Cutting Macro's

soontobetoned
soontobetoned Posts: 13 Member
edited November 26 in Food and Nutrition
Morning Guys

I am looking to get as lean as I can In December, that is one of my personal goals. Can any professionals advice on the recommended Macro %'s, which you find have worked the best, eg Carbs, Fat & Protein. I would also be interested in what % of Fibre you strive towards and how you keep your sugars in check. I have been monitoring my sugars but have been ignoring any sugars from fruits, vegs & diary. Is that wise? Or not unimportant!

Happy Sunday!

Sharon :)

Replies

  • dhimaan
    dhimaan Posts: 774 Member
    Assuming you want to lift weight I eat at least 1 gram of protein per lb of bodyweight. Fats around 100 grams. The rest you can fill in with carbs.

    You have to figure out what your maintenance is. From there create a deficit (not too big) and combine that with weight lifting. Leaning out takes time, within December you won't get that far. That's the best I can do.
  • Yi5hedr3
    Yi5hedr3 Posts: 2,696 Member
    Keep sugars in check by eating Low Carb. ;)
  • Phrick
    Phrick Posts: 2,765 Member
    a lot of it is going to be trial and error honestly. I've been at this for almost 3 years, lost a total of 111 lbs (been maintaining for about 9 months), and through the course of time I have found that I function best on a very low carbohydrate allowance (I try now to keep it around 35g total carbs a day), over 100g protein and the rest fats. For a while I was trying to follow a Ketogenic diet but I just can't keep my protein low enough to be successful at it and I feel like absolute crap. Even though 35g total carbs is still within the technical "range" for ketosis, because of my protein intake I never make it into ketosis and I finally decided it's not for me.

    A lot of people don't want to, can't, or choose not to keep their carbs that low, and I don't endorse it for everyone. It is just where I feel optimal. It's certainly not necessary, and I'm an example of that too - I lost the bulk of my weight by eating basically the same Standard American Diet - simply eating less of it than I used to - and moving more.

    now with that said. I got fed up with MFP when they borked the recipe builder, and moved to a different tracking program around the time Under Armor bought MFP, so there's nothing to see in my diary here (I hang around here still because my mom and sister asked me to help them figure it out) but my macro %s at the other site are 7% Carbs, 18% Protein and 75% Fats.
  • soontobetoned
    soontobetoned Posts: 13 Member
    Thank you so much for your advice. I lift 5 days per week and have lost 100 lbs in weight just trying to become a little more leaner before maintaining. Which site have you moved over to Phrick?
  • Phrick
    Phrick Posts: 2,765 Member
    soontobetoned wrote: »
    Thank you so much for your advice. I lift 5 days per week and have lost 100 lbs in weight just trying to become a little more leaner before maintaining. Which site have you moved over to Phrick?

    My Net Diary
  • arditarose
    arditarose Posts: 15,573 Member
    dhimaan wrote: »
    Assuming you want to lift weight I eat at least 1 gram of protein per lb of bodyweight. Fats around 100 grams. The rest you can fill in with carbs.

    You have to figure out what your maintenance is. From there create a deficit (not too big) and combine that with weight lifting. Leaning out takes time, within December you won't get that far. That's the best I can do.

    I don't know why you'd just tell her to eat 100g of fat? We don't even know her stats.

    OP, .8-1g protein per pound of body mass, .35-.4g fat, rest in carbs.
  • SideSteel
    SideSteel Posts: 11,068 Member
    dhimaan wrote: »
    Assuming you want to lift weight I eat at least 1 gram of protein per lb of bodyweight. Fats around 100 grams. The rest you can fill in with carbs.

    You have to figure out what your maintenance is. From there create a deficit (not too big) and combine that with weight lifting. Leaning out takes time, within December you won't get that far. That's the best I can do.

    100g of fat could be horrible advice.
  • SideSteel
    SideSteel Posts: 11,068 Member
    OP:

    For protein, I would start around 1g/lb bodyweight.
    For fat, .3 to .5g/lb bodyweight.

    You'll want to consider personal preferences and training volumes when you determine the balance between fat and carbohydrate. Some people will do much better on low fat intakes so that they can keep higher carbohydrate intake to improve training performance.

    I tend to push fats fairly low, and that .3 isn't a hard and fast rule. Probably won't be harmful to go even lower for short periods of time but the lower you go in fat intake the more concerned you'll need to be about meeting essential fatty acid requirements. Basically, the less fat you get in your diet the less opportunity you have to meet EFA needs.

    For fiber, there's going to be some individual variability here but a good general recommendation is about 10 to 15g fiber per 1000 calories, with that fiber coming from whole food sources and not supplemental fiber.

  • SideSteel
    SideSteel Posts: 11,068 Member
    For sugar there's a few things to consider:

    The primary concern with excess ADDED sugar is that high added sugar intakes can push needed nutrients off the table and excess sugar intake can cause calorie intake to go up.

    If you are diligently tracking, and you are making sure to consumed a varied diet, meeting your nutritional needs, you pretty much don't need to track sugar unless doing so for medical reasons.

    All that being said, 10% of total calories coming from added sugar is a reasonable figure for most people, but again I wouldn't bother tracking.
  • jordan357
    jordan357 Posts: 4 Member
    Hey all I'm tryin LCHF for the second time round. Previously could stomach all the fat, but I got some good cookbooks and now generally have blood ketones around 0.9 in the evening. I am hyperglycemia 115-140 in the morning and worried about that but SAD hasn't worked for me since I was a teen. I do avidly pump class 3-6 times a week and do cardio kick boxing or 30 minutes spin 3 times a week. My weight went from 217 sept 20 to 204 about 10 days ago and I think I am in a stall. I am trying to lower carbs but having troubles. Almost no veggies which I love and miss but according to MFP I'm still getting 40-60 grams per day. Besides straight butter, pecans and olives any one have pure fat bombs to share. Glad to be here hope to find some accountabuddies or just co-Ketos here.
  • jordan357
    jordan357 Posts: 4 Member
    edited November 2015
    BTW programmed macro goals are 80 fat, 5 carbs and 15 protein. 1580 total cal's but upto 1900 on double workout days.
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