How to define the right macros and calorie intake.
ricardobf
Posts: 48 Member
Hi,
I have been researching, and also searching if similar threads with the information I need, but I haven't seen what I would like to know.
Right now my goal is to gain muscle and lose fat. I understand it cant be done at the same time and if you lose fat you lose some muscle, but at least we can avoid losing to much muscle.
My question is simple I have tried different sites to get the most accurate calorie intake and macro but I get different answers
I have seen I should eat from 3000 to 1600 only. I been seeing few results when I was at 2000. Can someone help me just to clarify how I can determine the right calories, carbs, fat and protein for me.
When I say I have been seeing few results is because my scale said I was 166 now its between 163-165 depending at what hour I weight my self.
My diary and goals are public so you can check that out.
My weight is around 163-165 lbs.
My height is 5'6
My training is heavy lifting 5-6 days
My cardio is normal pace about my 65% of my 100% for effort 2-3 days ( i keep my HR in the range of fat burn) for 45-60 min.
I have been researching, and also searching if similar threads with the information I need, but I haven't seen what I would like to know.
Right now my goal is to gain muscle and lose fat. I understand it cant be done at the same time and if you lose fat you lose some muscle, but at least we can avoid losing to much muscle.
My question is simple I have tried different sites to get the most accurate calorie intake and macro but I get different answers
I have seen I should eat from 3000 to 1600 only. I been seeing few results when I was at 2000. Can someone help me just to clarify how I can determine the right calories, carbs, fat and protein for me.
When I say I have been seeing few results is because my scale said I was 166 now its between 163-165 depending at what hour I weight my self.
My diary and goals are public so you can check that out.
My weight is around 163-165 lbs.
My height is 5'6
My training is heavy lifting 5-6 days
My cardio is normal pace about my 65% of my 100% for effort 2-3 days ( i keep my HR in the range of fat burn) for 45-60 min.
0
Replies
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I have seen it but I am still new to this I have read it lots of times but still dont understand it
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bump ^^ 0
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http://www.myfitnesspal.com/topics/show/974504-stuck-frustrated-unsure-start-here
Shameless plug of my own thread!0 -
http://www.myfitnesspal.com/topics/show/974504-stuck-frustrated-unsure-start-here
Shameless plug of my own thread!
Reading it right now.
If anyone else can give me detail examples or what I asked in a comment its also good..!0 -
gaining muscle WHILE LOSING FAT is extremely difficult and will likely result in you spinning your wheels. eat at a slight surplus and continue lifting heavy so that you're able to build muscle. After you've gained a bit of mass and before you've put on too much body fat you should then go to a slight deficit to "cut" the extra fat. Rinse. Repeat until you're at your desired body composition.
What are you currently eating and what are your current results in terms of weight gained/lost each week?0 -
How much do you weigh? What's your body fat %?
I have seen it but I am still new to this I have read it lots of times but still dont understand it0 -
How much do you weigh? What's your body fat %?
I have seen it but I am still new to this I have read it lots of times but still dont understand it
Its in the first post I did... but my weight right now is 161lbs body fat i dont know0 -
Eat at least 55g fat and 130g protein. The rest of your calories can be made up of carbs or more fats and protein.
How much do you weigh? What's your body fat %?
I have seen it but I am still new to this I have read it lots of times but still dont understand it
Its in the first post I did... but my weight right now is 161lbs body fat i dont know
What's your calorie goal?0 -
Eat at least 55g fat and 130g protein. The rest of your calories can be made up of carbs or more fats and protein.
How much do you weigh? What's your body fat %?
I have seen it but I am still new to this I have read it lots of times but still dont understand it
Its in the first post I did... but my weight right now is 161lbs body fat i dont know
What's your calorie goal?
19650
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