Macros

dannapearsall wrote: »

ernestrodgers82 wrote: »

dannapearsall wrote: »

I really need help setting my macros. I've read so many different things that I just don't know what to do. I've had them at 45% carbs 20% fat 35% protien for over a month and my weight hasn't moved. I am 5"1' 121lbs and I've had my calories anywhere from 1100 to 1250. When they are at 1250, I can still meet my macros, but I have a hard time meeting the calories. I lift weights 5 times a week for 35-45 minutes, and do vinyasa/ashtanga yoga 5 times a week as well. I teach yoga 2 times a week.

So, with all that info, my goal is to lose fat and gain muscle. Help!!

Perhaps your body type doesn't respond all that well to that much protein. Try upping your carbs to 55% and fat to 27%. That leaves protein at 18%. Here's the source for those proportions http://www.livestrong.com/article/455388-dash-diet-proportions-carbohydrates-fat-protein/

This kind of makes sense. I have lost weight easily before eating lots of fruits and veggies. I upped my protien to help gain muscle.

you know protein and carbs have the same amount of calories per gram right??

Wrong question to ask. Here is how I succeeded at what you are doing: set your caloric goal (which is important; macros are not). I recommend a modest deficit of 10%-20% below your break even. Eat nutrient-dense, satisfying foods that fill you up. In my opinion ALL macros should be AT LEAST 20% of your overall calories; any macro break down where all 3 numbers are 20 or higher (as a percentage) should get the job done. Eating at a caloric deficit you'll need more fat than you think. My guess is, while I was losing weight and trying to preserve muscle, I was eating (approximately) 30% protein, 30% carbs, and 40% fat. The extra fat satisfied me and kept testosterone levels up. You may need a different breakdown. The thing is, listen to your body. The best diet is the one you will stay on.

dannapearsall wrote: »

synacious wrote: »

dannapearsall wrote: »

ernestrodgers82 wrote: »

dannapearsall wrote: »

I really need help setting my macros. I've read so many different things that I just don't know what to do. I've had them at 45% carbs 20% fat 35% protien for over a month and my weight hasn't moved. I am 5"1' 121lbs and I've had my calories anywhere from 1100 to 1250. When they are at 1250, I can still meet my macros, but I have a hard time meeting the calories. I lift weights 5 times a week for 35-45 minutes, and do vinyasa/ashtanga yoga 5 times a week as well. I teach yoga 2 times a week.

So, with all that info, my goal is to lose fat and gain muscle. Help!!

Perhaps your body type doesn't respond all that well to that much protein. Try upping your carbs to 55% and fat to 27%. That leaves protein at 18%. Here's the source for those proportions http://www.livestrong.com/article/455388-dash-diet-proportions-carbohydrates-fat-protein/

This kind of makes sense. I have lost weight easily before eating lots of fruits and veggies. I upped my protien to help gain muscle.

So inaccurate logging elicits defensive response from you, but your body "not responding well to protein" makes sense to you? Sorry, but it doesn't actually work that way. Furthermore, if you're eating at a deficit, you eat protein to retain as much muscle as possible not gain it, because you're not going to gain muscle eating at a deficit like 1200 calories, especially as a woman.

Being attacked for logging what I thought was accurate is what elicits a defensive response.

Logging errors are really common. The reason most of us point them out is because we've made them ourselves at some point.