Am i doing my macros wrong?

kyto7288
kyto7288 Posts: 13
in Food and Nutrition
So my macros put me around 2300 calories to lose 2 pounds per week. I cut down below that which is probably wrong but I reall just need some advice. I set my daily meal plan to 1750, I do 25 min / 250 cal of cardio along with 60 min of weight training that I don't factor in. This puts me up to 2000 calories but should that still count for 1750 or is that actually 2000? I am affraid to hit my macros at 2300 for fear that I will just gain fat and have only had success on extremely low cal diets in the past which I have recently discocvered are not very good for you. Do I just need to break my fear of eatting too much and hit the 2300 daily to increase my metabolism?

My current stats are 212lbs, 5'10'' (70 inches) Not sure exact body fat. I can see 2 abs -_- and am fairly built from lifting for 4-5 years, but have never had by the books nutrition so I think I have held myself back quite a bit.


Net Calories Consumed* / Day
1,750 cal/day

Carbs / Day
131.0 g

Fat / Day
49.0 g

Protein / Day
197.0 g

Replies

  • nimii_natural1424
    nimii_natural1424 Posts: 22
    If you are strenth training the first thing that happens is you gain weight so as you strength train the fat is replaced with muscels which are a lot denser then fat. The thing is these muscles need a lot of energy to funtion and if you are eating less then your body needs to preform daily tasks and help repair the muscles after a workout! where do the muscles go to get energy? To the fat and what happens to the fat? It breaks down into sugar molecules and release a bodly produce poison called ketons. So in the end eat about 2000-2300 calories you can go less and into the 1900. Your body is doing a lot of work and needs all the energy it can get. So dont deprive it of all the good stuff. FYI the more excersie you do the higher your calorie intake should be. I'm just telling you this because if you ever want to do more intense workouts just up your calorie intake to make sure you are getting the proper nutrition you need.
  • kyto7288
    kyto7288 Posts: 13
    Yea that sounds about right. I am trying to be strict with my macros now and have used some calclators to figure the numbers. I used to work out religously for 4-5 years but took about a year off and think that my muscles are sort of growing back into their old state faster than they normally would. I am hoping this is why my weight is either steady or going up currently. I think I need to keep an eye on the mirror and not on the scale.
  • astronomicals
    astronomicals Posts: 1,537 Member
    Im 171 and 5'10 and I eat more than that while cutting. Plus I eat back all my exercise calories. That deficit is ridiculous. Not to mention I'm 4 years your senior so my metabolism is probably a tad bit slower. Currently closing in on 10% from 12%. Im not trying to make this about me, I;m just illustrating that your numbers are obviously way too low.

    ETA:

    No, im not naturally skinny. I busted my *kitten* from nearly 200 pounds and over 20%. I've been overweight fro years. I dont have some gifted fast metabolism.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    If you are strenth training the first thing that happens is you gain weight so as you strength train the fat is replaced with muscels which are a lot denser then fat. The thing is these muscles need a lot of energy to funtion and if you are eating less then your body needs to preform daily tasks and help repair the muscles after a workout! where do the muscles go to get energy? To the fat and what happens to the fat? It breaks down into sugar molecules and release a bodly produce poison called ketons. So in the end eat about 2000-2300 calories you can go less and into the 1900. Your body is doing a lot of work and needs all the energy it can get. So dont deprive it of all the good stuff. FYI the more excersie you do the higher your calorie intake should be. I'm just telling you this because if you ever want to do more intense workouts just up your calorie intake to make sure you are getting the proper nutrition you need.

    To the bolded part..no.

    And yes you are eating too little...you eat just a bit more than me...and I am a 41 YO woman.

    and not really sure about your macros...esp protien that seems high for 0.8g of protien for every pound of LBM...I wouldn't want to try and get 197g of protien in on 1750calories...
  • BigTireFlipper
    BigTireFlipper Posts: 116 Member
    A couple of things. One thing is that you probably need to get your current BF figured out seeing as you already have some ab work showing. A couple of years back I had a DEXA scan done and from what the nutritionist told me at the time (I'm 5 '10 too) that weight of 212 lbs would have put me at around 17% BF and at a very happy place to be. You might not be needing to cut body fat but rather work tone and strength. I think this is probably the most important question to get answered.

    And yes, you probably are eating too little for what you are trying to achieve. If you already are within ideal body fat range you'll need to eat enough to protect lean mass while burning fat mass as they say. Good luck!
  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
    Sounds too aggressive to me.

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