Macro Proportions

emmanap91
emmanap91 Posts: 300 Member
in Food and Nutrition
Right now MFP says I should consume 20% protein 30% fat and 50% carbs. I'm only doing cardio and I'm trying to lose weight with calorie deficit.

5'3" started at 135 lbs and now approx 130-131 lbs. My goal weight is around 115ish.

I read somewhere that 30% protein is a good proportion to lose weight without losing muscle mass (I don't want to decrease my LBM), but since I'm not actively strength training I don't know if this applies to me. Is 20:30:50 a good proportion for me, or should I try a greater proportion of protein? If I should try more protein, what should the proportion be? Maybe 30:30:40?


EDIT: wording

Replies

  • _Terrapin_
    _Terrapin_ Posts: 4,301 Member
    OP in order to maintain as much LBM as possible you'll want to incorporate some strength training. As for the MACROS mix you can experiment and decide as you go; it would depend how much cardio you're doing weekly and if you reach a point where reducing the Carbs becomes more trouble then it is worth. If your goal is to lose 15 pounds and ONLY do cardio you'll lose LBM along the way, and by incorporating strength training you'll still lose LBM but probably not as much with just cardio.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    If you don't want to lose LBM you should add in some resistance of strength training.

    Macros of 40/30/30 carbs fat protein is fine
  • emmanap91
    emmanap91 Posts: 300 Member
    You're right, and I want to do strength training, but I don't have the confidence to just jump on the machines/freeweights and go. I wouldn't know what I'm doing and I would be embarrassed. That said, you're right - but this post is about nutrition.


    I do about 50-60 mins of cardio 5-7 days a week, on an elliptical with a high resistance setting (like running through molasses).
    Thanks for the input, maybe someday I'll start strength training - I really need a friend who already is experienced with strength training to workout together and help me be less embarrassed about it.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    You're right, and I want to do strength training, but I don't have the confidence to just jump on the machines/freeweights and go. I wouldn't know what I'm doing and I would be embarrassed. That said, you're right - but this post is about nutrition.


    I do about 50-60 mins of cardio 5-7 days a week, on an elliptical with a high resistance setting (like running through molasses).
    Thanks for the input, maybe someday I'll start strength training - I really need a friend who already is experienced with strength training to workout together and help me be less embarrassed about it.

    If you go to a gym why not just get a PT for a couple of sessions, or do strength workouts at home, it's SO hard to gain muscle back once you lose it....
  • emmanap91
    emmanap91 Posts: 300 Member
    I've never considered getting a personal trainer because the price is super high (correct me if I'm wrong, but I think it's usually very high). I also currently use my apartment complex's gym, so I guess I'd have to find a trainer willing to come to my gym, since they don't employ any.

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