IIFYM

MicaelaKathlyn
MicaelaKathlyn Posts: 8 Member
in Food and Nutrition
Hey guys! I was hoping someone could offer me some help/advice on a subject I've been stressing over for quite some time now. Last November, I begin tracking my macros. I started at the weight of 150 at 6' (female obviously). I'm female obviously and a type 1 diabetic who was doing intense cardio an hour a day every day until I started tracking, where I then went to 5-6 strength training (no barbell, with heavy dumbbells only - I workout from home with adjustable weights up to 52.5 lbs) and one day of cardio along with a day of barre. The numbers given to me were 163 carbs, 150 protein, and 51 fat. I was losing a pound a week as I gradually increased food until I was raised to 190c, 170p, and 51f - I then hit a plateau but appearance wise thought I looked bigger in a bad way. I'm now hovering around 150 again but I KNOW I have gained a ton of muscle.

I decided to lower my protein to about 130-145 and up my carbs to around 200 (on my own - someone was helping me before) and again began losing about four pounds but am BACK to 150! Someone please help, should I be eating less or more?! My calories total to around 1700. I feel like maybe more is what I should be doing but don't want to gain even more weight if I'm wrong ):

Replies

  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    if you're gaining weight and you don't want to, you have to eat less.
  • MicaelaKathlyn
    MicaelaKathlyn Posts: 8 Member
    Muscle weighs more than fat though so I know some of my previous fat has turned into muscle. I've read and heard multiple places that sometimes you have to eat MORE when lifting to get over your plateau. I just wanted to see if anyone with experience with IIFYM could offer any input.
  • mantium999
    mantium999 Posts: 1,490 Member
    Fat doesn't convert to muscle
  • jemhh
    jemhh Posts: 14,261 Member
    MicaelaKathlyn wrote: »
    Hey guys! I was hoping someone could offer me some help/advice on a subject I've been stressing over for quite some time now. Last November, I begin tracking my macros. I started at the weight of 150 at 6' (female obviously). I'm female obviously and a type 1 diabetic who was doing intense cardio an hour a day every day until I started tracking, where I then went to 5-6 strength training (no barbell, with heavy dumbbells only - I workout from home with adjustable weights up to 52.5 lbs) and one day of cardio along with a day of barre. The numbers given to me were 163 carbs, 150 protein, and 51 fat. I was losing a pound a week as I gradually increased food until I was raised to 190c, 170p, and 51f - I then hit a plateau but appearance wise thought I looked bigger in a bad way. I'm now hovering around 150 again but I KNOW I have gained a ton of muscle.

    I decided to lower my protein to about 130-145 and up my carbs to around 200 (on my own - someone was helping me before) and again began losing about four pounds but am BACK to 150! Someone please help, should I be eating less or more?! My calories total to around 1700. I feel like maybe more is what I should be doing but don't want to gain even more weight if I'm wrong ):

    What, exactly, is your goal? Because 150 lbs at 6 foot is a really good weight IMO.

    Also:
    1. Muscle is more dense than fat so it takes up less space but the phrase "muscle weighs more than fat" is not accurate.
    2. What do you mean "bigger in a bad way"?
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    MicaelaKathlyn wrote: »
    Muscle weighs more than fat though so I know some of my previous fat has turned into muscle. I've read and heard multiple places that sometimes you have to eat MORE when lifting to get over your plateau. I just wanted to see if anyone with experience with IIFYM could offer any input.

    fat doesn't convert to muscle...if you are eating in a surplus you will put on muscle and fat and thus weight. when you diet you lose both fat and some muscle in the process. if you are gaining weight and you don't want to then you need to eat less...

    generally when people talk about eating more to break a plateau when lifting...they're generally talking about a lifting plateau. some people believe re-feeds can help with weight loss plateaus, but the science is pretty doggy on that.
  • sixxpoint
    sixxpoint Posts: 3,529 Member
    Visit page 2 of this site and enter your basic info, being sure to include bodyfat %: http://www.1percentedge.com/ifcalc/

    Ideally, ensure macronutrient sufficiency predominantly from whole and minimally processed foods.

    Protein: ~0.60 to ~0.80 grams per pound of bodyweight (or target/ideal weight in the obese) -- the highest amount justified by research for new muscle synthesis.

    Dietary Fat: ~0.40-0.45 grams per pound of bodyweight (or target/ideal weight in the obese) -- the lowest amount implied by clinical observation. People who are maintaining or bulking should be getting more.

    Remaining caloric budget: whatever mix of macronutrients you prefer -- as implied by research. Preferably a rich variety of high fiber foods, fruits, veggies, and healthy fats.

    Adjust macro targets for every 5 lbs. gained or lost.
  • _Bropollo_
    _Bropollo_ Posts: 168 Member
    MicaelaKathlyn wrote: »
    Muscle weighs more than fat

    Muscle is denser that fat. Weight is an objective relationship with gravity. It is also kind of useless to base your entire training regiment off unless you are tracking other metrics.

    If you truly want to figure out if you are progressing toward a leaner body, you need to start taking body composition measurements (body fat %). This is the only true measurement. Buy some good calipers, and do a minimum of a 7-site skinfold test. Even better, if you can afford it, do a BodPod or hydrostatic weighting measurement. Those are the gold standard in composition measurements.
  • Yi5hedr3
    Yi5hedr3 Posts: 2,696 Member
    Both your carbs and protein are sky high, and fats are way low! I suggest you read The Rosedale Diet, followed by keto clarity for all the science you need.

  • ShellyBell999
    ShellyBell999 Posts: 1,482 Member
    MicaelaKathlyn wrote: »
    Muscle weighs more than fat though so I know some of my previous fat has turned into muscle. I've read and heard multiple places that sometimes you have to eat MORE when lifting to get over your plateau. I just wanted to see if anyone with experience with IIFYM could offer any input.

    :huh:
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Yi5hedr3 wrote: »
    Both your carbs and protein are sky high, and fats are way low! I suggest you read The Rosedale Diet, followed by keto clarity for all the science you need.

    oh please....go away...
  • jemhh
    jemhh Posts: 14,261 Member
    Yi5hedr3 wrote: »
    Both your carbs and protein are sky high, and fats are way low! I suggest you read The Rosedale Diet, followed by keto clarity for all the science you need.

    Pbbbbbbtttt. No.

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