight loss so far 45 kg) my macros % have changed slightly - mainly due to warmer and cooler seasons. I started on about 20 / 45 / 35 and over time I have changed to about one third each, which seems to suit me perfectly well.

TheDedge

Thanks All. Will continue.

lgfrie

neugebauer52 wrote: »

I think one of the main reasons why MFP works so very well is that they do all the calculations for you but allow you to choose your own macros. I had a good look at my "trigger food", I learned about "food stacking" and so much more from all those supportive members. Over the last 650 days (weight loss so far 45 kg) my macros % have changed slightly - mainly due to warmer and cooler seasons. I started on about 20 / 45 / 35 and over time I have changed to about one third each, which seems to suit me perfectly well.

I too think the ability to choose your own macros without a fuss is a key strength of MFP. Other plans/sites I've tried are very fussy and insistent about macros, but as far as I can tell -- and I've crunched a lot of data using my own gullet and weight scale -- macros make NO difference for weight loss, calorie for calorie. I use 35 (carb), 35 (fat), 30 (protein), whenever I try to adjust it to something else, I always end up coming back to these numbers. They just fit with what I prefer to eat. MFP works with you, instead of against you.

callsitlikeiseeit

ive lost 130 pounds total and dont ever count or worry about macros. if it fits, i eats it!

sometimes even if it doesnt fit, i eats it LOL