Macros Advice
hnsaunde
Posts: 757 Member
Hi ladies! I've been having some trouble lately hitting my macros, and it seems to be a recurring theme with me, so I wanted some advice.
I'm set at TDEE-20%, and my current macros are set at 40C/30P/30F, I'm also working on keeping my fiber over 22 grams a day. My daily minimum protein goal is set at 128 grams, and my daily minimum fat goal is set at 57 grams.
I've been tracking every single day since December 30, and this is what my monthly average macro ratio actually looked like:
Dec 30-Jan 26: 38C/22P/35F-Average protein was 112 grams per day for the month
Jan 27-Feb 23: 40C/21P/33F-Average protein was 103 grams per day for the month
Feb 24-Mar 13: 38C/25P/33F-Average protein was 113 grams per day for the month
As you can see, I'm definitely not meeting my macros, I'm not even close on protein. It doesn't seem to be affecting my training yet because most of my lifts are going up and I'm losing inches, and my weight is slowly coming down.
However, if I follow the guideline of 1 gram of protein per LBM, I should be eating at least 110 grams of protein per day, which is more around 25-26% of my daily goal.
My question is, is dropping my protein goal down to at least 110 grams from at least 128 grams a day (so I can up my carbs) going to harm my LBM? I know that eating in a deficit I'm not going to have any (or very little) muscle gain, so I want to preserve what LBM I do have, and I feel like I would have better adherence doing things this way.
TL;DR
I'm having trouble hitting my macro goals, and I'm wondering whether I should just try harder, or change my macros to a level where I feel I'd have better adherence, and if doing so will affect my LBM, even though I am lifting consistently.
Thoughts, advice, comments?
I'm set at TDEE-20%, and my current macros are set at 40C/30P/30F, I'm also working on keeping my fiber over 22 grams a day. My daily minimum protein goal is set at 128 grams, and my daily minimum fat goal is set at 57 grams.
I've been tracking every single day since December 30, and this is what my monthly average macro ratio actually looked like:
Dec 30-Jan 26: 38C/22P/35F-Average protein was 112 grams per day for the month
Jan 27-Feb 23: 40C/21P/33F-Average protein was 103 grams per day for the month
Feb 24-Mar 13: 38C/25P/33F-Average protein was 113 grams per day for the month
As you can see, I'm definitely not meeting my macros, I'm not even close on protein. It doesn't seem to be affecting my training yet because most of my lifts are going up and I'm losing inches, and my weight is slowly coming down.
However, if I follow the guideline of 1 gram of protein per LBM, I should be eating at least 110 grams of protein per day, which is more around 25-26% of my daily goal.
My question is, is dropping my protein goal down to at least 110 grams from at least 128 grams a day (so I can up my carbs) going to harm my LBM? I know that eating in a deficit I'm not going to have any (or very little) muscle gain, so I want to preserve what LBM I do have, and I feel like I would have better adherence doing things this way.
TL;DR
I'm having trouble hitting my macro goals, and I'm wondering whether I should just try harder, or change my macros to a level where I feel I'd have better adherence, and if doing so will affect my LBM, even though I am lifting consistently.
Thoughts, advice, comments?
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Replies
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Lifts going up, inches going down, weight going down.....sounds like the protein isn't harming you. What you may want to do is aim for 110g for a month and track BF% through measurements. Granted, those are not supper accurate, but it will give you an idea if you are losing fat and preserving lean mass. My guess is that the reduction in protein has no ill effects on your LBM. Guidelines are all over the place when protein is concerned so try the lower amount since it seems to be working for you.0
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However, if I follow the guideline of 1 gram of protein per LBM, I should be eating at least 110 grams of protein per day, which is more around 25-26% of my daily goal.
My question is, is dropping my protein goal down to at least 110 grams from at least 128 grams a day (so I can up my carbs) going to harm my LBM?
No, I don't thinking dropping your protein will effect your LBM. I've actually read that the guideline is 0.8g to 1 gram per pound of lean body mass. So you could go even lower if you want. I think people tend to go a little overboard with protein.0 -
Awesome, thanks ladies! That's the direction I was leaning as well, it's good to know I'm on the right track.0
