Unsure about set Macros

Have you been getting enough calories? As mentioned above, check measurements instead of relying on the numbers on the scale. Your body may still be changing even if the numbers aren't. I, personally, know my body doesn't process carbs very well so I go in and set my macros at Carbs- 30%, Fat- 30%, Protein- 40%. Lower carbs and higher protein is how my body best functions. It's going to vary person to person, though.

I sputtered a bit out of the gate and then started to drop weight. It seems like most people I talk to, start strong and then sputter. Don't get frustrated and keep getting that heart rate up while staying under on calories.

You need more protein

Didn't know which post to reply to....

Check this link

http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants?hl=sexypants

There's probably another link to a thread, 'You're probably eating more than you think....'

It's only been 3 weeks. If you're really only taking in what you think / say you are, you'll start losing weight.

Didn't know which post to reply to....

Check this link

http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants?hl=sexypants

There's probably another link to a thread, 'You're probably eating more than you think....'

It's only been 3 weeks. If you're really only taking in what you think / say you are, you'll start losing weight.

Yep, this ^^^

Didn't know which post to reply to....

Check this link

http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants?hl=sexypants

There's probably another link to a thread, 'You're probably eating more than you think....'

It's only been 3 weeks. If you're really only taking in what you think / say you are, you'll start losing weight.

Yep, this ^^^

This, this ^^^ x 2. Macros can help dial things in, like making sure your are getting enough protein to help with muscle preservation and fats to keep hormonal functions in check, but weight loss is purely calories in vs calories out. If you are not losing weight after a few weeks, then you are eating too much. Get a digital scale and weigh everything that you eat, do not use measuring spoons or cups, as this only accounts for volume, not weight. Check out http://www.iifym.com to dial in your macros, but again, from a simple matter of weight loss, you could only eat Twinkie's and as long as you ate below your maintenance calories, you would lose weight...would not be the healthiest of people, but weight loss would still occur. Also, get on a weight lifting program if you have not done so yet. Lifting weights will stimulate the body to build muscle in the beginning for a bit (that ends quickly though depending on how fat or lean you are) and helps preserve muscle mass as you lose weight. There are many documented programs listed on this site, so do your research and as always, check with your Dr. before engaging in any program.

First of all this is misleading for a newbie: guess what, there are exponentially more calories burned when you your body composition has a high protein ratio.

So if you tell someone cals-in/cals-out then the intrinsic thing would be to cut out things that are useful tools in the process. Its just misleading.

OP is clearly one of those people who is confused and believes protein will make her gain weight.

The first step in losing weight is gaining muscle mass.

That whole right up is actually bogus because though it starts with a great sentence, "I generally think that people put emphasis on things that either don't matter at all, or only matter a small amount, while ignoring the things that matter a great dea " --it goes on to talk about things that ALSO don't matter much lol and barely helps with confusion. I think people just like the term sexypants and got overly excited.

What you need to know is, don't cut out protein, don't cut out carbs, don't cut out fat. Just eat the correct doses of all three. I noticed in one of your posts you cut carbs. Don't do that. Just cut donuts, not whole grain organic penne pasta. You need that or you'll be miserable and quit.

Exercise Mon/Wed/Fri (tue/thurs/sat/sun = rest) Squats= 30lbs. Deadlift = 60lbs. Bench Press = 30lbs. Every day you come back you add 5 lbs to those numbers. You will get stronger and you will become more anabolic.

Protein: set to 140 grams (4x140= 560cals)
(Complex) Carbs: set to ~240 grams (4x240 = 960 cals)
Fat: set to ~50 grams (50x9 = 450 cals)

So you need those sources to turn your body anabolic. So thats still under 2K calories at a total of 1970cals.

Once you do this for about three weeks, cut some of those carbs to about 200 grams and the fat to about 30 grams and by then you will be burning way more cals when you work out. You will be burning more fat when you sleep even. And then you start to see your body is in a position to really burn and cut.

If you simply just lower calories and not exercise it will take you about a year what would take you a month. Your goal is to become anabolic first. Remember Annie Anabolic - the anabolic monster, you have to feed her first. She is the only one who can help you transform your body and look good naked.

Everything else will not work and is a short term gimmick. The body can lose the first 15lbs but thats it, the next 15lbs is exponentially tougher and the 15lbs after that is impossible without exercise.

First of all, this guy's reply is so full of broscience, its hard to know where to begin.

"First of all this is misleading for a newbie: guess what, there are exponentially more calories burned when you your body composition has a high protein ratio."

-Complete misnomer as while protein does have a slight higher thermic effect on burning calories, it's almost negligible and definitely not exponential *Halton T, Hu F: The effects of high protein diets on thermogenesis, satiety, and weight loss: A critical review. Journal of the American College of Nutrition (2004), Vol 23, pps. 373-385.

"The first step in losing weight is gaining muscle mass."

-Wrong, the first step in losing weight is to address diet. The second step in aiding in that weight loss is exercise depending on the OPs goals. Does she what to get tone, does she want to run, does she want better cardiovascular health, does she want to bodybuild, etc...Weight loss is dictated by diet and aided/assisted by exercise. Sufficient protein and proper weight training will ensure she is not losing muscle mass as long as her caloric deficit is not too large. Fats will keep hormonal function in check, and carbs will be used for energy. The body's fat storage is called upon once those carb stores are exhausted.

"That whole right up is actually bogus because though it starts with a great sentence, "I generally think that people put emphasis on things that either don't matter at all, or only matter a small amount, while ignoring the things that matter a great dea " --it goes on to talk about things that ALSO don't matter much lol and barely helps with confusion. I think people just like the term sexypants and got overly excited."

-Dude, if you knew anything about the person who started that thread and the actual help he and his partner Sara have given to thousands upon thousands of people. You have proven to be the "noobie" in regards to these types of things just with your statement on this alone.

"What you need to know is, don't cut out protein, don't cut out carbs, don't cut out fat. Just eat the correct doses of all three. I noticed in one of your posts you cut carbs. Don't do that. Just cut donuts, not whole grain organic penne pasta. You need that or you'll be miserable and quit. "

- So what your saying is as long as my split of these macros is correct, she'll lose weight? So the actual calories at the end of the day mean nothing or that she is probably not accounting for food she is really eating, mean nothing because she has a macro split of 40% carbs, 30% fat, and 30% protein (for example)? Dang, I guess I could have eaten 10,000 calories a day and as long as I follow my macro split, I'd lose weight :laugh: At the end of the day, it's a matter of simple thermodynamics with the amount of calories burned needs to be more than the amount of calories taken in. The link I provided gives her the calculator to approximate her daily expenditure of calories based on her activity level, then provides a suggested macro split for her preferred dietary adherence, IIFYM by default which will give her ample protein and fat and the remaining to carbs (OP, all of these macros in grams added and multiplied out by their calorie amount (carbs and protein are 4 calories per gram, while fat is 9 calories per gram) will equal your ... wait for it... total calories alloted per day (angels singing) which will be less than your maintenance calories if trying to lose weight and more than maintenance if your trying to bulk. It also provides information about being flexible in your dieting to allow for foods that might not be considered "clean" in people's eyes, but as long as it fits your macros, your fine. OP, if ice cream fits within your calorie adherence and thus the macros it calculated based on that calorie count for the day, then by all means, eat ice cream.

"Exercise Mon/Wed/Fri (tue/thurs/sat/sun = rest) Squats= 30lbs. Deadlift = 60lbs. Bench Press = 30lbs. Every day you come back you add 5 lbs to those numbers. You will get stronger and you will become more anabolic."

- I suggested she research this site for the many tried and proven workout programs developed by properly educated people to fit her goals she chooses and not some bro program thrown together. Also, while she is in a caloric deficit, her body will be in catabolic state and only in an anabolic state if she was eating at a surplus. So all of the other comments you made about turning your body into an anabolic monster crap, is just that, crap. If she strength trains, will she get stronger?...Yes. Will she add some muscle?... Yes, but this will slow down proportionately based on her fat mass or if she used to train before and stopped. It would then be for her to decide if she wants to cut further, bulk, or recomp (which is spinning your wheels in my opinion).