Macro advice!?

MissyMissy18
MissyMissy18 Posts: 315 Member
edited November 10 in Health and Weight Loss
I've never quite been able to figure out how I should set my macros and I'm hoping to get some ideas from you fine folks, based on my goals. Here's what I've got for ya:

28 yo female, 5'4", 156 lbs, 30% bf

I've just started a bootcamp that I go to 3 times a week, 45 min a session. Additionally I do some cardio and yoga 2 days a week.

My goal primarily at the moment is fat loss, while maintaining as much lbm as possible (or adding some??)
I don't need to have a 6 pack, but a flat tummy and some arm/leg/back definition would be just fantastic. I'm tying to focus less on my scale weight, and more on losing inches and bf.

The bootcamp included a meal plan which I've been following so far this week, but I'm not sure if it's right for me. It's paleo-ish, with a recommended 120 grams of protein and 50 NET carbs per day. I started at 1650 calories a day, not eating back exercise calories. My last 2 workouts were hard to get through, so I just bumped my cals up to 1780. *shrug*

I'm feeling a little lost with all of the conflicting information out there, and I realize different things work for different people -- but with that said, does anyone out there have recommendations for macro goals? It would be much appreciated.

Replies

  • girlviernes
    girlviernes Posts: 2,402 Member
    Maybe 110 grams of protein/day. Do you have any reason you would need to be low carb? I would suggest trying fat at about 25-35%, at least 110 grams of protein, and the rest from carbohydrate.
  • savvyfantastic
    savvyfantastic Posts: 112 Member
    If you're trying to maintain muscle mass, and doing bootcamp style training, carbohydrates are sooooo important. I've never been a fan of the net carb concept for this kind of thing- sure, have fibre goals, but net carb is such a misleading concept.

    If you're finding your current profile isn't working for you, bump up your carbs, whether or not you lower other macros is up to you. Even if you want to maintain calories, you could drop 10g from your fat goals and effectively add 22-25g to your carbs without much change to your overall calorific intake. Perhaps try something like that for a while and see how it works for you?

    To be honest though it sounds like you have a good head on your shoulders in terms of listening to your body and what it needs. Keep doing that and you'll do great.
  • MKEgal
    MKEgal Posts: 3,250 Member
    Info on goal setting, including weight, calories, and macros, with links to resources:
    http://www.myfitnesspal.com/blog/MKEgal/view/2014-06-08-setting-goals-667045

    Eating higher protein & lower carbs leads to more weight loss.
    (Quotes from and links to studies in this post.)
    http://www.myfitnesspal.com/blog/MKEgal/view/2014-08-09-high-protein-diet-685553
    Try 45% carbs, 20% fat, 35% protein to stay within the healthy ranges.

    For 1700 calories, that would be:
    1700 x .45 = 765 calories / 4 = 191 grams carbohydrate
    1700 x .2 = 340 calories / 9 = 38 grams fat
    1700 x .35 = 595 calories / 4 = 149 grams protein

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  • imjustlisa
    imjustlisa Posts: 79 Member
    bump, i need to figure this out as well
  • Jimmyftw94
    Jimmyftw94 Posts: 75 Member
    50 carb a day is pretty low. You need carb for energy for your daily activity esp if you into exercising. Never a fan of the low-carb diet.

    I set my protein to about 1 g per 1 lb of my weight which imo is plenty for building muscle maybe a little more will be fine for assurance. At least 20% fat and the rest in carb.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    40/30/30 isn't a bad place to start
  • MissyMissy18
    MissyMissy18 Posts: 315 Member
    Thanks all!
This discussion has been closed.

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