Do you Count Calories or Macros?

jlafowler wrote: »

Yep. Like I said I am trying to gain muscle mass, not maintain.

Then you have to eat at a caloric surplus. You can't build muscle and lose fat at the same time. Unless you are a complete newbie or obese, it does not happen.

I'm successful when I count calories strictly but keep an eye on my macros -- specifically, when I maintain a clear deficit (detailed logging, using a food scale) and make sure I'm getting more protein and fat than carbs. The calories are the biggest factor, for me, but keeping my macros loosely in check helps me feel satiated and energetic so that I'm less tempted to exceed my caloric goals.

I recently tried a few months of simply watching my macros ("eating healthy, sensible portions" like women's magazines say is super easy) and promptly regained half the weight I'd lost. I definitely affirmed for myself that the priority is calories first, macros second. Or more accurately, calories for loss, macros for health.

Definitely both! If you aren't at a caloric deficit, you won't see fat loss. If you are obese and you begin exercising, you may see some initial fat loss as your body re-compositions itself to deal with the external stress factor, but otherwise it won't happen. If you just have the caloric deficit without counting macros, you risk losing out on keeping lean body mass during a deficit.

When i was losing weight, calories. Now i'm maintaining and looking to get into lifting, it'll be more macros.

I would just like to point out that even at the low end for all 3 macros you stated are still above the 1250 low end caloric intake. Even if you hit the lowest on all 3 you would be at 1334 cals so I would guess you actually eat 1350+ unless you are under some macros same days you are at the low end on others?

If you establish a macros threshold and stick to it, that is essentially a caloric threshold as well. You have a range for each macro, which then gives you a range for your calories per day. You are doing a great job, keep it up!

I only count my calories and carbs and take notice of a few macros that will affect the way my insulin is used. I am a type 1 diabetic, and the distribution of macros helps me to determine whether I need to take my insulin 15-20 minutes early, take my insulin right before eating, or program my insulin pump to give me my meal's insulin over 2 hours.

I tend to pay very close attention to fiber, as it does not play a role in calculating my insulin dosages (I have to subtract fiber and sugar alcohols from my total carbs for the meal).

In regards to fat and protein, I really take notice of them in the events that my meals are low-carb but high-protein (would require me to take insulin for some of the protein), or high-carb but also high-fat (would require me to give my meal's insulin over a few hours). This is typically only for "problem foods" for my post-meal blood sugars, like plain greek yogurt and pizza.

ndj1979 wrote: »

I track both ….

secondly, you can't gain muscle and lose fat at the same time, as they are opposite processes….

You can if you are a new to lifting (newbie gains) and or you have a significant amount of fat to lose... Outside of those two specific circumstances, you are right... not likely to gain muscle in a deficit.

Oops... sorry, I see you addressed this later in your post. Pays to read the whole thing...

MsHarryWinston wrote: »

parkscs wrote: »

MsHarryWinston wrote: »

jlafowler wrote: »

I count my macros. As long as my macros are in check Im not too worried about the calories. I am trying to gain muscle and lose fat so I eat a very high amount of protein compared to most.
P: 122g-170g
F: 34g-44g
C: 135g-160g
Typically my calories are between 1250-1700. This seems to work for me. Lost 10.3% body fat in 10 weeks (34.3%->24%)

I am also with you on the super high protien for muscle building/fat blastingn. On 1400 calories my protein comes in at 141g. So pretty much right in line with your range as well. *hi5*

There's a threshold at which you're getting adequate protein (roughly 0.85g-1.0/lb of lean mass if you're lifting) but beyond that additional protein just contributes to satiety and, well, gassiness. 170g of protein is very high for a healthy lady like the OP, to the point of being absurd. Odds are it won't hurt, unless there's a pre-existing liver/kidney problem, but it's way beyond the amount needed for optimal muscle gains. Even 141g for a woman is pretty high, as I doubt you have 140 pounds of lean mass unless you're well over 6' tall. I wouldn't feel compelled to eat that much chicken or drink that many protein shakes, unless you find it helps with hitting your calorie target.

I have always needed really high amounts of protein and it's best when it comes from red meat. Like I said it's not just about weight. It's just something I need to function properly. I learned that years ago when looking into some other health stuff with doctors. I've always known that my protein intake needs are really high compared to most people, it's just what my body needs. But yes, with weight lifting it does help me retain muscles as well so that's cool.
But yeah, I'm at 1410 calories and 40% protein which ends up at 141g with all my stats added in. *shrug* Though you'd be supprised just how easily and quickly you can hit that target. Like today, a couple of hamburgers, a bunch of shrimp, a scoop of protein and done.

Are you sure it wasn't iron you needed?

I do both. Calories are the more important, but I need to track my carbs to make sure I don't go over what my doctor recommended (I am T2D). I also track my protein to make sure I get a set minimum. I let the fat slide in wherever it fits.

I problem I find is that myfitnesspal round numbers up to the nearest next number. This surely means that the macros aren't accurate. I keep my calories in check and then look at macros. As long as Im within 5g of each macro I won't lose any sleep!