Bringing down my Body Fat

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gracegza
gracegza Posts: 2 Member
in Food and Nutrition
Could some one tell me what my Macros should set at. I'm trying to bring my BF percent down. I'm 5'2 weigh 143lbs at 32%BF. I teach 2 HIIT classes 4 days a week burning up to 450 calories in 45 mins in each class we do weight training too but I also do 2 days of just weight training. I've been stuck there coming down from 175lbs in 2years. I just started the flex dieting a want to make sure I'm counting my Macros right. I had been low carb for the longest time with low calorie of 1,200-1,500 a day but then I would binge when my monthly came!!

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  • IsaackGMOON
    IsaackGMOON Posts: 3,358 Member
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    Eat in a caloric deficit.
    • 0.6-0.8g of protein per lb of body mass
    • 0.4-0.45g of fat per lb of body mass
    • fill rest of calories with carbs

    Lift heavy to preserve muscle mass, follow a program such as;
    • New Rules of Lifting For Women
    • Strong Curves
    • ICF 5x5
    • Stronglifts 5x5
  • RodaRose
    RodaRose Posts: 9,562 Member
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    gracegza wrote: »
    Could some one tell me what my Macros should set at. I'm trying to bring my BF percent down. I'm 5'2 weigh 143lbs at 32%BF. I teach 2 HIIT classes 4 days a week burning up to 450 calories in 45 mins in each class we do weight training too but I also do 2 days of just weight training. I've been stuck there coming down from 175lbs in 2years. I just started the flex dieting a want to make sure I'm counting my Macros right. I had been low carb for the longest time with low calorie of 1,200-1,500 a day but then I would binge when my monthly came!!
    Put some carbs back into your days. Eat fats and oils too.

  • angelatoth
    angelatoth Posts: 3 Member
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    Use a macronutrient calculator. It seems like you have issues with eating. Maybe try the IIFYM diet and use that calculator. http://iifym.com/iifym-calculator

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