Need help setting macros and daily calories
CaveGirl1489
Posts: 6 Member
I am currently 143 Ibs 5'1 " and trying to lose body fat and build muscle. I train with a trainer doing strength training 5 days a week and currently have my calories set to 1200 a day but this leaves me feeling tired and hungry at bedtime that I can't fall asleep. My goal is to lose 23 pounds.
I don't want to go up in my daily calories because I'm short and eating over 1200 calories might not be enough of a calorie deficit to lose the weight, although even though I'm short I always weigh more than I look because I have a pretty naturally muscular body and build muscle easily.
I'm also having trouble setting my macros, I want to be eating in the best possible way to help me shed fat and still gain or maintain the muscle. I started training and watching what I eat (not counting calories but eating high protein, no grains, low carbs, no dairy, no soy, no processed food) about 2 months ago where I started at 147 and in 5 weeks I weighed 142 - went from 30% body fat to 25%, lost 8.4 Ibs of fat and gained 4.9 Ibs of muscle.
I measure my body fat again in 2 weeks, but I'm nervous i stopped losing bc the regular scale says 143 now and I haven't noticed a difference when looking in the mirror or fitting into my clothing.
Every time I log calories I end up going over bc I'm so hungry and then I don't continue to log or keep track. I just want to find a way to stay full and energized but still shed the fat off so I can lose these 20 pounds.
Oh and during the week I work as a masseuse and massage 5-6 clients a day 5 days a week which leaves me exhausted by end of day but on weekends I'm not very active.
Any thoughts on what I should set for my daily calorie intake and macros? And how I can stick to logging and tracking my calories in my diary even when I go over ?
Oh and last night I had around 1200 calories logged for the day but I was just so hungry so I tried to have some more almonds, some broccoli but still felt hungry and so I continued to eat and had salmon and it was the weirdest thing but I felt insatiable like this never ending hunger in my stomach. I ended eating more, I had applesauce and 2 spoonfuls of almond butter and finally went to sleep (I didn't feel full but no more hunger) and I didn't log any of it because I wasn't keeping track and measuring at that point , I was just eating until i could feel satiated and go to sleep.
I don't want to go up in my daily calories because I'm short and eating over 1200 calories might not be enough of a calorie deficit to lose the weight, although even though I'm short I always weigh more than I look because I have a pretty naturally muscular body and build muscle easily.
I'm also having trouble setting my macros, I want to be eating in the best possible way to help me shed fat and still gain or maintain the muscle. I started training and watching what I eat (not counting calories but eating high protein, no grains, low carbs, no dairy, no soy, no processed food) about 2 months ago where I started at 147 and in 5 weeks I weighed 142 - went from 30% body fat to 25%, lost 8.4 Ibs of fat and gained 4.9 Ibs of muscle.
I measure my body fat again in 2 weeks, but I'm nervous i stopped losing bc the regular scale says 143 now and I haven't noticed a difference when looking in the mirror or fitting into my clothing.
Every time I log calories I end up going over bc I'm so hungry and then I don't continue to log or keep track. I just want to find a way to stay full and energized but still shed the fat off so I can lose these 20 pounds.
Oh and during the week I work as a masseuse and massage 5-6 clients a day 5 days a week which leaves me exhausted by end of day but on weekends I'm not very active.
Any thoughts on what I should set for my daily calorie intake and macros? And how I can stick to logging and tracking my calories in my diary even when I go over ?
Oh and last night I had around 1200 calories logged for the day but I was just so hungry so I tried to have some more almonds, some broccoli but still felt hungry and so I continued to eat and had salmon and it was the weirdest thing but I felt insatiable like this never ending hunger in my stomach. I ended eating more, I had applesauce and 2 spoonfuls of almond butter and finally went to sleep (I didn't feel full but no more hunger) and I didn't log any of it because I wasn't keeping track and measuring at that point , I was just eating until i could feel satiated and go to sleep.
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Replies
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You are not going to lose fat and gain muscle on a 1200 per day calorie intake. You will lose weight, but you will also lose a good deal of muscle.
You basically have two options..
1. Cut down to about 18% body fat and then run a few bulk/cut cycles.
2. Cut down to about 18% body fat and then run a recomp where you add muscle and lose some fat, over a prolonged period of time.
As far as macros go you should be setting them at about .6 to.85 grams of protein per pound of body weight; .45 grams of fat; and fill in the rest with carbs, or as you see fit. Fat and Proteins are minimums, so it is OK to exceed them.
As far as figuring out your intake..you have two options.
1. Plug your stats into MFP and set it for whatever your goal is - gain, lose, maintain - and eat to that number.
2. go to a few TDEE calculators and plug in your info and tell it that you want to maintain, and hten you will know what your TDEE is. Once you have that number you can subtract 500 calories fromit for a one pound per week loss; or you can eat to that number to run a recomp; or you can add 250 caloreis to bulk at about .5 pound per week gain .
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Well honestly I have enough muscle the only reason I'm strength training because I thought the more muscle I have the more it will help my body burn fat. My ultimate goal is just to lose fat but I thought building muscle and strength training was the best way to do that. I definitely don't want to be bulky, just toned and slender.0
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CaveGirl1489 wrote: »Well honestly I have enough muscle the only reason I'm strength training because I thought the more muscle I have the more it will help my body burn fat. My ultimate goal is just to lose fat but I thought building muscle and strength training was the best way to do that. I definitely don't want to be bulky, just toned and slender.
Ok - few things...
1. You wont get "bulky" because woman do not produce as much testosterone as men do, so the only way for you get truly "bulky" is to use steroids.
2. Yes, muscle will help you in burning for body fat; however, in order to add muscle you have to be in a surplus of calories and some of that surplus is going to go to additional fat. Woman can typically add about .25 percent of muscle per week when bulking the other .75 percent will be fat.
3. If you want to lose more body fat then I would suggest figuring out your TDEE and subtracting 500 calories from that number OR just enter your stats into MFP and set it for one pound per week loss, or half pound per week loss and eat to that number.
4. what is your program like that your trainer has you on? Are you utilizing compound movements like squats, bench press, deadlifts, etc?0 -
WHOAH WHOAH wait - I'm on the same mindset as Cavegirl. I'm trying to tone up + increase muscle mass as well so I figured some circuit training + calorie deficit would do it. Sounds like there's more to it.
How long (a month maybe?) should I "bulk" aka add calories? Ideally, I have 2 months to get bikini-ready. Is it OK to bulk until the end of March and cut for the month of April? Does that work?0 -
You wont get bulky. You're not a guy so it just wont happen. You will however build beautiful curves! Add me as a friend. I eat just a bit over 1200 calories a day. I am leaning out AND building muscle, I eat 1.2 grams of protein per pound of body weight. .25 grams of fat. and .75 grams of carbs. So take your weight (IE : 143 x .25 = 35.75 grams of fat per day). At your weight you could do 1 carb per pound, per day. I am closer to my goal, so my carbs are cut down to .75 grams per pound. Hope this helps. I know it works so don't let anyone tell you it doesn't.0
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...and yes, lifting burns a lot of calories, and builds/maintains muscle, so long as you keep your protein levels high while you cut.0
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Yes I am utilizing all those movements - squats, bench press, deadlift etc. So what happens if I eat 500 calories less than my TDEE and continue the strength training with my trainer 5 days a week (45 min a day)? I will lose body fat ? And what's with the muscle ? Will I be maintaining muscle? Or gaining or losing muscle? And will the amount of carbs I consume effect my body from losing body fat and maintaining the Muscle? Isn't eating less carbs and more protein better for having a lean body and for doing strength training?0
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CaveGirl1489 wrote: »Yes I am utilizing all those movements - squats, bench press, deadlift etc. So what happens if I eat 500 calories less than my TDEE and continue the strength training with my trainer 5 days a week (45 min a day)? I will lose body fat ? And what's with the muscle ? Will I be maintaining muscle? Or gaining or losing muscle? And will the amount of carbs I consume effect my body from losing body fat and maintaining the Muscle? Isn't eating less carbs and more protein better for having a lean body and for doing strength training?
If you continue to weight train, have adequate protein, and a moderate deficit, you will have a better chance at maintaining your current lean body mass. The likelihood of gaining new appreciable muscle mass (not to be confused with increase muscular efficiency) is very slim. The question comes down to, how much of a deficit are you creating at 1200 calories. I know a lot of women, many small, and they are losing at 1700, which includes the shorties.
And no, lifting does not burn a lot of calories. Even considering EPOC, it's minimal.
Carbs are beneficial to lifting as a source of energy..0 -
Well I know the actual lifting doesn't burn many calories but the muscle I gain from it will help me burn more calories through out the day. According to IIFYM TDEE calculator , during the week (when I'm more active bc I'm massaging) my TDEE is 2011 (based on body fat), 1894 (based on body weight) - not sure which is better to use, Tdee based o body fat or body weight and on the weekends my TDEE is 1869 (based on body fat), 1761 (based on body weight). So 1200 calories a day would be like around 500 - 800 calorie deficit.0
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But the problem is that at 1200 calories a day I still feel so hungry by end of day.0
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CaveGirl1489 wrote: »Well I know the actual lifting doesn't burn many calories but the muscle I gain from it will help me burn more calories through out the day. According to IIFYM TDEE calculator , during the week (when I'm more active bc I'm massaging) my TDEE is 2011 (based on body fat), 1894 (based on body weight) - not sure which is better to use, Tdee based o body fat or body weight and on the weekends my TDEE is 1869 (based on body fat), 1761 (based on body weight). So 1200 calories a day would be like around 500 - 800 calorie deficit.
For every lb of muscle one gains, they burn an additional 6 calories per day. The amount of muscle one can build, while in a calorie deficit, it going to be very minimal.
Also, if you use a TDEE calculator, you assume all active. So you won't be eating back exercise calories. Honestly, if you are hungry at 1200 calories, you won't be able to sustain your deficit. So why not bump up your calories to 1500 (slightly slower but probably more sustainable). Aiming for .6-.8g of protein per lb of body mass, should be the minimum. I would also have fiber at 30-40g per day (helps with satiety) and look into low calorie volume foods to help with your hunger issues (eggs whites, veggies, low GI fruits, lean proteins).0 -
CaveGirl1489 wrote: »But the problem is that at 1200 calories a day I still feel so hungry by end of day.
Still not sure where you are getting 1200 from. I plugged your info into Scooby's Workshop to get your TDEE (http://scoobysworkshop.com/calorie-calculator/) (and I guessed your age so this may not be 100% correct). If you were sedentary with a desk job it would be 1671 and if you are lightly active 1915. Even if we assume sedentary and tell the calculator you want a 10% cut that gives you 1500 calories. I'd try that for a while. Will you lose weight slower? Possibly. But it sounds like you are having trouble adhering to your current calories so if you binge too often you're going to wipe out your hard work. If you stick to 1500 you might see constant, slow progress. The other benefit of a smaller cut is you maintain more muscle which it sounds like is important to you.
All these calculators are just guesses. Better to pick a number, try it for a month, and see what happens. Since you are only 10 lbs away from the healthy weight range for your height that's another good reason to slow your weight loss down, you have less fat to lose and don't want your body to cut muscle as well.
As far as feeling hungry, eating at 1500 instead of 1200 should help. Try to increase your protein. @ndj1979 gave you good guidelines for setting your protein and fat. I find if my protein is low I get hungry. And fat gives me the feeling of 'satiation' that I was chasing that got me overweight to begin with. So focus on those, but eat whatever you want in your calories. Keep at it and I think you'll see progress.0 -
Also, I would like to point out, that since you have an active job and you workout 5 days a week, there is a good chance that you need a lot more than 1200 calories, and potentially a lot more than 1500 calories. I know a lot of women losing at 1700-2100 with desk jobs and 5-6 hours of exercise. But use a food scale, start at 1500 and if you are losing more than a lb a week, than increase calories a bit.
Also, dont trust scales or handheld devices for accurate body fat readings.0 -
As someone who is 5'-1" and 140 lbs......I Agree with most of the posters above. I was loosing more when I ate around 1700 calories with large amounts of protein and only weight training 3X a week than I am now at 1500 calories with 5-6 days of weight training, 2 days of 4-5 mile runs, and 15-20 minutes HIIT 3 days a week after weights. Maybe I am working out too much, or maybe something is off. Its consistency that matters....still trying to figure out the balance. And definitely afraid to go back up to 1700 calories at this point, even though it worked before.
I am going to stick with the 1500 calories and work out 5 days a week still. May tone down my long runs though to keep my muscle in check. I think 1200 calories is way too low. I know my BMR is around 1250-1275 and that means without moving ALL DAY. My TDEE is around 1930 or so, which would mean that I SHOULD eat (by the logic of -500 calories) around 1430 calories while maintaining my 5 days a week of working out at a moderate pace...not intense.
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WHOAH WHOAH wait - I'm on the same mindset as Cavegirl. I'm trying to tone up + increase muscle mass as well so I figured some circuit training + calorie deficit would do it. Sounds like there's more to it.
How long (a month maybe?) should I "bulk" aka add calories? Ideally, I have 2 months to get bikini-ready. Is it OK to bulk until the end of March and cut for the month of April? Does that work?
maybe start your own thread so that you do not clog up this one...
Do you know what your current body fat% is? If it is not about 18% then you should not bulk, but continue to cut, keep protein high, and follow a structured lifting regimen...
circuit training is not going to help you gain mass because it does not have progressive overload built in..0 -
CaveGirl1489 wrote: »But the problem is that at 1200 calories a day I still feel so hungry by end of day.
if you are weight training five days a week with an active job then you are not eating enough and that is why you are hungry and tired...
i would advise that you follow the advice in this thread or you are going to burn out fast on your regimen...0 -
CaveGirl1489 wrote: »But the problem is that at 1200 calories a day I still feel so hungry by end of day.
You shouldn't eat 1200 a day. That will come when you get more lean. For now, I think you will need to eat around 171.6 grams of protein, 32.75 grams of fat, and 143 grams of carbs. That is around 1550 calories a day. That is still putting you in a 20% deficit.0 -
RebeccaParmenter wrote: »CaveGirl1489 wrote: »But the problem is that at 1200 calories a day I still feel so hungry by end of day.
You shouldn't eat 1200 a day. That will come when you get more lean. For now, I think you will need to eat around 171.6 grams of protein, 32.75 grams of fat, and 143 grams of carbs. That is around 1550 calories a day. That is still putting you in a 20% deficit.
why does a 140 pound female need 170 grams of protein a day????
and why would you recommend going back to eating 1200 calories when she is more lean?????????????0 -
RebeccaParmenter wrote: »CaveGirl1489 wrote: »But the problem is that at 1200 calories a day I still feel so hungry by end of day.
You shouldn't eat 1200 a day. That will come when you get more lean. For now, I think you will need to eat around 171.6 grams of protein, 32.75 grams of fat, and 143 grams of carbs. That is around 1550 calories a day. That is still putting you in a 20% deficit.
Based on how active she is, she will probably never really need to eat that little.
Also, why so much protein?0 -
WHOAH WHOAH wait - I'm on the same mindset as Cavegirl. I'm trying to tone up + increase muscle mass as well so I figured some circuit training + calorie deficit would do it. Sounds like there's more to it.
How long (a month maybe?) should I "bulk" aka add calories? Ideally, I have 2 months to get bikini-ready. Is it OK to bulk until the end of March and cut for the month of April? Does that work?
Two months is not a long time to get "bikini ready" . But should get you close. I wouldn't bulk until then if you already feel like you need to lean out. I think the macros of 1.2 grams of protein, .25 of fat and 1 gram of carb is a perfect setting of caloric intake for anyone wanting to cut/lean out while building/maintaining muscle.0 -
RebeccaParmenter wrote: »CaveGirl1489 wrote: »But the problem is that at 1200 calories a day I still feel so hungry by end of day.
You shouldn't eat 1200 a day. That will come when you get more lean. For now, I think you will need to eat around 171.6 grams of protein, 32.75 grams of fat, and 143 grams of carbs. That is around 1550 calories a day. That is still putting you in a 20% deficit.
Based on how active she is, she will probably never really need to eat that little.
Also, why so much protein?
You're right, she probably wont need to eat that little unless she ever plans on doing fitness comps. I eat 1.2 grams per pound on protein because that is what your body needs to maintain/build while you are cutting out calories. Otherwise your heavy lifting will get you nowhere.0 -
If your trainer is the one having you eat 1200 a day while doing strength training with him as well, the first thing you should do is fire your trainer.0
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Mike Matthews book for women, thinner leaner stronger is an amazing book with tips , exercises, marco help for each individual woman etc. Its an amazing book and I've come A LONG way in the six months or so after reading it.0
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RebeccaParmenter wrote: »RebeccaParmenter wrote: »CaveGirl1489 wrote: »But the problem is that at 1200 calories a day I still feel so hungry by end of day.
You shouldn't eat 1200 a day. That will come when you get more lean. For now, I think you will need to eat around 171.6 grams of protein, 32.75 grams of fat, and 143 grams of carbs. That is around 1550 calories a day. That is still putting you in a 20% deficit.
Based on how active she is, she will probably never really need to eat that little.
Also, why so much protein?
You're right, she probably wont need to eat that little unless she ever plans on doing fitness comps. I eat 1.2 grams per pound on protein because that is what your body needs to maintain/build while you are cutting out calories. Otherwise your heavy lifting will get you nowhere.
The general recommendations are roughly 1g of protein per lb of lean body mass, not weight.
http://community.myfitnesspal.com/en/discussion/823505/research-on-protien-intake0 -
RebeccaParmenter wrote: »RebeccaParmenter wrote: »CaveGirl1489 wrote: »But the problem is that at 1200 calories a day I still feel so hungry by end of day.
You shouldn't eat 1200 a day. That will come when you get more lean. For now, I think you will need to eat around 171.6 grams of protein, 32.75 grams of fat, and 143 grams of carbs. That is around 1550 calories a day. That is still putting you in a 20% deficit.
Based on how active she is, she will probably never really need to eat that little.
Also, why so much protein?
You're right, she probably wont need to eat that little unless she ever plans on doing fitness comps. I eat 1.2 grams per pound on protein because that is what your body needs to maintain/build while you are cutting out calories. Otherwise your heavy lifting will get you nowhere.
totally false0 -
RebeccaParmenter wrote: »Mike Matthews book for women, thinner leaner stronger is an amazing book with tips , exercises, marco help for each individual woman etc. Its an amazing book and I've come A LONG way in the six months or so after reading it.
sounds like the bro science is strong in that book ...0 -
Yeah well my progress isn't lying. I have only gotten leaner and stronger during the process. No, its not "bro science" in his books. He backs up everything he recommends with REAL science and research. I have lost around 25 pounds of fat and put on a ton of muscle. My fiancé has lost around 40lbs of fat and also added a ton of muscle. So call it what you want, but his "something" IS working beautifully.0
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RebeccaParmenter wrote: »RebeccaParmenter wrote: »CaveGirl1489 wrote: »But the problem is that at 1200 calories a day I still feel so hungry by end of day.
You shouldn't eat 1200 a day. That will come when you get more lean. For now, I think you will need to eat around 171.6 grams of protein, 32.75 grams of fat, and 143 grams of carbs. That is around 1550 calories a day. That is still putting you in a 20% deficit.
Based on how active she is, she will probably never really need to eat that little.
Also, why so much protein?
You're right, she probably wont need to eat that little unless she ever plans on doing fitness comps. I eat 1.2 grams per pound on protein because that is what your body needs to maintain/build while you are cutting out calories. Otherwise your heavy lifting will get you nowhere.
The general recommendations are roughly 1g of protein per lb of lean body mass, not weight.
http://community.myfitnesspal.com/en/discussion/823505/research-on-protien-intake
You do realize most of the articles you just posted in that link back up my 1.2 recommendation right?0 -
RebeccaParmenter wrote: »Yeah well my progress isn't lying. I have only gotten leaner and stronger during the process. No, its not "bro science" in his books. He backs up everything he recommends with REAL science and research. I have lost around 25 pounds of fat and put on a ton of muscle. My fiancé has lost around 40lbs of fat and also added a ton of muscle. So call it what you want, but his "something" IS working beautifully.
I doubt you have put on a ton of muscle while lifting in a calorie deficit of 1220 calories per day, per your profile......
Do you have any numbers to back these claims up?0 -
RebeccaParmenter wrote: »RebeccaParmenter wrote: »RebeccaParmenter wrote: »CaveGirl1489 wrote: »But the problem is that at 1200 calories a day I still feel so hungry by end of day.
You shouldn't eat 1200 a day. That will come when you get more lean. For now, I think you will need to eat around 171.6 grams of protein, 32.75 grams of fat, and 143 grams of carbs. That is around 1550 calories a day. That is still putting you in a 20% deficit.
Based on how active she is, she will probably never really need to eat that little.
Also, why so much protein?
You're right, she probably wont need to eat that little unless she ever plans on doing fitness comps. I eat 1.2 grams per pound on protein because that is what your body needs to maintain/build while you are cutting out calories. Otherwise your heavy lifting will get you nowhere.
The general recommendations are roughly 1g of protein per lb of lean body mass, not weight.
http://community.myfitnesspal.com/en/discussion/823505/research-on-protien-intake
You do realize most of the articles you just posted in that link back up my 1.2 recommendation right?
Actually, they dont. They are in kg. Looking at the OP.
Weight in lbs = 143
Weight in KG = 64.8
Protein @ 1.4 = 90.7
Protein @ 2g/kg = 129.6
At the top end that would be a little over 1g per lb of lbm.
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