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Hi Sara and Sidesteel...Please help with macro setting?
Shen191
Posts: 86 Member
Hi guys
Any help with setting macros would be a great help.
Cheers
Shen
I took an average of each day during the past week...
1) What's your current intake of calories, on average? This is TOTAL CALORIES EATEN so this would include anything you eat for exercise calories. In other words, how much are you eating? 2000
2) What's your current average intake of protein, carbs, and fats, in grams? PROTEIN 206, CARBS 160, FAT 70
3) Do you use a food scale and measure everything? YES
4) Do you track all of your intake, daily? (Everything?) YES
5) Do you take cheat days or days off? NO
6) How much weight have you lost so far? LONG STORY...APPROX 12YRS BACK - OVER 20KGS. THEN KEPT IT OFF, HAD BUB ONE YEAR AGO AND STACKED ON ABOUT 25KGS DURING PREGNANCY. HAVE SINCE LOST THAT AND MORE...SO AM AT THE LIGHTEST I'VE EVER BEEN NOW. SO I GUESS IF YOU COUNT FROM THE BEGINNING (NOTHING TO DO WITH PREGNANCY WEIGHT) IT'S ABOUT 26KGS (ABOUT 57LBS)
7) What is your activity like, both exercise and non-exercise? (big difference between a construction worker and a desk job) and did you change that activity withing the last couple of months. If so, what changed. NEVER STOP MOVING...WITH A CRAZY ONE YEAR OLD, CHASING HIM AND CLEANING UP AFTER HIM CONSTANTLY, ALWAYS DOING CHORES, OFTEN REALISE I HAVEN'T SAT DOWN ONCE BY THE TIME I'M HITTING BED AT NIGHT. I USED TO HAVE A DESK JOB FOR 50+ HRS PER WEEK PRE BUB.
8) How long have you eaten at your previous amount and what happened in that time frame? IN THE PAST SIX MONTHS OR SO I HAVE CUT OUT A LOT OF CARBS AND INCREASED PROTEIN. I USED TO EAT TYPICAL 'WEIGHT WATCHERS' STYLE, OF LOW FAT/HIGH CARBS.
9) What's your height, current weight and if you know it, bodyfat%? 172CM (APPROX 5FT 8), WEIGHT APPROX 60KGS, YOU GUYS JUST ESTIMATED MY BF% TO BE APPROX 17-20%.
10) If you're stalled, for how long and is it a complete stall (zero change in weight)? FIND IT REALLY HARD TO NOT GAIN WEIGHT, STRUGGLE WITH HUGE APPETITE.
HAVE BEEN PLAYING AROUND A BIT THIS WEEK AFTER SARA EXPLAINED LEANGAINS TO ME...SO HAVE BEEN READING UP A LITTLE TO LEARN ABOUT THAT AND TRIALLING NOT EATING BREAKY SO EARLY AND JUST HAVING A COFFEE AND WAITING A BIT LONGER...I THINK IT REALLY HELPS IN NOT FEELING STARVING HUNGRY ALL MORNING AFTER EATING.
Any help with setting macros would be a great help.
Cheers
Shen
I took an average of each day during the past week...
1) What's your current intake of calories, on average? This is TOTAL CALORIES EATEN so this would include anything you eat for exercise calories. In other words, how much are you eating? 2000
2) What's your current average intake of protein, carbs, and fats, in grams? PROTEIN 206, CARBS 160, FAT 70
3) Do you use a food scale and measure everything? YES
4) Do you track all of your intake, daily? (Everything?) YES
5) Do you take cheat days or days off? NO
6) How much weight have you lost so far? LONG STORY...APPROX 12YRS BACK - OVER 20KGS. THEN KEPT IT OFF, HAD BUB ONE YEAR AGO AND STACKED ON ABOUT 25KGS DURING PREGNANCY. HAVE SINCE LOST THAT AND MORE...SO AM AT THE LIGHTEST I'VE EVER BEEN NOW. SO I GUESS IF YOU COUNT FROM THE BEGINNING (NOTHING TO DO WITH PREGNANCY WEIGHT) IT'S ABOUT 26KGS (ABOUT 57LBS)
7) What is your activity like, both exercise and non-exercise? (big difference between a construction worker and a desk job) and did you change that activity withing the last couple of months. If so, what changed. NEVER STOP MOVING...WITH A CRAZY ONE YEAR OLD, CHASING HIM AND CLEANING UP AFTER HIM CONSTANTLY, ALWAYS DOING CHORES, OFTEN REALISE I HAVEN'T SAT DOWN ONCE BY THE TIME I'M HITTING BED AT NIGHT. I USED TO HAVE A DESK JOB FOR 50+ HRS PER WEEK PRE BUB.
8) How long have you eaten at your previous amount and what happened in that time frame? IN THE PAST SIX MONTHS OR SO I HAVE CUT OUT A LOT OF CARBS AND INCREASED PROTEIN. I USED TO EAT TYPICAL 'WEIGHT WATCHERS' STYLE, OF LOW FAT/HIGH CARBS.
9) What's your height, current weight and if you know it, bodyfat%? 172CM (APPROX 5FT 8), WEIGHT APPROX 60KGS, YOU GUYS JUST ESTIMATED MY BF% TO BE APPROX 17-20%.
10) If you're stalled, for how long and is it a complete stall (zero change in weight)? FIND IT REALLY HARD TO NOT GAIN WEIGHT, STRUGGLE WITH HUGE APPETITE.
HAVE BEEN PLAYING AROUND A BIT THIS WEEK AFTER SARA EXPLAINED LEANGAINS TO ME...SO HAVE BEEN READING UP A LITTLE TO LEARN ABOUT THAT AND TRIALLING NOT EATING BREAKY SO EARLY AND JUST HAVING A COFFEE AND WAITING A BIT LONGER...I THINK IT REALLY HELPS IN NOT FEELING STARVING HUNGRY ALL MORNING AFTER EATING.
0
Replies
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Couple of clarifying questions:
How long have you been at the 2,000? How much weight have you lost in that time? What is your workout routine like?0 -
Hi Sara
Approx past 2mths my average of total calories would be approx at the 2000. Before that, maybe an average of a little higher, and pre about November...I'm not sure.
Workouts...a usual week consists of approx 4x weights sessions, currently broken into
1) legs
2) chest & shoulders
3) back
4) abs and core
then in addition approx 1x RPM (spin) sess and 1x 45min power walk pushing pram. One rest day per week.
thank you0 -
Sorry - a couple more clarifying questions:
- I know you want to lean out more, do you want to gain muscle or just really drop body fat? (You cannot do both at the same time but I was wondering how important size gains are to you in the long run) How about strength goals re lifting?
- I believe, from what you have said, that you are pretty much maintaining you weight for the last couple of months. Is that correct?0 -
Hi Sara
Yep, been maintaining weight for past few months...just fluctuating 1kg up and down.
I really just want to get a lot leaner from waist down. Upper body going well...enjoying the weights giving me the definition I'm after. But trouble zone really the legs, hips, butt. Find the lower body clings onto the weight so easier from diet.
I ultimately would like to stay around 60kg (so not bulk) but strip more fat from thighs, calves, behind the hips and tummy. (For anyone else reading this thread if you are in similar situation...Sara has already seen clearer photos of me in a PM from doing BF% readings...I realise the photos on my profile wouldn't show much
Re lifting strength goals...I guess I enjoy getting stronger and seeing results in the upper body, but tend to just want to slim down the lower body!0 -
Thanks for the additional information.
To get your BF% down, you will need to cut calories, however, before we go that route I would really like to see how the more IF type of meal timing helps with your appetite for the next week or two.
Regarding your lifting routine, imo, it would be more beneficial to hit your muscle groups more than once a week. I would suggest that you look into this program:
http://forum.bodybuilding.com/showthread.php?t=4195843&page=1
I actually like it for your goals as it is at the hypertrophy range lifting.
You should do this 3 x a week and possibly throw in some HIIT, or at least higher intensity conditioning work, after lifting (keep it short - about 20 minutes). Keep the exercises on your non-lifting days at a lower intensity to allow your muscles some rest, and take at least one day as a full rest day.
After a week or so, could you get back to us re appetite so we can work on your intake level,0
This discussion has been closed.