60/20/20 1400 cals 12% BF

alexgolan610
alexgolan610 Posts: 23 Member
edited November 2024 in Food and Nutrition
hi everyone my name is alex and I'm actively lift training and doing HIIT cardio about 6-7 times a week. I workout at a local box of a trainer that I've been with for a while.

Anyways I recently switched over to macros once I saw my transformation plateauing. I now weight 127 lbs and have 12% BF. I'm not looking to gain fat obviously but to gain lean muscle. My trainer who is a strict paleo follower gave me the macros of 60p/20c/20f on 1450 calories a day.

I also sometimes do 2 a days if I feel my training wasn't so "harsh"..

My main focus is not to loose anymore weight. Too maintain it and not loose muscle either ...

Any suggestions or am I ok with this macro spilt? (A lot of my protein intake is shakes and wheys if I can't hit the numbers )

Replies

  • myfelinepal
    myfelinepal Posts: 13,000 Member
    Going by your stats and bf% your BMR would be about 1450 cals. That means if you did nothing except normal bodily functions (no exercise) you'd still burn 1450 cals a day.

    So, assuming accuracy in your weight and bf%, you'd need to be eating a lot more to have any hopes of gaining muscle.

    As for your macros split a large part is whether it's sustainable for you. 60% protein would not be sustainable for a lot of people.
  • DavPul
    DavPul Posts: 61,406 Member
    with that training schedule, if you're not looking to lose more weight, you'd best start eating more.

    if you're hoping to gain muscle, you'd best start eating a lot more
  • alexgolan610
    alexgolan610 Posts: 23 Member
    Thank you guys for the time to reply and read my concerns.

    So let's just say it wasn't sustainable (60protein) would messing with percentages make difference in fat gain?

    Because I come from paleo routines it's so weird for me to have carbs from grains and wheat so I usually have around 30 carbs and 50 protein at the end of the day and supplement or have a protein bar .. (Which is also not normal coming from paleo.

    I'll stop the ramble. My main goal is to maintain my BF, and still gain lean muscle. And I'm always willing to try new things as well as training.

    Thank you guys ! All are great responses
  • alekth
    alekth Posts: 33 Member
    There is no problem with sticking to paleo to whatever degree you wish, just have most of your energy come from fat rather than carbs. That much protein is way too much and completely unnecessary, both percentage-wise and as the 200+ grams it works out to in a 1450 cal diet.
    I feel you should talk to your trainer regarding your goals, the current setup is way too low energy, and with the high percentage of protein you're likely not getting even all of those 1450 cals.
  • alexgolan610
    alexgolan610 Posts: 23 Member
    Thanks @alekth what donyis u think will be more reasonable macros and fast results
  • livingleanlivingclean
    livingleanlivingclean Posts: 11,751 Member
    edited June 2015
    Unfortunately gaining muscle is likely to come with fat gain. You can keep it to a minimum but muscle gains will be slow.

    Working out your macros in grams makes more sense if you're going to be altering caloric intake. That split doesn't seem right to me - protein is excessive and fat way too low to maintain good health and body functions. I'd be inclined to increase carbs too especially for growing muscle. You can stick to Paleo sources if that's your choice. Time the carbs more around training.

    Is there a reason you're doing so much hiit? I'd keep that to a minimum if you're trying to grow....
  • alexgolan610
    alexgolan610 Posts: 23 Member
    livingleanlivingclean wrote: »
    Unfortunately gaining muscle is likely to come with fat gain. You can keep it to a minimum but muscle gains will be slow.

    Working out your macros in grams makes more sense if you're going to be altering caloric intake. That split doesn't seem right to me - protein is excessive and fat way too low to maintain good health and body functions. I'd be inclined to increase carbs too especially for growing muscle. You can stick to Paleo sources if that's your choice. Time the carbs more around training.

    Is there a reason you're doing so much hiit? I'd keep that to a minimum if you're trying to grow....

    Thanks for the response... this has been the method and training i have done for about a year now... it alternates between lifting as well. As the year went on of lifting I have progress tremdiously. As for macros Im slowly coming out of paleo and have been tracking macros for about 2 weeks now. I deffinitely like that I dont have to "restrict" myself and that if i feel like having a cookie I can make it fit easly. Usually at the end of my day with left over carbs... but regardless I just need a good recommendation for that goal. Which is to maintain fat percentage and slowly grow in muscle mass (lean) I know this takes time and im patient, willing to try my macro options..

    Protein is hard for me to hit unless I have like 4 shakes a day and a bar which i actualy enjoy so its not bad but If i should be adding more carbs/fat please advice me on that split

    Thanks
  • livingleanlivingclean
    livingleanlivingclean Posts: 11,751 Member
    alexgolan610 wrote: »
    livingleanlivingclean wrote: »
    Unfortunately gaining muscle is likely to come with fat gain. You can keep it to a minimum but muscle gains will be slow.

    Working out your macros in grams makes more sense if you're going to be altering caloric intake. That split doesn't seem right to me - protein is excessive and fat way too low to maintain good health and body functions. I'd be inclined to increase carbs too especially for growing muscle. You can stick to Paleo sources if that's your choice. Time the carbs more around training.

    Is there a reason you're doing so much hiit? I'd keep that to a minimum if you're trying to grow....

    Thanks for the response... this has been the method and training i have done for about a year now... it alternates between lifting as well. As the year went on of lifting I have progress tremdiously. As for macros Im slowly coming out of paleo and have been tracking macros for about 2 weeks now. I deffinitely like that I dont have to "restrict" myself and that if i feel like having a cookie I can make it fit easly. Usually at the end of my day with left over carbs... but regardless I just need a good recommendation for that goal. Which is to maintain fat percentage and slowly grow in muscle mass (lean) I know this takes time and im patient, willing to try my macro options..

    Protein is hard for me to hit unless I have like 4 shakes a day and a bar which i actualy enjoy so its not bad but If i should be adding more carbs/fat please advice me on that split

    Thanks

    I don't do % splits. You should be trying to increase your calories, so sticking to %'s means you end up with ridiculous amounts of things that aren't really necessary. I'd suggest going to IIFYM.com to work out a better breakdown for your goals. I'd suggest staying at 12% (if you are actually 12%) isn't the best idea as a female so putting on fat as you grow isn't a ridiculous notion.


  • TavistockToad
    TavistockToad Posts: 35,719 Member
    you can't gain muscle without gaining some fat
  • alexgolan610
    alexgolan610 Posts: 23 Member
    livingleanlivingclean wrote: »
    alexgolan610 wrote: »
    livingleanlivingclean wrote: »
    Unfortunately gaining muscle is likely to come with fat gain. You can keep it to a minimum but muscle gains will be slow.

    Working out your macros in grams makes more sense if you're going to be altering caloric intake. That split doesn't seem right to me - protein is excessive and fat way too low to maintain good health and body functions. I'd be inclined to increase carbs too especially for growing muscle. You can stick to Paleo sources if that's your choice. Time the carbs more around training.

    Is there a reason you're doing so much hiit? I'd keep that to a minimum if you're trying to grow....

    Thanks for the response... this has been the method and training i have done for about a year now... it alternates between lifting as well. As the year went on of lifting I have progress tremdiously. As for macros Im slowly coming out of paleo and have been tracking macros for about 2 weeks now. I deffinitely like that I dont have to "restrict" myself and that if i feel like having a cookie I can make it fit easly. Usually at the end of my day with left over carbs... but regardless I just need a good recommendation for that goal. Which is to maintain fat percentage and slowly grow in muscle mass (lean) I know this takes time and im patient, willing to try my macro options..

    Protein is hard for me to hit unless I have like 4 shakes a day and a bar which i actualy enjoy so its not bad but If i should be adding more carbs/fat please advice me on that split

    Thanks

    I don't do % splits. You should be trying to increase your calories, so sticking to %'s means you end up with ridiculous amounts of things that aren't really necessary. I'd suggest going to IIFYM.com to work out a better breakdown for your goals. I'd suggest staying at 12% (if you are actually 12%) isn't the best idea as a female so putting on fat as you grow isn't a ridiculous notion.


    Ok cool thank you for the help.
    I will definitely look into options of more calories. Took a dunk test on Tuesday and results were 12% BF. Supppusblly that's the most accurate from all testing
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