Macros vs calorie counting vs winging it

DCarney

I am looking to lean out some more and would like some suggestions from people and what worked for them. I counted calories initially because I was looking to lose weight. I do not want to lose any more weight but definitely need to tone up some more. I have been maintaining a paleo-type diet and nutritionally, it works for me. I am interested in moving towards a macro-based plan but really need to do more research on that. Any help is welcomed!

Lifts4IceCream

If you are looking to recomp, you will need to focus on weight training. If that is the case, I would recommend a 35%p / 35%c / 30%f, split.

wheird

Why not stay with the Paleo plan and eat less while paying attention to macros? You do not need to completely "change plans".

DCarney

Yep! I have been weight training but think my ratios were off. For the past month I haven't been counting anything and I need to get back on track!

If you are looking to recomp, you will need to focus on weight training. If that is the case, I would recommend a 35%p / 35%c / 30%f, split.

DCarney

Why not stay with the Paleo plan and eat less while paying attention to macros? You do not need to completely "change plans".

I plan on sticking with Paleo. I have been doing it a long time and it works for me. The problem seems to lie in "what" I am eating though. Like the other person who posted said, I probable need to change my ratios. I will give that a whirl and see where it takes me. Thanks!

AHill842

Calories are just that, calories. Once a person figures out there BMR they tend to focus on only hittimg that target number with no propurtional nutrition in mind. I see it with some of my family members. They eat 1500 clories of processed junk and wonder why they are starving shortly after dinner. I honestly pay attention to both. Every meal I consume, macros are on my mind. I want carbs, protein, and fat at every meal, including snacks. I constantly check my overall day to make sure I'm around my target goal with calories and my macros...Of course I'm not always right on target

najatmarie

I've been following IIFYM and I love it. I eat pretty much clean all day and save my "dessert" for my treat meal but without all the guilt. It allows me to still enjoy my favorite foods (aka peanut/crack butter haha) and froyo with some candies or whatever my little heart desires without feeling bad. It's definitely helped change my whole outlook on eating. When I strictly ate clean I would get urges to binge because I constantly told myself I couldn't have something and then I'd binge and then I'd feel awful about myself and restrict or workout to the point of pure exhaustion. IIFYM has helped me gain a healthier relationship with food & I never get the urge to binge anymore.

Strokingdiction

Well, tracking macros and tracking calories are essentially the same thing since each macro has a set number of calories associated with it.

Fat: 9
Protein: 4
Carb: 4
Alcohol: 7

LolBroScience

If you are looking to recomp, you will need to focus on weight training. If that is the case, I would recommend a 35%p / 35%c / 30%f, split.

Why would you recommend this macro split?

LolBroScience

I am looking to lean out some more and would like some suggestions from people and what worked for them. I counted calories initially because I was looking to lose weight. I do not want to lose any more weight but definitely need to tone up some more. I have been maintaining a paleo-type diet and nutritionally, it works for me. I am interested in moving towards a macro-based plan but really need to do more research on that. Any help is welcomed!

If you enjoy eating a "paleo based diet" thats fine. You don't have to alter anything per say.

Find your TDEE and set up your macros according to your goals.

www.IIFYM.com

Hit your minimum protein & fats, and then spread the rest of calories how you see fit.

DCarney

I am looking to lean out some more and would like some suggestions from people and what worked for them. I counted calories initially because I was looking to lose weight. I do not want to lose any more weight but definitely need to tone up some more. I have been maintaining a paleo-type diet and nutritionally, it works for me. I am interested in moving towards a macro-based plan but really need to do more research on that. Any help is welcomed!

If you enjoy eating a "paleo based diet" thats fine. You don't have to alter anything per say.

Find your TDEE and set up your macros according to your goals.

www.IIFYM.com

Hit your minimum protein & fats, and then spread the rest of calories how you see fit.

I found my TDEE to be 1941. What would you recommend as a split for leaning out? I have seen a lot of people upping fats over carbs for fat loss and I wonder if that's effective.

DCarney

I've been following IIFYM and I love it. I eat pretty much clean all day and save my "dessert" for my treat meal but without all the guilt. It allows me to still enjoy my favorite foods (aka peanut/crack butter haha) and froyo with some candies or whatever my little heart desires without feeling bad. It's definitely helped change my whole outlook on eating. When I strictly ate clean I would get urges to binge because I constantly told myself I couldn't have something and then I'd binge and then I'd feel awful about myself and restrict or workout to the point of pure exhaustion. IIFYM has helped me gain a healthier relationship with food & I never get the urge to binge anymore.

Najat, I am obsessed with the crack butter too! I need to follow something along the lines of what you are doing. I have to find a split that will work for me :-)

LolBroScience

I am looking to lean out some more and would like some suggestions from people and what worked for them. I counted calories initially because I was looking to lose weight. I do not want to lose any more weight but definitely need to tone up some more. I have been maintaining a paleo-type diet and nutritionally, it works for me. I am interested in moving towards a macro-based plan but really need to do more research on that. Any help is welcomed!

If you enjoy eating a "paleo based diet" thats fine. You don't have to alter anything per say.

Find your TDEE and set up your macros according to your goals.

www.IIFYM.com

Hit your minimum protein & fats, and then spread the rest of calories how you see fit.

I found my TDEE to be 1941. What would you recommend as a split for leaning out? I have seen a lot of people upping fats over carbs for fat loss and I wonder if that's effective.

it's individual. Some people respond better to higher carb, lower fat & some vice versa.

I personally prefer higher carbs. I get better gym performance with it, and I'm satiated enough with my fats around .40g /lb.

DCarney

I am looking to lean out some more and would like some suggestions from people and what worked for them. I counted calories initially because I was looking to lose weight. I do not want to lose any more weight but definitely need to tone up some more. I have been maintaining a paleo-type diet and nutritionally, it works for me. I am interested in moving towards a macro-based plan but really need to do more research on that. Any help is welcomed!

If you enjoy eating a "paleo based diet" thats fine. You don't have to alter anything per say.

Find your TDEE and set up your macros according to your goals.

www.IIFYM.com

Hit your minimum protein & fats, and then spread the rest of calories how you see fit.

I found my TDEE to be 1941. What would you recommend as a split for leaning out? I have seen a lot of people upping fats over carbs for fat loss and I wonder if that's effective.

it's individual. Some people respond better to higher carb, lower fat & some vice versa.

I personally prefer higher carbs. I get better gym performance with it, and I'm satiated enough with my fats around .40g /lb.

Gotcha! I know that my body responds to healthy fats over carbs, so I will start there. Thanks for your input!

pigdogthegr8

I've been following IIFYM and I love it. I eat pretty much clean all day and save my "dessert" for my treat meal but without all the guilt. It allows me to still enjoy my favorite foods (aka peanut/crack butter haha) and froyo with some candies or whatever my little heart desires without feeling bad. It's definitely helped change my whole outlook on eating. When I strictly ate clean I would get urges to binge because I constantly told myself I couldn't have something and then I'd binge and then I'd feel awful about myself and restrict or workout to the point of pure exhaustion. IIFYM has helped me gain a healthier relationship with food & I never get the urge to binge anymore.

Najat, I am obsessed with the crack butter too! I need to follow something along the lines of what you are doing. I have to find a split that will work for me :-)

I found the PB2 powder. It is peanuts pressed to remove fat and oil. Just add water, and it is ready to go!! 2 Tbs has 45 calories instead of the 190 calories of regular peanut butter.