Food for getting lean?
hannahcall2
Posts: 175 Member
So I've been changing my macros trying to find a guideline that will help me get lean. I'm 5'5, down to 21% body fat, 135 pounds, and my macros are set at 45,35,20 (carbs, protein, fat). It's been reasonable but I'm getting bulky (which I don't mind a bit!). I would just like to get leaner first. What should I set my macros to in order to get lean?
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Replies
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What do you mean by you are getting bulky?
Females can't get bulky without suppliments. Losing fat (which I'm guessing is what you mean by getting lean) comes from reducing calories.0 -
I'm putting on lots of muscle and my stomach is still a little round for my liking, but its as hard as a rock! No six pack, not flat, just rock. I'm trying to find ways to lose the little extra fat left on my belly to give it more definition.0
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Do you mean you have been developing muscle over a period of months, or you have suddenly increased in size? If the latter you might be eating too much salt, or your muscles are holding more glycogen (carbohydrate fuel) and thus water. Generally women don't easily bulk up, we only have a tiny fraction of the testosterone men do. You are better holding onto any muscle you do have, that dictates your metabolic rate so how easily you lose fat. Try eating more fruit and vegetables in the full rainbow of colours, more oily fish, more reduced fat dairy - all supply nutrients that keep you healthy and can aid fat loss.0
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I'm putting on lots of muscle and my stomach is still a little round for my liking, but its as hard as a rock! No six pack, not flat, just rock. I'm trying to find ways to lose the little extra fat left on my belly to give it more definition.
What method are you using to assess that you are putting on lots of muscle? Is your weight increasing?0 -
Getting lean is a function of fat loss and lean mass preservation. This basically means a moderate calorie deficit, sufficient protein, and strength training.0
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Over the past few months I've lost significant inches around my stomach, then about a month ago it stopped. I went from flabby to firm and my body fat percentage has continued to decrease while my weight has stayed the same or slightly increased. I eat between 1200-1500 calories a day and rarely eat back my workouts.0
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Maybe cut the carbs and replace with protein? I went low carb ( which you should only do if that's something you can stick with, of course), and my tummy is flat.
But I also do Pilates, strength training and loads of cardio.
I believe that once you find something that works for you, stick with it! You can do it!0 -
Food for getting lean? All the foods, just less of it.
1200-1500 doesn't sound like enough to gain muscle. I ate 3000 calorie a day to do so and only gained 4-5 lbs in 4 months.0 -
My foods for getting lean are:
Poptarts
Ben and Jerry's Chunky Monkey Ice Cream
Chocolate Milk
Lots of Steak
Lots of Eggs
Lots of Pasta and Oats
NO Veggies. Well maybe a little.
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My foods for getting lean are:
Poptarts
Ben and Jerry's Chunky Monkey Ice Cream
Chocolate Milk
Lots of Steak
Lots of Eggs
Lots of Pasta and Oats
NO Veggies. Well maybe a little.
Don't we wish! :-)0 -
Bump0
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If you mean that you'd like to, for lack of a better word, "cut" so you can show off your new muscle definition, then Taso is right. Slight calorie deficit, continued strength training, keep protein up, and maybe cardio on non-lifting days for a little added fat loss.
You've "bulked" on 1200-1500 calories a day? I'm 122 pounds soaking wet, and I have to eat between 1700 and 2000 on strength days just to maintain what little mass I'm trying to hold on to. i guess we're all different in that regard, though.0 -
Reported..............................:laugh:My foods for getting lean are:
Poptarts
Ben and Jerry's Chunky Monkey Ice Cream
Chocolate Milk
Lots of Steak
Lots of Eggs
Lots of Pasta and Oats
NO Veggies. Well maybe a little.
This is part of my "cutting" phase too.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
Over the past few months I've lost significant inches around my stomach, then about a month ago it stopped. I went from flabby to firm and my body fat percentage has continued to decrease while my weight has stayed the same or slightly increased. I eat between 1200-1500 calories a day and rarely eat back my workouts.
So, you are losing fat? That is the goal, right?
If you don't want to put on muscle, stop working out. Your macros are fine. You're losing fat. That is the goal O.o0 -
That's the standard MFP diet.My foods for getting lean are:
Poptarts
Ben and Jerry's Chunky Monkey Ice Cream
Chocolate Milk
Lots of Steak
Lots of Eggs
Lots of Pasta and Oats
NO Veggies. Well maybe a little.0 -
Second this, IIFYM BABYMy foods for getting lean are:
Poptarts
Ben and Jerry's Chunky Monkey Ice Cream
Chocolate Milk
Lots of Steak
Lots of Eggs
Lots of Pasta and Oats
NO Veggies. Well maybe a little.0 -
So I've been changing my macros trying to find a guideline that will help me get lean. I'm 5'5, down to 21% body fat, 135 pounds, and my macros are set at 45,35,20 (carbs, protein, fat). It's been reasonable but I'm getting bulky (which I don't mind a bit!). I would just like to get leaner first. What should I set my macros to in order to get lean?
Falling short of a medical explanation, you're probably consuming too much fiber. Try reducing that and observe any immediate reactions. Having said that, you should make an appointment with your GI specialist, just to err on the side of caution, if it is really bothering you.0 -
Over the past few months I've lost significant inches around my stomach, then about a month ago it stopped. I went from flabby to firm and my body fat percentage has continued to decrease while my weight has stayed the same or slightly increased. I eat between 1200-1500 calories a day and rarely eat back my workouts.
So, you are losing fat? That is the goal, right?
If you don't want to put on muscle, stop working out. Your macros are fine. You're losing fat. That is the goal O.o
Do you know what the goal of resistance training during a calorie deficit is?0 -
I looked at your diary. Looks pretty good. A bit high on sodium. It seems you're on the right track since you've lost inches. It looks like your goal is to get cut? I would do some googling on body building and recomposition for Ideas of diet and lifting. Off the top of my head - chicken, turkey, lean meats, fish, cottage cheese, greek yogurt, skim milk, eggs, whey protein powder, don't skip the fruits and veggies!0
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I would just like to get leaner first. What should I set my macros to in order to get lean?
Even if you have the perfect balance of macros, it won't get you "leaner" unless your are in a caloric deficit. Start with 40/30/30, eat less than you burn, continue to workout, and reassess the situation in a month or so.0 -
Over the past few months I've lost significant inches around my stomach, then about a month ago it stopped. I went from flabby to firm and my body fat percentage has continued to decrease while my weight has stayed the same or slightly increased. I eat between 1200-1500 calories a day and rarely eat back my workouts.
So, you are losing fat? That is the goal, right?
If you don't want to put on muscle, stop working out. Your macros are fine. You're losing fat. That is the goal O.o
Do you know what the goal of resistance training during a calorie deficit is?
I don't have a gym membership so the only resistance training I get in is a couple workout DVD's a week. I use weights that are sizable for me to tone and aren't heavy as you would use to build muscle. I do cardio about 6 days a week. The reason I posted was to see if I needed to change my diet or if I need to adjust my workouts. But you are right. I am losing fat and that IS the goal. So maybe it'll even out the more body fat I lose.0 -
bump0
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Lean = lower BF. To lower BF you need to eat at a calorie deficit. To maintain muscle while doing so you need to get enough protein and do strength training with progressive loading.
ETA: there is no specific food for getting lean.0 -
I looked at your diary. Looks pretty good. A bit high on sodium. It seems you're on the right track since you've lost inches. It looks like your goal is to get cut? I would do some googling on body building and recomposition for Ideas of diet and lifting. Off the top of my head - chicken, turkey, lean meats, fish, cottage cheese, greek yogurt, skim milk, eggs, whey protein powder, don't skip the fruits and veggies!
I am a sucker for my mom's chili! I eat serving sizes, but it is still super good (and a little high in sodium). We actually used raw beans instead of canedn this time so there is less sodium, but you're right there is a ton in it.0 -
cut the sugars- see if their is a difference (synthetic-added sugar-high sugar-white/brown sugar)0
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I'm putting on lots of muscle and my stomach is still a little round for my liking, but its as hard as a rock! No six pack, not flat, just rock. I'm trying to find ways to lose the little extra fat left on my belly to give it more definition.
With you not lifting heavy and eating no more than 1500 (and not eating exercise cals back) I doubt you are putting on lots of muscle ... you probably haven't put on any.
WHat you are experiencing is most likely due to either high sodium or something you are eating not agreeing with you.0 -
I looked at your diary. Looks pretty good. A bit high on sodium. It seems you're on the right track since you've lost inches. It looks like your goal is to get cut? I would do some googling on body building and recomposition for Ideas of diet and lifting. Off the top of my head - chicken, turkey, lean meats, fish, cottage cheese, greek yogurt, skim milk, eggs, whey protein powder, don't skip the fruits and veggies!
I am a sucker for my mom's chili! I eat serving sizes, but it is still super good (and a little high in sodium). We actually used raw beans instead of canedn this time so there is less sodium, but you're right there is a ton in it.
Sodium intake DOES NOT affect fat loss. It might temporarily affect water weight on the scale, but thats it.0
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