Calorie breakdown? Goal - building muscle and losing fat

jennifermaxine

Hi. Should I change my calorie breakdown?? I am currently trying to build muscle .. while losing some of the excess fat I have. My MFP calorie breakdown is set at 55%carbs/30%fat/15%protein .. I'm thinking this needs to change, no?? I'm thinking the protein needs to be a bit higher and the carbs lower. What are your opinions? Thanks!

relly1008

Bump!

JustPeachy044

I have gotten a lot of advice about protein, and you will find conflicting opinions. Some say 1 gram of protein for every lb. of lean body mass. Others advise a percentage. I definitely think MFP's recommendations are too low, either way. I have mine set at 40% carbs, 40% protein, 20% fat.

htmlgirl

I'd like to know too

Sidesteal

Please see here:
http://forum.bodybuilding.com/showthread.php?t=121703981

robin52077

Please see here:
http://forum.bodybuilding.com/showthread.php?t=121703981

♥

jennifermaxine

Please see here:
http://forum.bodybuilding.com/showthread.php?t=121703981

Thank you! Although I had to read it 3 times through just to understand about 1/2 of it. LOL I'm new to this stuff .. so it went a little over my head. I think I need to get some books and just study it for awhile.

satxtrap

For what it's worth, I got a DXA scan done to get an accurate readout of BF to lean mass. The doc advised me to eat 1500 cals per day at a 48% protein, 27% carb, 25% fat breakdown. He said for me to add 4 lbs of lean mass to my existing 171 lbs and be successful at losing fat I should cram 175 grams of protein in per day. (Natural protein is best but he understood that I'd probably have to supplement with powders.) He's big on Zone/Paleo. So far it's been working. The tools on this site make it whole lot easier to create meal plans. Looking forward to a follow-up scan in Sept.

Acg67

For what it's worth, I got a DXA scan done to get an accurate readout of BF to lean mass. The doc advised me to eat 1500 cals per day at a 48% protein, 27% carb, 25% fat breakdown. He said for me to add 4 lbs of lean mass to my existing 171 lbs and be successful at losing fat I should cram 175 grams of protein in per day. (Natural protein is best but he understood that I'd probably have to supplement with powders.)

He's big on Zone/Paleo. So far it's been working. The tools on this site make it whole lot easier to create meal plans. Looking forward to a follow-up scan in Sept.

Does he have you on anabolics?

rovernio

15 procent protein lol 40/40/20 carbs protein fat

rovernio

1500 kal and gain muscle haha

Sarauk2sf

Please see here:
http://forum.bodybuilding.com/showthread.php?t=121703981

Thank you! Although I had to read it 3 times through just to understand about 1/2 of it. LOL I'm new to this stuff .. so it went a little over my head. I think I need to get some books and just study it for awhile.

Here is an extract from the section you want re protein:

STRENGTH training -> 1.2 to 1.6g per KG bodyweight (about .6 / pound)
ENDURANCE training -> 1.4 to 1.8g per KG bodyweight (about .8 / pound)

However, you will not be building muscle on a deficit. You should however strength train, get adequate proteins and be at a reasonable (not excessive) deficit to maintain as much muscle mass as possible as well as to use the existing muscle as much as possible, which as a result, which will become more 'defined'.

You should also look to get adequate fats.

"IF low calorie dieting - you can decrease further, but as a minimum, I would not suggest LESS than about 0.30g/ pound."


Set you percentages at what these numbers approximate to.

satxtrap

I'm just sharing what I'm been told to do. No need to be rude and post sarcastic remarks/gifs. I'm more than willing to listen to differing opinions.

satxtrap

Wow, what a rude place....

PixelTreason

I'm just sharing what I'm been told to do. No need to be rude and post sarcastic remarks/gifs. I'm more than willing to listen to differing opinions.

I think he posted that because 1500 calories a day is *way* too low for your bodyweight.

I'm a 118 pound female and I eat 2,000 - 2,200 calories a day! If you want to build muscle, no way are you doing it on 1500 calories at your weight/gender.

Edit:

Plus I do think it's difficult/impossible perhaps to build muscle while losing fat at the same time.

I lost my weight first and now am slowly gaining some back as I strength train. I'm doing the "slow bulk" though, which is also pretty difficult. I didn't want to gain a lot of fat along with my muscle so I'm eating barely above maintenance to try and gain weight very slowly.

mmapags

Please see here:
http://forum.bodybuilding.com/showthread.php?t=121703981

Thank you! Although I had to read it 3 times through just to understand about 1/2 of it. LOL I'm new to this stuff .. so it went a little over my head. I think I need to get some books and just study it for awhile.

Here is an extract from the section you want re protein:

STRENGTH training -> 1.2 to 1.6g per KG bodyweight (about .6 / pound)
ENDURANCE training -> 1.4 to 1.8g per KG bodyweight (about .8 / pound)

However, you will not be building muscle on a deficit. You should however strength train, get adequate proteins and be at a reasonable (not excessive) deficit to maintain as much muscle mass as possible as well as to use the existing muscle as much as possible, which as a result, which will become more 'defined'.

You should also look to get adequate fats.

"IF low calorie dieting - you can decrease further, but as a minimum, I would not suggest LESS than about 0.30g/ pound."


Set you percentages at what these numbers approximate to.

This! Sarauk2sf broke it down nicely for you. BTW, not building new muscle tissue is not a bad thing. Your existing muscle tissue will develop and you will be leaner, stronger, look great and be healthy. It's called neuromuscular adaptation and it's a good thing!

mmapags

Wow, what a rude place....

You can take it that way........ or you can ask yourself and possibly those who posted responses why they responded the way they did and possible do a little research. Honestly, you doctor's recommedations were, and I'm trying not to come of as rude, ridiculous. I'd find a new doctor or I'd take the dexa scan results and do the research myself on what I should do. To suggest that a man your size can and should gain muscle on a 1500 calorie diet shows a frightening lack of understanding of either nutrition, physiology or both.

tobnrn

Wow, what a rude place....

You can take it that way........ or you can ask yourself and possibly those who posted responses why they responded the way they did and possible do a little research. Honestly, you doctor's recommedations were, and I'm trying not to come of as rude, ridiculous. I'd find a new doctor or I'd take the dexa scan results and do the research myself on what I should do. To suggest that a man your size can and should gain muscle on a 1500 calorie diet shows a frightening lack of understanding of either nutrition, physiology or both.

Exactly. You can never gain muscle on a calorie deficit. I would suggest listening to some of the great advice listed here.

jennifermaxine

Please see here:
http://forum.bodybuilding.com/showthread.php?t=121703981

Thank you! Although I had to read it 3 times through just to understand about 1/2 of it. LOL I'm new to this stuff .. so it went a little over my head. I think I need to get some books and just study it for awhile.

Here is an extract from the section you want re protein:

STRENGTH training -> 1.2 to 1.6g per KG bodyweight (about .6 / pound)
ENDURANCE training -> 1.4 to 1.8g per KG bodyweight (about .8 / pound)

However, you will not be building muscle on a deficit. You should however strength train, get adequate proteins and be at a reasonable (not excessive) deficit to maintain as much muscle mass as possible as well as to use the existing muscle as much as possible, which as a result, which will become more 'defined'.

You should also look to get adequate fats.

"IF low calorie dieting - you can decrease further, but as a minimum, I would not suggest LESS than about 0.30g/ pound."


Set you percentages at what these numbers approximate to.

Thanks!

Mtorrie

Can you set the percentages you want in the app? For example, how do you change your settings from 55/15/30 to 40/40/20?

Thanks!

FredDoyle

Can you set the percentages you want in the app? For example, how do you change your settings from 55/15/30 to 40/40/20?

Thanks!

Go to "My Home->Goals->Change goals button->Custom option

Mtorrie

There it is. Thank you, sir - much appreciated!

AABru

Wow, what a rude place....

To suggest that a man your size can and should gain muscle on a 1500 calorie diet shows a frightening lack of understanding of either nutrition, physiology or both.

Exactly. You can never gain muscle on a calorie deficit. I would suggest listening to some of the great advice listed here.

:laugh: :laugh: :laugh: I'm laughing bc I was sure that a woman gave this advice. It could have been the exact conversation I had with my General Physician. She suggested to weightlift and cut my calories to 1500. My current weight is 184, and she actually said to me "you could gain a couple pounds of lean mass and lose maybe 10 more pounds of fat and 175 would probably be perfect for you."

However, in order for me to put on muscle, and lose weight, I still have to eat about 2400 a day. When I tried to drop my calories, I stop increasing my strength and was exhausted all the time. I'd rather be plump and happy...:drinker:

goldfilm

Go to "My Home->Goals->Change goals button->Custom option

I don't see this in my iPhone app... I also want to set my own % of caarb fat prot

thanks