Calorie goals

Options
RoyalMoose11
RoyalMoose11 Posts: 211 Member
edited February 8 in Food and Nutrition
Hello
I'm in the process of trying to get rid of the last 5-10 lbs of belly fat and I've recently added a weightlifting routine. I swim 3 days a week, run 3 days a week, and lift three days a week. What should I be telling MFP that my goals are(lose/maintain?). I'm looking to get stronger but not bodybuilder look.

Also- does anyone track their macros? I'm wondering if that'd be helpful for my recomposition program. Thanks.

Replies

  • cmriverside
    cmriverside Posts: 34,803 Member
    Just pick one. See how it goes.


    Also, I want your life. I could use nine days in a week. :ohwell:
  • michellekicks
    michellekicks Posts: 3,624 Member
    What kind of weight lifting? If you only have 5-10 lbs to lose, I'd go with a 10% deficit from TDEE at most if you want to be adding some muscle. If you're okay being the weight you are but being leaner looking, leave your calories at maintenance and lift. You'll add muscle which will just eat the fat on its own basically. It takes time, though.
  • cmriverside
    cmriverside Posts: 34,803 Member
    ...and the Food Diary/Macros are customizable if you want:

    MY HOME> Goals> Change goals> Custom

    http://www.myfitnesspal.com/account/change_goals_custom
  • RoyalMoose11
    RoyalMoose11 Posts: 211 Member
    I'm doing a slightly modified StrongLifts program (not 5x5) and an abs routine while at the gym M/W/F. The number on the scale isn't as much of an issue for me since I'm just about at my original goal weight but now my goals have changed as I've lost the majority of my bad weight (so to speak). The goal is to look leaner at this point.

    Do folks know how to calculate those macro numbers? I'm 6'5 and 229lbs male.

    Having 9 days in the week is certainly helpful :)
  • michellekicks
    michellekicks Posts: 3,624 Member
    In that case, just eat maintenance and lift. Those few vanity pounds should come off .
  • cmriverside
    cmriverside Posts: 34,803 Member
    I'm doing a slightly modified StrongLifts program (not 5x5) and an abs routine while at the gym M/W/F. The number on the scale isn't as much of an issue for me since I'm just about at my original goal weight but now my goals have changed as I've lost the majority of my bad weight (so to speak). The goal is to look leaner at this point.

    Do folks know how to calculate those macro numbers? I'm 6'5 and 229lbs male.

    Having 9 days in the week is certainly helpful :)

    Macros:

    http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

    This one is really helpful, too.

    http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
  • michellekicks
    michellekicks Posts: 3,624 Member
    As for macros, try 1g protein per pound of body weight. Then have 30% calories from fat. Then the rest from carbs. Try it. There is (to my knowledge) no real benefit to eating more protein than that, especially without a deficit. But doing so will take away from the energy you could gain from the carbs.
  • RoyalMoose11
    RoyalMoose11 Posts: 211 Member
    After six months of trying to lose weight and avoiding lots of cabs it will be strange changing the diet up again. I would eat a serving of steel cut oats/quinoa on longer running days and I ate any fruit/veggie regardless of carbs but was very much avoiding higher carbs foods for a while. Looks like I'll have to get back in that swing.

    I have recently upped my protein since I do endurance athlete training (goals for a half marathon in Feb and a sprint triatholon this summer) and I didn't want to waste away. These guides will be good reading material for the commute this morning. Im sure, like with many other things, it will be trial and error.

    Vanity pounds is a good way of putting it.
  • RoyalMoose11
    RoyalMoose11 Posts: 211 Member
    I guess I'm not looking to explode out of my clothing and look like the hulk.
  • RoyalMoose11
    RoyalMoose11 Posts: 211 Member
    Huh. crazy. I really thought I'd be there in a few weeks. Appreciate the insight.

    On a less sarcastic more- the majority of information I've read on macros and weightlifting goals has been on body building sites which, generally speaking, have been written with the intention setting a plan for calorie surplus and more extreme goals. I guess that may have informed my last few comments on MFP without realizing the stark contrast in communities.

    Looks like I'll need to figure out my BF% to get going and be ready for some algebra. Thanks again for the insight
This discussion has been closed.

Categories