Going Over Fat but Under Carb and Protein Macros

tshutshien

Is it alright to go over my FAT macros but still under protein and carbs? What can I do from there if that happens?



Take this as an example. http://www.myfitnesspal.com/food/diary/tshutshien?date=2014-08-30
OR a post from long time ago. http://www.myfitnesspal.com/food/diary/tshutshien?date=2013-12-12

ksy1969

Others might say different, but I focus on protein and fat and then let the carbs fall where thy do. Ot also depends on what your end goals are. I do try and avoid going over on fats when cutting because those are more calories per gram.

ainarsraciks

Going too low on carbs might cause your energy levels and workout performance to drop until you get some carbs in. Eating too much carbs can make you look fat and bloated due to water retention or make you sleepy and lethargic. Eating too much protein might throw you out of ketosis if you are in low carb diet. Eating too low protein might make you feel less full in a belly and more hungry. But there are ZERO effects on fat loss or muscle gain. Those numbers are there for people with specific needs, you don't even have to pay attention to them if your only goal is to lose weight, it's completely irrelevant, just count your cals.

tshutshien

Going too low on carbs might cause your energy levels and workout performance to drop until you get some carbs in. Eating too much carbs can make you look fat and bloated due to water retention or make you sleepy and lethargic. Eating too much protein might throw you out of ketosis if you are in low carb diet. Eating too low protein might make you feel less full in a belly and more hungry. But there are ZERO effects on fat loss or muscle gain. Those numbers are there for people with specific needs, you don't even have to pay attention to them if your only goal is to lose weight, it's completely irrelevant, just count your cals.

I'm actually focusing on gaining more lean muscle mass. But so far no changes and my strength varies from time to time. Sometimes I feel energetic and stronger. So I'll increase my weights and perform fairly well. When I feel weak, I can't lift my previous PR.

I also feel guilty for eating too much if I don't burn as much.

SLLRunner

You're not going to have perfect macros. Just do the best you can.

For me, I pay most attention to the protein and fat because I lift heavy three days a week. Next is fat, and then carbs.

Francl27

Calories matter more than macros, but you still want to try to hit that protein macro most of the time.

ksy1969

Calories matter more than macros, but you still want to try to hit that protein macro most of the time.

This is only true if your only goal is weight loss. However OP said they are trying to build lean muscle so macros become much more important then.

ainarsraciks

I'm actually focusing on gaining more lean muscle mass. But so far no changes and my strength varies from time to time. Sometimes I feel energetic and stronger. So I'll increase my weights and perform fairly well. When I feel weak, I can't lift my previous PR.

Are you on some kind of muscle building program, like Starting Strength or StrongLifts 5x5, or something else? Or are you just going to a gym and lift as much and what you feel like? Because that isn't the best way. You can still get very strong and toned by doing this but most of the time, if you are not on properly structured program you might get slower muscle and strength gains. If you are on a program tho I suggest you to not to increase weights just because you feel like you can, just do as much as program is telling you to do that day, follow schedule. Otherwise you will stall faster and ultimately gain less strength and muscle at a time you could have. Train hard but most importantly train smart.

I also feel guilty for eating too much if I don't burn as much.

Well since you are bulking ant trying to gain muscle that's the point, isn't it? To gain muscle fastest and strength you need to be in surplus. Otherwise you will gain very tiny amount of muscle and strength what you otherwise could have. So if you should not feel guilty. In fact, if your goal is building muscle, then you should feel guilty when you are below your calorie goals or at maintenance. ^^

This is only true if your only goal is weight loss. However OP said they are trying to build lean muscle so macros become much more important then.

It's of course true that you need to pay more attention to those stuff if you want to gain the most optimal amount of muscle. But it's not as important either. OP could go half as low on her daily carbs and protein and still have great muscle gains if she is in calories surplus. You don't really need as much protein and carbs to build muscle as the whole fitness industry makes you think. It's blown up myth to sell more protein powders.

tshutshien

I'm actually focusing on gaining more lean muscle mass. But so far no changes and my strength varies from time to time. Sometimes I feel energetic and stronger. So I'll increase my weights and perform fairly well. When I feel weak, I can't lift my previous PR.

Are you on some kind of muscle building program, like Starting Strength or StrongLifts 5x5, or something else? Or are you just going to a gym and lift as much and what you feel like? Because that isn't the best way. You can still get very strong and toned by doing this but most of the time, if you are not on properly structured program you might get slower muscle and strength gains. If you are on a program tho I suggest you to not to increase weights just because you feel like you can, just do as much as program is telling you to do that day, follow schedule. Otherwise you will stall faster and ultimately gain less strength and muscle at a time you could have. Train hard but most importantly train smart.

I also feel guilty for eating too much if I don't burn as much.

Well since you are bulking ant trying to gain muscle that's the point, isn't it? To gain muscle fastest and strength you need to be in surplus. Otherwise you will gain very tiny amount of muscle and strength what you otherwise could have. So if you should not feel guilty. In fact, if your goal is building muscle, then you should feel guilty when you are below your calorie goals or at maintenance. ^^

This is only true if your only goal is weight loss. However OP said they are trying to build lean muscle so macros become much more important then.

It's of course true that you need to pay more attention to those stuff if you want to gain the most optimal amount of muscle. But it's not as important either. OP could go half as low on her daily carbs and protein and still have great muscle gains if she is in calories surplus. You don't really need as much protein and carbs to build muscle as the whole fitness industry makes you think. It's blown up myth to sell more protein powders.

Great reply! Thank you so much +ainarsraciks. That was very informative. And no I'm not following any programs because I can't find one and I'm not willing to pay the personal trainers at my gym because they're all there to flirt not train. Sadly there's no legit female or male trainers here too.

So I don't really know how to train effectively either. What I mostly do is join the BodyPump class. But that is mostly endurance training. Other than that I try to focus on compound lifts like squats, deadlifts, dead-rows, bench and clean-press since I'm a beginner. I get demotivated too if I don't feel sore right after a workout.

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