IIFYM Macros For Cutting?

tannatannabobanna
tannatannabobanna Posts: 320 Member
in Food and Nutrition
Hey guys , I have been cutting for almost 3 months and have been sticking with the 40/40/20, or 45/35/25 split, and progress has been great. From 199 to 185(1.6lbs per week). Cardio is always 90 minutes of soccer per week, and 30 minutes of active cardio on rest days total of 2 hours of fairly intense cardio per week.
I have tried increasing cardio but that has made me look somewhat flat and i/m not seeing much overall body fat loss either.
Should I try adjusting my macros? If so what numbers, or ratio should I look for. Would love to break this plateau.


Much thanks,
-Tanner

Replies

  • __freckles__
    __freckles__ Posts: 1,238 Member
    I'm not understanding. You say you've been losing 1.6 lbs per week but you're trying to break a plateau?

    Also, do you lift any weights?
  • Wuffles70
    Wuffles70 Posts: 21 Member
    I was always under the impression that you should be eating at least 1g of protein for every lb you weigh and doing weights to help retain muscle mass... Hopefully someone better informed than I can help you out!
  • tannatannabobanna
    tannatannabobanna Posts: 320 Member
    No weight loss within 14 days. And yes I lift (eye roll), 4/1 split.
  • inertiastrength
    inertiastrength Posts: 2,343 Member
    IIFYM or not, if you're not losing you're no longer in a deficit and macro figures won't help you here. That being said, 2 weeks isn't a whole lot of time. I personally love IIFYM because I'm trying to maintain my lmb after having cut 75lbs already so for me it was a recomp thing. Give it some time and either eat less or move more if you don't see an improvement :)
  • __freckles__
    __freckles__ Posts: 1,238 Member
    No weight loss within 14 days. And yes I lift (eye roll), 4/1 split.

    14 days is nothing brah. Give it a couple more weeks and if you're still not losing then you need to decrease cals a smidge.

    As far as macros go: protein should be set at 0.8 - 1 grams per pound of body weight. Fats anywhere from 0.35 - 0.45 grams per pound of body weight. Both are minimum goals so if you go over it's no prob. Don't worry about carbs. Just eat them, but don't worry about hitting a specific number.
  • tannatannabobanna
    tannatannabobanna Posts: 320 Member
    I'm being greedy and wanting things to move quicker, I might drop calories again to possibly force change. The macro adjustments have worked for me in past when i've plateau'd before...
  • JoRocka
    JoRocka Posts: 17,525 Member
    I tend to wait minimum 3 weeks- but I'm lazy- so it's often 4 before I make an adjustment.

    I ran all of June with practically no loss (I didn't care because of training timing)-training event came and went- and I finally re-adjusted and I'm moving again- it's okay to plateau out and maintain- I bet you just you may have just lost down to maintenance. Happens same with up as it does down in terms of eating and losing or gaining.

    Let it ride for another week or two- and then drop your calories by 100 or so.

    I dropped from 1600-1500- and changed how I logged (my over estimating was keeping me at maintenance)- so it was more accurate- added a little more cardio- so it wound up being a 3-400 calorie cut off my maintenance- started dropping again.
  • tannatannabobanna
    tannatannabobanna Posts: 320 Member
    Yeah I just might have to gain some patience. I'm already 450 below my patience, might drop it another 150 through the month of August and see if that helps. Appreciate all the input cant wait to start eating, and putting on some size again.....

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