Do macro's really matter (in women)

Sarauk2sf

In oversimplified terms:

Calories = weight loss
Macros = body composition (protein) energy (carbs) fats (healthy body functions)

Try to get 1g of protein per lb of LBM and 0.35g of fats per lb of total body weight. (these are minimums). The rest of your calories can fall where you want based on preference.

How are you testing your BF%? And why are you looking to go that low on BF%?

DrMAvDPhD

She might not know the slang but I bet she's been eating a lot of protein. And yes, they matter. Not enough protein and you won't be able to build muscle, and not enough fat can mess with a woman's hormones big time.

BusyRaeNOTBusty

Yes they do.

lambertj

In oversimplified terms:

Calories = weight loss
Macros = body composition (protein) energy (carbs) fats (healthy body functions)

Try to get 1g of protein per lb of LBM and 0.35g of fats per lb of total body weight.

How are you testing your BF%? And why are you looking to go that low on BF%?

This is interesting. I understand the 1g of protein per lb of body weight but I never heard of the 0.35 g of fat per total body weight. I eat almost double that in fat per day.

Sarauk2sf

In oversimplified terms:

Calories = weight loss
Macros = body composition (protein) energy (carbs) fats (healthy body functions)

Try to get 1g of protein per lb of LBM and 0.35g of fats per lb of total body weight.

How are you testing your BF%? And why are you looking to go that low on BF%?

This is interesting. I understand the 1g of protein per lb of body weight but I never heard of the 0.35 g of fat per total body weight. I eat almost double that in fat per day.

Sorry - I should have been clearer - these are minimums. Going over is fine.

Edit: I edited my original post to be clearer. ;-)

lambertj

I had my body fat tested at my gym, they used calipers. I want to go a bit lower because I still have that all around the belly jiggle and I can't stand it. I thought if i could go from 19% to perhaps even 15 or 16 percent I could finally get rid of it. Seems to be the last to go.

psuLemon

I had my body fat tested at my gym, they used calipers. I want to go a bit lower because I still have that all around the belly jiggle and I can't stand it. I thought if i could go from 19% to perhaps even 15 or 16 percent I could finally get rid of it. Seems to be the last to go.

Whats your height, age and your workout routine?

lambertj

I had my body fat tested at my gym, they used calipers. I want to go a bit lower because I still have that all around the belly jiggle and I can't stand it. I thought if i could go from 19% to perhaps even 15 or 16 percent I could finally get rid of it. Seems to be the last to go.

Whats your height, age and your workout routine?

47 years young
5' 4"

I jog 5 miles x 3 times a week, weight train 3 times a week (for one hour each session).

3dogsrunning

I didn't want to bother her too much during her workout because she had a show coming up but she did say she eats healthy. But without calorie counting I'm not sure how she would know even what she is hitting in regards to macros (she did say she eats healthy). I don't eat junk, except for a "cheat window" once a week but am getting so frustrated as to what I am supposed to do. For instance, yesterday I wanted an apple. It would have fit into my calories but the carbs would have thrown off my macros. I do agree that I don't want to eat junk but if it's all healthy foods does it matter if I go high on fats and low on carbs? Or lower on protein one day and higher on carbs. It's getting to be too much and leaning towards an obsession, something I want to avoid.

When I was training for a show, I had a coach. She gave me a workout program and wrote down specifically what I was to eat each and every day. She never once told me about macros but when we sat down to go over our stuff, I noticed her working it out. Being the geek that I am, I logged everything into MFP. She clearly did break down a calorie goal and macros, but just made it simple for me. Had I not previously been aware of it, I likely wouldn't have had a clue either. Lots of competitors hire someone, so it is possible she is doing that as well.
Or she could be following a generic diet that has her hitting the proper macros without her realizing.

Now, I pretty much focus on getting enough protein. The rest usually balance pretty well when I do that anyway. In your case, i would have eaten the apple, it wouldn't have thrown it off too much.

ETA - definitely agree that physique does not always indicate knowledge.

psuLemon

I had my body fat tested at my gym, they used calipers. I want to go a bit lower because I still have that all around the belly jiggle and I can't stand it. I thought if i could go from 19% to perhaps even 15 or 16 percent I could finally get rid of it. Seems to be the last to go.

Whats your height, age and your workout routine?

47 years young
5' 4"

I jog 5 miles x 3 times a week, weight train 3 times a week (for one hour each session).

Based on your stats, I would have you eating 1700-1800 calories to cut fat. Now it will just take a lot of time to cut the last few lbs of fat. I am in the same boat (started at 12% and hoping to get to 8%). It's a very slow and tedious process.

shred_me_up

http://iifym.com/iifym-calculator/