Should I Change Macros or Exercise?
itsmethao
Posts: 39 Member
I'm 5'3", CW 166 lbs, GW: 130 lbs., moderately exercising 20-30 min. 6x/week. I have my macros set to 50% Protein, 30% Carbs, 20% Fats. Will this setting help me shred the weight? I'm doing great with carbs and fats but actually having a hard time eating all that protein though. Will this setting help me shred the weight? Should I change the macros or the exercise? I'm considering on joining a gym to work with weights. Ladies, what are your macros at 5'3" and 166 lbs?
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Macros look pretty good. I would do HIIT for 20 minutes 3x a week for cardio and lift weights 45min to an hour 3x per week as a priority over cardio.0
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I eat about 1200-1500 cals.0
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I read up that cycling calories helped you lose weight quicker, is this not right?0
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I read up that cycling calories helped you lose weight quicker, is this not right?
No, that's not right. It's a strategy used to give you more carbs and energy on workout days so you perform better while lifting weights. Not even sure if that's effective or not, but it will not help you lose weight any faster than a static goal.0 -
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galgenstrick wrote: »I read up that cycling calories helped you lose weight quicker, is this not right?
No, that's not right. It's a strategy used to give you more carbs and energy on workout days so you perform better while lifting weights. Not even sure if that's effective or not, but it will not help you lose weight any faster than a static goal.
I'm so thankful for this info. I'll be keeping to 1200 cals from now on then. Is my protein too high?0 -
galgenstrick wrote: »I read up that cycling calories helped you lose weight quicker, is this not right?
No, that's not right. It's a strategy used to give you more carbs and energy on workout days so you perform better while lifting weights. Not even sure if that's effective or not, but it will not help you lose weight any faster than a static goal.
I'm so thankful for this info. I'll be keeping to 1200 cals from now on then. Is my protein too high?
Yes 225 is too high. I would do what @mrm27 suggested.0 -
So that's about 100-144 grams of protein for my current weight. Thanks @MrM27 and @galgenstrick !0
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I changed my macros to 45% Protein, 30% Carbs, 25% Fats. Thanks again! Up until a week ago, I didn't even know what macros meant.0
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They look ok but don't be scared of the healthy fats for your first meal of the day! I'd increase fat slightly and reduce carbs. But it's your body you need to figure out what's best for you!
MrM and galgenstrick are both right as well regarding intake and also exercise, HIIT 20 mins 3-4 times a week works wonders believe me!
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She's considering doing weights and you are all: do HIIT???
Whatever for? Don't you even ask what her goals are? Hello.
Nothing wrong with HIIT but exercise should be aligned to goals and activities the OP enjoys.
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They look ok but don't be scared of the healthy fats for your first meal of the day! I'd increase fat slightly and reduce carbs. But it's your body you need to figure out what's best for you!
MrM and galgenstrick are both right as well regarding intake and also exercise, HIIT 20 mins 3-4 times a week works wonders believe me!
You don't have to twist my arm to eat bacon!0 -
EvgeniZyntx wrote: »She's considering doing weights and you are all: do HIIT???
Whatever for? Don't you even ask what her goals are? Hello.
Nothing wrong with HIIT but exercise should be aligned to goals and activities the OP enjoys.
She mentioned she wanted to "shed weight" and also mentioned she was doing moderate cardio 6x a week. My recommendation of HIIT was so she could reduce the time doing cardio while making it more effective. And with the extra time, she could do resistance training.
But I agree, if it's something she doesn't enjoy, then maybe she shouldn't do it...
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galgenstrick wrote: »EvgeniZyntx wrote: »She's considering doing weights and you are all: do HIIT???
Whatever for? Don't you even ask what her goals are? Hello.
Nothing wrong with HIIT but exercise should be aligned to goals and activities the OP enjoys.
She mentioned she wanted to "shed weight" and also mentioned she was doing moderate cardio 6x a week. My recommendation of HIIT was so she could reduce the time doing cardio while making it more effective. And with the extra time, she could do resistance training.
But I agree, if it's something she doesn't enjoy, then maybe she shouldn't do it...
Yes, my goal for now is to shred the weight. I saw a post that showed photos of women losing weight by lifting on a deficit. I'm hoping that will be the best method to shred?
I've done HIIT before at a Bootcamp and enjoyed it but not willing to fork out the dough for it. I'll use what I learned as a foundation for my own HIIT. Will that be just as effective?0 -
They look ok but don't be scared of the healthy fats for your first meal of the day! I'd increase fat slightly and reduce carbs. But it's your body you need to figure out what's best for you!
MrM and galgenstrick are both right as well regarding intake and also exercise, HIIT 20 mins 3-4 times a week works wonders believe me!
You don't have to twist my arm to eat bacon!
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galgenstrick wrote: »EvgeniZyntx wrote: »She's considering doing weights and you are all: do HIIT???
Whatever for? Don't you even ask what her goals are? Hello.
Nothing wrong with HIIT but exercise should be aligned to goals and activities the OP enjoys.
She mentioned she wanted to "shed weight" and also mentioned she was doing moderate cardio 6x a week. My recommendation of HIIT was so she could reduce the time doing cardio while making it more effective. And with the extra time, she could do resistance training.
But I agree, if it's something she doesn't enjoy, then maybe she shouldn't do it...
Yes, my goal for now is to shred the weight. I saw a post that showed photos of women losing weight by lifting on a deficit. I'm hoping that will be the best method to shred?
I've done HIIT before at a Bootcamp and enjoyed it but not willing to fork out the dough for it. I'll use what I learned as a foundation for my own HIIT. Will that be just as effective?
Yeah sack off Bootcamps. Hill sprints on treadmill are brilliant. Hard but brilliant. I've tried various types of HIIT and this I have found to be the most effective. I do 20 seconds on 40 seconds off for 20 mins. Of course you don't have to do the same, but the principles are the same, just toy around with the time/pace/incline to suit your fitness level. Just make sure that you work to your absolute max for the time you are running.
If you can't do treadmill, try rower or spin bike.
If you want to incorporate some resistance training in there that would be great as well. Up to you though! If you do, try the resistance training first then go to the HIIT. Glycogen stores will be depleted after weight training and your cardio session will burn more fat that way.
If you need any tips just post 0 -
I'm 5'3", CW 166 lbs, GW: 130 lbs., moderately exercising 20-30 min. 6x/week. I have my macros set to 50% Protein, 30% Carbs, 20% Fats. Will this setting help me shred the weight? I'm doing great with carbs and fats but actually having a hard time eating all that protein though.
Way too much protein and as you've found it is difficult to get that much protein. Dropping protein to by 5% to 45% won't make any meaningful difference. I have a hard time achieving my 35% protein goal as it is, especially on big workout days where I've got an additional 1,000 calories I need to consume if I'm to eat back 100%.
Why so little fats? Fats don't make you fat, too many calories make you fat. Healthy fats shouldn't be avoided like the plague. If you are regularly working out for at least an hour four times a week, including some vigorous exercise, fats will not be a problem for you.
I aim to hit my carb number (35% of total) and get as near to my protein goal as I can, but I completely ignore fats. If they float higher at times t's no big deal as long as the sources are primarily in the healthy camp. For my own needs I'd rather fats float higher than carbs. I'm losing 1kg a week consistently.
The deficit is far more important than the macro mix but if you set yourself up with a hard to reach macro mix you may fail despite intentions and there's no need for so much protein.
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You should be eating at least a gram of protein per lbs weight.
So it should be around 145-160 grams of protein
Higher carbs on workout days 170-140g and lower on non workout days 120-100g
and the rest fat.
"Just stick to your Plan" and Listen to you body, only you will know what works for your body or not.
Every time I adjust my macros I see the different witnin 3 days.
As long as you see your body composition changing in a good way then your on your way 0 -
@jacklfc88 Thanks for the tip, I'll definitely do the weight training before HIIT.
@mwyvr I'd love to lose 1kg a week consistently too! As you can see, I'm new to fitness and have a lot to learn. I'm glad I don't have to be so scared of the fats and will surely keep a deficit before macros. I keep reading about "eating back calories". Does that mean eating an additional 200 cals (on top of my 1200 goal cals) after exercising out 400 cals?
@JoJo__Fit At least a gram? I thought it was .6g-.87g per pound? I had the hardest time eating 150g of protein while keeping within my caloric goals. It's only been 3 weeks of calorie counting for me. I haven't done this long enough to notice changes through experimenting my macros yet.0 -
I keep reading about "eating back calories". Does that mean eating an additional 200 cals (on top of my 1200 goal cals) after exercising out 400 cals?
@itsmethao - More or less, yes. You could eat back all 400 calories worth if you were sure of the estimate.
For some activities, the estimates can be quite good. Running, for example, has been studied to death. Even still some apps will inflate calories; my practice is to log the lowest number, which is almost always my Garmin running watch.
If the estimates are good, eat back all of them, or as many as your body feels you need.
My general rule of thumb about deficits (for me, not some rule anyone else has to follow) is if the deficit is < 400 calories, I *may* eat back up to 1/2. If it's > 400 < 1,000, I generally plan to eat 1/2, and listening to my body, I might eat more. If it's something like a 20km run day (well over 1,000 calories) I'll definitely be eating back a fair amount (unless I literally can't, and that has happened) and won't be worried about the end macro fall out.
Knowing how reliable your estimates are is fairly important. Unless you have confidence I'd treat estimates with healthy, not paranoid, scepticism.0 -
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