Macro split suggestions/critiques please!
crjmg
Posts: 18 Member
Hello and thanks for clicking on the title. I am 5'3 inches tall, 122 lbs, female, 22 years old. I am lifting weights and do brief 20 min cardio sessions 4xper week. Here is my current split:
Calories: 2100
Carbohydrates 240G
Fat 60G
Protein 150G
I am trying to put on muscle size but while trying not to lose my definition. Basically, trying to gain lean mass without body fat or minimal body fat gains. I fear my carbs are too high at the moment. I tried reducing protein, but I crave it every night when I go lower than 150G and end up eating an extra chicken breast before bed. Any suggestions?
Calories: 2100
Carbohydrates 240G
Fat 60G
Protein 150G
I am trying to put on muscle size but while trying not to lose my definition. Basically, trying to gain lean mass without body fat or minimal body fat gains. I fear my carbs are too high at the moment. I tried reducing protein, but I crave it every night when I go lower than 150G and end up eating an extra chicken breast before bed. Any suggestions?
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Replies
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Do you know your current bodyfat percentage? Is it around 20%?
Just based on rough calculations, your carbs look pretty much at the right level. I've been reading Thinner, Leaner, Stronger which has recommendations for bulking for women and it specifies the following:- 1g Protein/pound of bodyweight
- 2g Carb/pound of bodyweight
- .4g Fat/pound of bodyweight
Based on that, I would think you could go down in protein and fat. But that'll also reduce your calories to about 1900 calories. If you follow this and find you aren't gaining weight after 7 - 10 days, increase your daily intake by 100 carb calories. Once you hit 25% BF, you can start to cut again. The book suggested gaining weight at a rate of about .25 to .5 pounds per week.
I haven't personally tried it as I'm trying to cut because I have a significant amount of BF to lose, but I hope this helps!
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Looks fine to me. So if I have it right you are trying to eat at maintenance and gradually put on muscle, lose some fat?0
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Hastalabeastababy wrote: »Do you know your current bodyfat percentage? Is it around 20%?
Just based on rough calculations, your carbs look pretty much at the right level. I've been reading Thinner, Leaner, Stronger which has recommendations for bulking for women and it specifies the following:- 1g Protein/pound of bodyweight
- 2g Carb/pound of bodyweight
- .4g Fat/pound of bodyweight
Based on that, I would think you could go down in protein and fat. But that'll also reduce your calories to about 1900 calories. If you follow this and find you aren't gaining weight after 7 - 10 days, increase your daily intake by 100 carb calories. Once you hit 25% BF, you can start to cut again. The book suggested gaining weight at a rate of about .25 to .5 pounds per week.
I haven't personally tried it as I'm trying to cut because I have a significant amount of BF to lose, but I hope this helps!
Thanks for the info! I have also read similar recommendations for macros. The thing is that I if I drop my protein. I feel sick and terrible, and end up bingeing at night. As for fat, I could drop it down to 0.4g/lb which is roughly 48G of fat. I have also heard that 30% of your caloric intake should be fat for muscle growth (hormone regulation) so that's why it is so high right now at 60G. Maybe I could try for 50G while keeping protein and carbs the same?girlviernes wrote: »Looks fine to me. So if I have it right you are trying to eat at maintenance and gradually put on muscle, lose some fat?
And yup! That's about right, although I know it's impossible to gain muscle and not gain body fat too. I just want minimal body fat gains and maximum muscle gains. I'm on a 12 week muscle program, but I'm worried about macros.0 -
Your maintenance calories, or TDEE (total daily energy expenditure) is as follows, depending on your activity level:
Approx. 1540 cals/day if Sedentary: little or no exercise/desk job
Approx. 1757 cals/day if Lightly Active: light exercise/sports 1-3 days/week
Approx. 1992 cals/day if Moderately Active: moderate exercise/sports 3-5 days/week
Approx. 2216 cals/day if Very Active: hard exercise/sports 6-7 days a week
Approx. 2441 cals/day if Extra Active: very hard exercise/sports and demanding physical job,
Don't overshoot your activity level. You are likely "Lightly Active".
To clean bulk, which is what it seems you wish to do, you would add 10% more calories to your TDEE. To dirty bulk, which will carry slightly more bodyfat along with the muscle, you would add 20% more calories to your TDEE.
You should hit your goal as long as you stay within the 10-20% range, weight train on a proven routine, consistency hit your macros and daily calorie goal.
Adjust protein and fat as your weight changes:
Protein = 0.60-0.80 grams per 1 lb. bodyweight (this range promotes new muscle synthesis)
Dietary Fat = a minimum of 0.40-0.45 grams per 1 lb. bodyweight (more if bulking, up to 0.70 g/lb. within reason)
Carbs and Alcohol fill in the rest of your calories. Opt for high fiber, nutritious carbs and limit alcohol consumption.
At 122 lbs. this would equate to 73-98 grams of protein per day and a bare minimum of 49 grams dietary fat per day (more would be better and more logical if bulking).
Protein: 4 calories per gram
Dietary Fat: 9 calories per gram
Carbs: 4 calories per gram
Alcohol: 7 calories per gram
73-92 grams protein x 4 calories per gram = 292 to 368 daily gram range for protein (more if desired)
49 grams dietary fat X 9 calories per gram = 441 minimum calories from dietary fat (more would allow you to hit your calorie goal of what I would assume to be 1933 calories per day (1757 x 10%) considering your goals to clean bulk).
Again, carbs and alcohol (if consuming) fill in the rest.
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How did you come up with that number for carbs? I only eat 145g of carbs a day.0
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Your maintenance calories, or TDEE (total daily energy expenditure) is as follows, depending on your activity level:
Approx. 1540 cals/day if Sedentary: little or no exercise/desk job
Approx. 1757 cals/day if Lightly Active: light exercise/sports 1-3 days/week
Approx. 1992 cals/day if Moderately Active: moderate exercise/sports 3-5 days/week
Approx. 2216 cals/day if Very Active: hard exercise/sports 6-7 days a week
Approx. 2441 cals/day if Extra Active: very hard exercise/sports and demanding physical job,
Don't overshoot your activity level. You are likely "Lightly Active".
To clean bulk, which is what it seems you wish to do, you would add 10% more calories to your TDEE. To dirty bulk, which will carry slightly more bodyfat along with the muscle, you would add 20% more calories to your TDEE.
You should hit your goal as long as you stay within the 10-20% range, weight train on a proven routine, consistency hit your macros and daily calorie goal.
Adjust protein and fat as your weight changes:
Protein = 0.60-0.80 grams per 1 lb. bodyweight (this range promotes new muscle synthesis)
Dietary Fat = a minimum of 0.40-0.45 grams per 1 lb. bodyweight (more if bulking, up to 0.70 g/lb. within reason)
Carbs and Alcohol fill in the rest of your calories. Opt for high fiber, nutritious carbs and limit alcohol consumption.
At 122 lbs. this would equate to 73-98 grams of protein per day and a bare minimum of 49 grams dietary fat per day (more would be better and more logical if bulking).
Protein: 4 calories per gram
Dietary Fat: 9 calories per gram
Carbs: 4 calories per gram
Alcohol: 7 calories per gram
73-92 grams protein x 4 calories per gram = 292 to 368 daily gram range for protein (more if desired)
49 grams dietary fat X 9 calories per gram = 441 minimum calories from dietary fat (more would allow you to hit your calorie goal of what I would assume to be 1933 calories per day (1757 x 10%) considering your goals to clean bulk).
Again, carbs and alcohol (if consuming) fill in the rest.
Very thorough, thank you. I agree with everything except I know I cannot eat that little protein. It doesn't work for me for whatever reason. I feel sick and lethargic and my blood sugar falls... I may stick with the guidelines except for protein and start with this tomorrow:
Fat 54G
Carbs 219G
Protein 135G
Calories 1900
0 -
Your maintenance calories, or TDEE (total daily energy expenditure) is as follows, depending on your activity level:
Approx. 1540 cals/day if Sedentary: little or no exercise/desk job
Approx. 1757 cals/day if Lightly Active: light exercise/sports 1-3 days/week
Approx. 1992 cals/day if Moderately Active: moderate exercise/sports 3-5 days/week
Approx. 2216 cals/day if Very Active: hard exercise/sports 6-7 days a week
Approx. 2441 cals/day if Extra Active: very hard exercise/sports and demanding physical job,
Don't overshoot your activity level. You are likely "Lightly Active".
To clean bulk, which is what it seems you wish to do, you would add 10% more calories to your TDEE. To dirty bulk, which will carry slightly more bodyfat along with the muscle, you would add 20% more calories to your TDEE.
You should hit your goal as long as you stay within the 10-20% range, weight train on a proven routine, consistency hit your macros and daily calorie goal.
Adjust protein and fat as your weight changes:
Protein = 0.60-0.80 grams per 1 lb. bodyweight (this range promotes new muscle synthesis)
Dietary Fat = a minimum of 0.40-0.45 grams per 1 lb. bodyweight (more if bulking, up to 0.70 g/lb. within reason)
Carbs and Alcohol fill in the rest of your calories. Opt for high fiber, nutritious carbs and limit alcohol consumption.
At 122 lbs. this would equate to 73-98 grams of protein per day and a bare minimum of 49 grams dietary fat per day (more would be better and more logical if bulking).
Protein: 4 calories per gram
Dietary Fat: 9 calories per gram
Carbs: 4 calories per gram
Alcohol: 7 calories per gram
73-92 grams protein x 4 calories per gram = 292 to 368 daily gram range for protein (more if desired)
49 grams dietary fat X 9 calories per gram = 441 minimum calories from dietary fat (more would allow you to hit your calorie goal of what I would assume to be 1933 calories per day (1757 x 10%) considering your goals to clean bulk).
Again, carbs and alcohol (if consuming) fill in the rest.
Very thorough, thank you. I agree with everything except I know I cannot eat that little protein. It doesn't work for me for whatever reason. I feel sick and lethargic and my blood sugar falls... I may stick with the guidelines except for protein and start with this tomorrow:
Fat 54G
Carbs 219G
Protein 135G
Calories 1900
Shoot for 92 grams... That's not really that little protein. Many people have tremendous trouble hitting close to 100 grams protein per day, and resort protein powders to assist them in that effort.
I think it's fairly easy to hit my protein macro with food alone. Just remember, protein is the most expensive macro in the supermarket, and after 0.80 grams per 1 lb. bodyweight, there are no additional benefits toward new muscle synthesis.
It's up to you in the end, but adding more dietary fat, especially if you're looking to bulk, would be my suggestion. It is the most calorie dense macro and crucial to hormonal health in adequate amounts.
Some calorie dense foods high in dietary fat:
Avocados
Cheeseburgers
Olive Oil
Coconut Oil
Mayo
Butter
Nuts
Seeds
Bacon
Salmon
Duck
Pizza
Egg
Full Fat Yogurt
Cheese
Chocolate
Ice Cream
Baked Goods
Anything "Confit"0 -
Your maintenance calories, or TDEE (total daily energy expenditure) is as follows, depending on your activity level:
Approx. 1540 cals/day if Sedentary: little or no exercise/desk job
Approx. 1757 cals/day if Lightly Active: light exercise/sports 1-3 days/week
Approx. 1992 cals/day if Moderately Active: moderate exercise/sports 3-5 days/week
Approx. 2216 cals/day if Very Active: hard exercise/sports 6-7 days a week
Approx. 2441 cals/day if Extra Active: very hard exercise/sports and demanding physical job,
Don't overshoot your activity level. You are likely "Lightly Active".
To clean bulk, which is what it seems you wish to do, you would add 10% more calories to your TDEE. To dirty bulk, which will carry slightly more bodyfat along with the muscle, you would add 20% more calories to your TDEE.
You should hit your goal as long as you stay within the 10-20% range, weight train on a proven routine, consistency hit your macros and daily calorie goal.
Adjust protein and fat as your weight changes:
Protein = 0.60-0.80 grams per 1 lb. bodyweight (this range promotes new muscle synthesis)
Dietary Fat = a minimum of 0.40-0.45 grams per 1 lb. bodyweight (more if bulking, up to 0.70 g/lb. within reason)
Carbs and Alcohol fill in the rest of your calories. Opt for high fiber, nutritious carbs and limit alcohol consumption.
At 122 lbs. this would equate to 73-98 grams of protein per day and a bare minimum of 49 grams dietary fat per day (more would be better and more logical if bulking).
Protein: 4 calories per gram
Dietary Fat: 9 calories per gram
Carbs: 4 calories per gram
Alcohol: 7 calories per gram
73-92 grams protein x 4 calories per gram = 292 to 368 daily gram range for protein (more if desired)
49 grams dietary fat X 9 calories per gram = 441 minimum calories from dietary fat (more would allow you to hit your calorie goal of what I would assume to be 1933 calories per day (1757 x 10%) considering your goals to clean bulk).
Again, carbs and alcohol (if consuming) fill in the rest.
Very thorough, thank you. I agree with everything except I know I cannot eat that little protein. It doesn't work for me for whatever reason. I feel sick and lethargic and my blood sugar falls... I may stick with the guidelines except for protein and start with this tomorrow:
Fat 54G
Carbs 219G
Protein 135G
Calories 1900
Shoot for 92 grams... That's not really that little protein. Many people have tremendous trouble hitting close to 100 grams protein per day, and resort protein powders to assist them in that effort.
I think it's fairly easy to hit my protein macro with food alone. Just remember, protein is the most expensive macro in the supermarket, and after 0.80 grams per 1 lb. bodyweight, there are no additional benefits toward new muscle synthesis.
It's up to you in the end, but adding more dietary fat, especially if you're looking to bulk, would be my suggestion. It is the most calorie dense macro and crucial to hormonal health in adequate amounts.
Some calorie dense foods high in dietary fat:
Avocados
Cheeseburgers
Olive Oil
Coconut Oil
Mayo
Butter
Nuts
Seeds
Bacon
Salmon
Duck
Pizza
Egg
Full Fat Yogurt
Cheese
Chocolate
Ice Cream
Baked Goods
Anything "Confit"
Thanks so much. I will consider! Quick question though: macros for baked chicken breast per ounce? I have it at 9 G protein... Is that true?0 -
How are you coming up with the 2,100 calories? How much over your maintenance calories is that?0
This discussion has been closed.
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