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P35/C35/F30

chrisdevany
chrisdevany Posts: 4 Member
edited November 2024 in Health and Weight Loss
So I've managed to get to the weight I wanted to and pretty quickly 24lbs in 2 months. YAY... But now I need to maintain weight, gain muscle and loose fat... Any advice on the best % combination to work to and why? :) thanks

Replies

  • LJT253
    LJT253 Posts: 676 Member
    Well done with that
  • terbusha
    terbusha Posts: 1,483 Member
    Here is what I do for macros with a lot of weight lifting
    Protein: ~1 g/lb of body weight
    Fat: 20-30% of my calories
    Carbs: the rest of your calories

    As for calories, I would start a reverse diet to get back up to your maintenance level. That involves the slow addition of calories to your diet. I add 200 calories to my daily intake and hold that level steady for 2-3 weeks. At that time, if I haven't gained any weight, then I add in another 100-200 calories. I keep repeating this until my weight levels off and I'm happy with the calorie level.
  • ana3067
    ana3067 Posts: 5,623 Member
    You just listed 3 goals that cannot be accomplished at the same time.

    Maintain = eat maintenance calories.
    Lose fat = eat at a deficit.
    Gain muscle = eat at a surplus.

    You need to figure out your main goals before tweaking your macros.

    0.8g/lb for protein as a generic minimum
    0.3g/lb for fat as a generic minimum (I get closer to .4)
    the rest carbs.
  • chrisdevany
    chrisdevany Posts: 4 Member
    Thanks for your replies.
    I have seen PT's working with clients that seem to have kept a steady weight but gained leaned muscle that replaced fat.
    Is this not possible to do at the same time?
    Is there a 'better order' to do these in now I'm around the weight I want to be at?
  • retirehappy
    retirehappy Posts: 3,514 Member
    Check out this group

    http://community.myfitnesspal.com/en/group/10118-eat-train-progress

    You can learn much from them, they know what they are doing.
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