Macro Advice!

daniellemnm90
daniellemnm90 Posts: 2 Member
edited November 21 in Health and Weight Loss
Hi!
I have been struggling with my weight for over a year now ( I gained about 20 pounds). I have been doing crossfit very consistently, and lifting since September, which is a reason why I know I gained most of this weight. I just don't feel comfortable, and would like to lose fat without losing the awesome muscle I have gained. :)

My current weight is 165. I'm guesstimating my body fat since I'm waiting for my caliper to arrive in the mail!! I would say 25-28%.. I exercise 5 days a week doing crossfit, and mild cardio (short distance running, incline treadmill walks). I am 5'5 and 24 years old.
My macros on several calculators have been:
206 g carb, 136 G protein, 50 g fat, which puts me at just over 1800 cal. Does this sound right?
Thanks in advance!!!
Ps- yes, I weigh and measure everything I eat in the best of my ability! ;)







Replies

  • SunnyPacheco
    SunnyPacheco Posts: 142 Member
    Maybe try cutting 100 cals of carbs or fat and see if anything changes plus a little more intense cardio. I personally dislike cardio so adding in plyo moves with weight training works best for me.
  • yarwell
    yarwell Posts: 10,477 Member
    Subtract 50g of carbs for 2 weeks and see what happens. Review the protein intake if nothing happens.

    Open diary gives us more clues.
  • mich19025
    mich19025 Posts: 55 Member
    1 personally do 1g protein per pound of body weight. 0.45g per pound of body weight and the rest is carbs
  • terbusha
    terbusha Posts: 1,483 Member
    Your macros are pretty good, but I would go a bit higher on protein. Here is what I have had great success with.
    Protein: 0.8-1.2 g/lb
    Fat: 20-30%
    Carbs: the rest of your calories

    As for calories, what I do and what I recommend to people is to eat at a calorie level that allows you to make good progress towards your goal. If you are trying to lose weight, eat so you drop 1-2 lbs/week. This assumes an average calorie burn from you getting in all of your workouts. This will be different for everyone, so you'll have to do some trial and error to figure it out. I'd start ~1600 cal/day. Hit this goal, along with your macros and getting in your workouts, for 2 weeks. If you lose 1-2 lbs/week, you're good to go. If you lose too much, increase your intake and repeat. If you don't lose enough, reduce your intake a bit and repeat. After a few cycles, you'll figure out what works for you in your situation.

    Keep on hitting the weights to keep your muscle mass as you diet down. Also, listen to this podcast (episode 3 on cardio) for some epic information on the best forms of cardio to do.
    http://www.rxmuscle.com/2013-01-11-01-57-36/muscle-college.html
  • daniellemnm90
    daniellemnm90 Posts: 2 Member
    Thank you all so much for the imformation! It really helps.

    Terbusha, when you say .8-1.2g protein, is this of total body mass, or lean body mass? I just recalculated my macros to fit around 1600 calories, decreasing my fat and carbs. I will look at the article you posted. Thanks!!
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