Macros help....What's the best set up?

kimberg75

I'm looking for some input about the best macros set up. I changed mine awhile ago to carbs 40%, fat 40%, and protein 20%, with 40 g of sugar (seems like a lot but I love fruit so I upped it a little bit.) I am 5'4 and my daily calorie goal is 1350, set to lose 1.2 lbs. a week. For awhile I was losing 1-2 lbs. a week, w/ of course the occasional plateau....which I seem to be hitting again? I hope not but I just realized when I looked at my check-in page that I haven't lost weight since Feb. 10th. I am hoping that this can be blamed on too many Valentines day treats plus female issues last week (sorry if TMI!) So anyways I was hoping to change it up and was hoping to hear some ideas on what has worked for others on here.
I've also just started 6 Week 6 Pack, have 4 days in a row done so far. Planning a rest day tomorrow in case my muscles are possibly retaining water I have heard that rest can help w/ this...

tageekly

It really varies by person but I'd think with your workouts you should get more protein.

Mine are currently set at 45% carbs, 25% fat, 30% protein - the carbs fuel my workouts and the protein helps keep me full and rebuild the muscles. I also try to get at least 30g of fiber per day - that also helps keep me full and your tummy will thank you (once it gets used to the higher intake if you don't get that much).

When I concentrate on more protein and getting that carb number in the green every day I've noticed more weight loss.

poesch77

Bumping for you Kim......and I want to know too!

tjradd73

I agree with Teresa!!! Bigger workouts=BIgger amounts of protein!!! First step is to figure out HOW MUCH protein you should be getting.

Take your current weight X your current body fat % and that will give you how many lbs of LBM you are vz lbs of fat!! Your goal should be at least 1g of protein per lb of LBM!!!

EXAMPLE: my last weight was 120lbs X 20% bf=24lbs of fat, and 96lbs of LBM. Therefore I should shoot for at least 96g of protein per day!!!

I have my goals set at 50/25/25 which gives me a base protein goal of 75g, and when I add in 100cals burned of exercise it bumps it up to around 5g...so 200=10g, and 300=15g extra or 90g goal (which I always go over)!!!! and voila'!!!

if you don't have a way to get your bf%...try using the following site for a guesstimate for now!!

http://www.healthcentral.com/cholesterol/home-body-fat-test-2774-143.html

keljo720

if you look further down the "Food and Nutrition" board, there's a recent post titled "My gift : Excel spreadsheet for BMR, TDEE, CUT, BUILD and ma." Lots of discussion on what your macros should be set at. The original poster also created an excel spreadsheet. I haven't tried the spreadsheet yet, but am interested to see what my numbers turn out to be.

kandy221

bump

scatgash

Bump

PercivalHackworth

http://www.myfitnesspal.com/topics/show/491087-my-gift-excel-spreadsheet-for-bmr-tdee-cut-build-and-ma?page=18#posts-7066674

tjradd73

thanks for posting the link!! i am gonna have to check it out from home tomorrow, and see how it compares to what I have come up with