Calories vs Macros
Replies
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A deficit in calories is very important and equally important are macros. Even on a deficit you can hit a plateau and add on fat because of your macros. Please note that everyone’s macro's are different and you can't take someone else's macro's and use them and expect the same results. First I would start off by knowing your body type and then go from there. That will determine your macro ratio. Here is a basic guide to get you started. Let me know what you score and I can guide you macro wise on where you need to be. Just remember your body is different. If you fuel a car with diesel fuel you would go nowhere fast. Make sure you are using the right fuel for you.
http://www.bodybuilding.com/fun/becker3.htm
Body Type Protein Carbs Fat
Ectomorph 25% 55% 20%
Mesomorph 30% 40% 30%
Endomorph 35% 25% 40%
those body types are not real and those ratios do not apply.
Macros are a very individual thing.
Yes they are very individual! You are correct however they do apply. You have to have some sort of a starting point. Then you go from there. That is a pretty good starting point above. Then you factor in activity type, goals, and how you feel, how are your workouts go and so on. Then you tweak it every month or so to get them exactly on point. Takes a bunch on looking within yourself and looking in the mirror to get it perfect but it is worth it.
How do debunked body types apply?
You are not making any sense since they are not debunked.0 -
A deficit in calories is very important and equally important are macros. Even on a deficit you can hit a plateau and add on fat because of your macros. Please note that everyone’s macro's are different and you can't take someone else's macro's and use them and expect the same results. First I would start off by knowing your body type and then go from there. That will determine your macro ratio. Here is a basic guide to get you started. Let me know what you score and I can guide you macro wise on where you need to be. Just remember your body is different. If you fuel a car with diesel fuel you would go nowhere fast. Make sure you are using the right fuel for you.
http://www.bodybuilding.com/fun/becker3.htm
Body Type Protein Carbs Fat
Ectomorph 25% 55% 20%
Mesomorph 30% 40% 30%
Endomorph 35% 25% 40%
those body types are not real and those ratios do not apply.
Macros are a very individual thing.
Yes they are very individual! You are correct however they do apply. You have to have some sort of a starting point. Then you go from there. That is a pretty good starting point above. Then you factor in activity type, goals, and how you feel, how are your workouts go and so on. Then you tweak it every month or so to get them exactly on point. Takes a bunch on looking within yourself and looking in the mirror to get it perfect but it is worth it.
How do debunked body types apply?
You are not making any sense since they are not debunked.
Using them to dictate what a person should and should not be eating because of how they look, is.4 -
A deficit in calories is very important and equally important are macros. Even on a deficit you can hit a plateau and add on fat because of your macros. Please note that everyone’s macro's are different and you can't take someone else's macro's and use them and expect the same results. First I would start off by knowing your body type and then go from there. That will determine your macro ratio. Here is a basic guide to get you started. Let me know what you score and I can guide you macro wise on where you need to be. Just remember your body is different. If you fuel a car with diesel fuel you would go nowhere fast. Make sure you are using the right fuel for you.
http://www.bodybuilding.com/fun/becker3.htm
Body Type Protein Carbs Fat
Ectomorph 25% 55% 20%
Mesomorph 30% 40% 30%
Endomorph 35% 25% 40%
those body types are not real and those ratios do not apply.
Macros are a very individual thing.
Yes they are very individual! You are correct however they do apply. You have to have some sort of a starting point. Then you go from there. That is a pretty good starting point above. Then you factor in activity type, goals, and how you feel, how are your workouts go and so on. Then you tweak it every month or so to get them exactly on point. Takes a bunch on looking within yourself and looking in the mirror to get it perfect but it is worth it.
How do debunked body types apply?
You are not making any sense since they are not debunked.
"William H. Sheldon, PhD, MD, introduced the concept of body types, or somatotypes, in the 1940s. Since then, nutritionists, exercise physiologists, and even doctors have used it to help design effective, individualized fitness plans. The gist is that everyone falls, though not altogether neatly, into the three categories below. Keep in mind that these are generalizations, and that most of us have characteristics of two or even all three somatotypes."
This is the only "scientific" thing I could find on them in 3 pages of google...most were articles from Fitness etc...
2 -
A deficit in calories is very important and equally important are macros. Even on a deficit you can hit a plateau and add on fat because of your macros. Please note that everyone’s macro's are different and you can't take someone else's macro's and use them and expect the same results. First I would start off by knowing your body type and then go from there. That will determine your macro ratio. Here is a basic guide to get you started. Let me know what you score and I can guide you macro wise on where you need to be. Just remember your body is different. If you fuel a car with diesel fuel you would go nowhere fast. Make sure you are using the right fuel for you.
http://www.bodybuilding.com/fun/becker3.htm
Body Type Protein Carbs Fat
Ectomorph 25% 55% 20%
Mesomorph 30% 40% 30%
Endomorph 35% 25% 40%
those body types are not real and those ratios do not apply.
Macros are a very individual thing.
Yes they are very individual! You are correct however they do apply. You have to have some sort of a starting point. Then you go from there. That is a pretty good starting point above. Then you factor in activity type, goals, and how you feel, how are your workouts go and so on. Then you tweak it every month or so to get them exactly on point. Takes a bunch on looking within yourself and looking in the mirror to get it perfect but it is worth it.
How do debunked body types apply?
You are not making any sense since they are not debunked.
"William H. Sheldon, PhD, MD, introduced the concept of body types, or somatotypes, in the 1940s. Since then, nutritionists, exercise physiologists, and even doctors have used it to help design effective, individualized fitness plans. The gist is that everyone falls, though not altogether neatly, into the three categories below. Keep in mind that these are generalizations, and that most of us have characteristics of two or even all three somatotypes."
This is the only "scientific" thing I could find on them in 3 pages of google...most were articles from Fitness etc...
"The gist is that everyone falls, though not altogether neatly, into the three categories below. Keep in mind that these are generalizations, and that most of us have characteristics of two or even all three somatotypes"
Exactly what I stated. You use it as a basis and tweek to find your perfect combo of your perfect ratio. I never stated it is the end all be all.0 -
wow, seeing some mean posters on this thread which is very unfortunate.
I have noticed this within MFP threads, how about we stick to, if someone didn't ask for your opinion, don't give it?1 -
wow, seeing some mean posters on this thread which is very unfortunate.
I have noticed this within MFP threads, how about we stick to, if someone didn't ask for your opinion, don't give it?
That's not how message boards work. At all. And can you point out in which post someone was "mean"?7 -
A deficit in calories is very important and equally important are macros. Even on a deficit you can hit a plateau and add on fat because of your macros. Please note that everyone’s macro's are different and you can't take someone else's macro's and use them and expect the same results. First I would start off by knowing your body type and then go from there. That will determine your macro ratio. Here is a basic guide to get you started. Let me know what you score and I can guide you macro wise on where you need to be. Just remember your body is different. If you fuel a car with diesel fuel you would go nowhere fast. Make sure you are using the right fuel for you.
http://www.bodybuilding.com/fun/becker3.htm
Body Type Protein Carbs Fat
Ectomorph 25% 55% 20%
Mesomorph 30% 40% 30%
Endomorph 35% 25% 40%
These are the things you said that were just so wrong.
When called on the fact macros are individual is when you back tracked....
and please explain how you can gain fat in a deficit.....please.1 -
wow, seeing some mean posters on this thread which is very unfortunate.
I have noticed this within MFP threads, how about we stick to, if someone didn't ask for your opinion, don't give it?
and how is this related to the OP?
and it's not friday yet you can't make this a "mean people thread".
and ah hello pot...not sure anyone asked for your opinion either?3 -
A deficit in calories is very important and equally important are macros. Even on a deficit you can hit a plateau and add on fat because of your macros. Please note that everyone’s macro's are different and you can't take someone else's macro's and use them and expect the same results. First I would start off by knowing your body type and then go from there. That will determine your macro ratio. Here is a basic guide to get you started. Let me know what you score and I can guide you macro wise on where you need to be. Just remember your body is different. If you fuel a car with diesel fuel you would go nowhere fast. Make sure you are using the right fuel for you.
http://www.bodybuilding.com/fun/becker3.htm
Body Type Protein Carbs Fat
Ectomorph 25% 55% 20%
Mesomorph 30% 40% 30%
Endomorph 35% 25% 40%
These are the things you said that were just so wrong.
When called on the fact macros are individual is when you back tracked....
and please explain how you can gain fat in a deficit.....please.
If I have to explain that then you really have no business being on a fitness thread talking about nutrition.3 -
@SezxyStef Ohh Touche dear0
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.A deficit in calories is very important and equally important are macros. Even on a deficit you can hit a plateau and add on fat because of your macros. Please note that everyone’s macro's are different and you can't take someone else's macro's and use them and expect the same results. First I would start off by knowing your body type and then go from there. That will determine your macro ratio. Here is a basic guide to get you started. Let me know what you score and I can guide you macro wise on where you need to be. Just remember your body is different. If you fuel a car with diesel fuel you would go nowhere fast. Make sure you are using the right fuel for you.
http://www.bodybuilding.com/fun/becker3.htm
Body Type Protein Carbs Fat
Ectomorph 25% 55% 20%
Mesomorph 30% 40% 30%
Endomorph 35% 25% 40%
These are the things you said that were just so wrong.
When called on the fact macros are individual is when you back tracked....
and please explain how you can gain fat in a deficit.....please.
If I have to explain that then you really have no business being on a fitness thread talking about nutrition.
Because you can't explain it.
Because biologically and physically it simply does not happen. You don't gain fat when at a deficit. It's as simple as that. the energy has to come from somewhere to build fat cells, if you're at a deficit there is no energy to build fat cells.
This is basic science.
If you make a claim you should be willing to back it up, you have failed to do so when questioned.
6 -
Umm....you posted in the general weight loss and help section. So.....if one has a question they shouldn't ask?A deficit in calories is very important and equally important are macros. Even on a deficit you can hit a plateau and add on fat because of your macros. Please note that everyone’s macro's are different and you can't take someone else's macro's and use them and expect the same results. First I would start off by knowing your body type and then go from there. That will determine your macro ratio. Here is a basic guide to get you started. Let me know what you score and I can guide you macro wise on where you need to be. Just remember your body is different. If you fuel a car with diesel fuel you would go nowhere fast. Make sure you are using the right fuel for you.
http://www.bodybuilding.com/fun/becker3.htm
Body Type Protein Carbs Fat
Ectomorph 25% 55% 20%
Mesomorph 30% 40% 30%
Endomorph 35% 25% 40%
These are the things you said that were just so wrong.
When called on the fact macros are individual is when you back tracked....
and please explain how you can gain fat in a deficit.....please.
If I have to explain that then you really have no business being on a fitness thread talking about nutrition.3 -
A deficit in calories is very important and equally important are macros. Even on a deficit you can hit a plateau and add on fat because of your macros. Please note that everyone’s macro's are different and you can't take someone else's macro's and use them and expect the same results. First I would start off by knowing your body type and then go from there. That will determine your macro ratio. Here is a basic guide to get you started. Let me know what you score and I can guide you macro wise on where you need to be. Just remember your body is different. If you fuel a car with diesel fuel you would go nowhere fast. Make sure you are using the right fuel for you.
http://www.bodybuilding.com/fun/becker3.htm
Body Type Protein Carbs Fat
Ectomorph 25% 55% 20%
Mesomorph 30% 40% 30%
Endomorph 35% 25% 40%
No. This is wrong. Especially the bold. Just worry about calories first for weight loss. Macros are more important for nutrition. I personally lost all of my weight not having any idea what my "body type" was. I just used mfp's default macros of 20% P, 30% F, 50% C. I try to hit the protien goal everyday and just let the fats and carbs fall where they may.3 -
I think it depends on the exercise you're doing, and what your goals are. Personally, I am trying to lose fat at the minute so I'm consuming 1300-1400 cals a day (I weigh 150lbs and I'm 5'6) and trying to keep my macros as 40% protein, 40% carbs and 20% fat. I'm weight training 4 times a week as well as running a couple of days a week. I've lost 13lb in 8 weeks, and gained 0.5lb of lean muscle. I find it easy enough to keep my food interesting on those calories!
exercise maybe...as a lifter yes I concentrated on getting in proteins but for weight loss calorie is king.
And the other bolded...probably not unless you are new to lifting and doing a progressive load lifting program...as "weight training" can encompass a lot of different things.
OP it depends on your goals...if you are mostly into losing weight...calories. If you want to maintain muscle while losing fat and you are lifting calories and protein.
My PT has been monitoring my body fat, lean muscle and inches closely and I can assure you I have gained 0.5lb of lean muscle. I have been ensuring I get enough protein, and tracking my calories. However, carbs are also needed for energy and need replenished after a workout - which was what I meant when I said it can depend on your exercise regime.
My weights routine incorporates intensive heavy weights and low reps 4 times a week for 30 minutes.
My point was, my calories are made up of my macros - you can cut calories all you want but excluding food groups is not going to lead to optimum energy levels and health. Calories and macros can be a process of trial and error. 40-40-20 can work for 1 person and not work for another.
Unless you are getting regular dexa scans to show the lean mass gains I wouldn't trust those numbers. I suspect your PT is using calipers which eh...margin of error is large enough to negate those gains...and it's almost impossible to gain muscle while on a deficit and based on your numbers you are on a 1lb a week loss deficit as we are about the same size and I maintain on 2k-2500 depending on cardio. Not trying to discourage anyone but reality is what I have mentioned.
and most here are not interested in the health/energy aspect of this life...they want the scale to go down period.
The macro thing confuses a lot of people so I rarely even go into it and the reasons for watching them unless asked.
"Not trying to discourage anyone"....yet you are. I've said pretty much the exact same as anyone else on this thread yet you're picking on me for some reason. OP asked which was better, counting calories or macros. I gave my opinion and explained why it worked for me.
I know a lot of people who use MFP who are very interested in proper health and nutrition, as am I - which was why my opinion highlighted the importance of being healthy and happy.
Anyway, I'm off to training to let my PT know the Internet says he's full of BS.
who am I discouraging? You? because I have said you probably haven't gained 1/2lb of muscle in a deficit?
Sorry if you are discouraged by that but your PT shouldn't be telling you this and setting you up for being discouraged when you tell people this and they tell you the truth.
If the OP indicates they are interested in keeping fit and working with the best energy levels they can and be healthy I will give them the information to the best of my ability.
As for your PT have at but I didn't tell you he was full of BS I just know that calipers have a margin of error and in as steep of a deficit that you are in ...yah no muscle gain.
I never once mentioned how he is measuring my body fat and muscle. Perhaps he's using calipers, body fat scales and I've had a dexa scan. You're very quick to shoot someone down. I simply posted a reply to OP who was asking for advice, I didn't ask for your opinion on my health and fitness - we were talking about macros and calories. I wasn't posting asking for opinions about my size and training, I was just giving my innocent opinion - but sure, that'll definitely be the last time I do that on here if this is what the users are like.
you made a claim you gained 1/2lb of muscle for whatever reason...
I won't let a claim like that go without a dispute as it is hard enough for us woman to gain muscle on a bulk let alone in a cut...so for you to claim that you are setting other women up for disappointment...I won't let that slide regardless of what you posted or why.
You didn't need to add in the 1/2lb muscle gain but you did so deal with the consequences.
To add - the reference was to adding 1/2 lb of lean muscle mass.
There is no such thing as lean muscle mass unless you are asking the butcher for a cut of meat.
Your body will decide how much fat is in muscle mass - you'll have no control over that. You'll have better control of the fat on top of the muscle.
What was probably gotten was a figure for Lean Body Mass (LBM) - which happens to include muscle, but everything else that is not fat.
If the DEXA scan printout gave a figure for Lean Muscle Mass - I'd be very curious.
Most people use the terms LBM and lean muscle mass (used in commercials too) rather sloppily and they don't mean the same thing at all, since one isn't even a thing.3 -
Everyone is different. It took me about a year to find the right mix.
I have been consistent with:
50% protein
30% carbs
20% fat
Most of my carbs come from fruits and vegetables and the fat is from nuts, fish, avacado etc.
I haven't lost a lot, but it's staying off and after 6 months of this, it still works so no plateau.
Calories vary based on my activity and I use the fit bit for that. Somewhere between 1200 and 1800 depending on the morning routine.
On weight days, I can eat a little more.
Best advise:
Stay away from processed food and drink enough water!0 -
@MarianT50 I wasn't going to jump in here but want to say this to you. Ignore it. It's not even worth it. The same thing is said to a LOT of people by the same person. Women can gain .5 pound of muscle per month. Harder in a deficit but possible of you're eating the right stuff. There are world famous trainers that will tell you this and I can assure you they have more knowledge. Proof is in the pictures. Keep up the great work and you do you!3
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I think it depends on the exercise you're doing, and what your goals are. Personally, I am trying to lose fat at the minute so I'm consuming 1300-1400 cals a day (I weigh 150lbs and I'm 5'6) and trying to keep my macros as 40% protein, 40% carbs and 20% fat. I'm weight training 4 times a week as well as running a couple of days a week. I've lost 13lb in 8 weeks, and gained 0.5lb of lean muscle. I find it easy enough to keep my food interesting on those calories!
exercise maybe...as a lifter yes I concentrated on getting in proteins but for weight loss calorie is king.
And the other bolded...probably not unless you are new to lifting and doing a progressive load lifting program...as "weight training" can encompass a lot of different things.
OP it depends on your goals...if you are mostly into losing weight...calories. If you want to maintain muscle while losing fat and you are lifting calories and protein.
My PT has been monitoring my body fat, lean muscle and inches closely and I can assure you I have gained 0.5lb of lean muscle. I have been ensuring I get enough protein, and tracking my calories. However, carbs are also needed for energy and need replenished after a workout - which was what I meant when I said it can depend on your exercise regime.
My weights routine incorporates intensive heavy weights and low reps 4 times a week for 30 minutes.
My point was, my calories are made up of my macros - you can cut calories all you want but excluding food groups is not going to lead to optimum energy levels and health. Calories and macros can be a process of trial and error. 40-40-20 can work for 1 person and not work for another.
Unless you are getting regular dexa scans to show the lean mass gains I wouldn't trust those numbers. I suspect your PT is using calipers which eh...margin of error is large enough to negate those gains...and it's almost impossible to gain muscle while on a deficit and based on your numbers you are on a 1lb a week loss deficit as we are about the same size and I maintain on 2k-2500 depending on cardio. Not trying to discourage anyone but reality is what I have mentioned.
and most here are not interested in the health/energy aspect of this life...they want the scale to go down period.
The macro thing confuses a lot of people so I rarely even go into it and the reasons for watching them unless asked.
"Not trying to discourage anyone"....yet you are. I've said pretty much the exact same as anyone else on this thread yet you're picking on me for some reason. OP asked which was better, counting calories or macros. I gave my opinion and explained why it worked for me.
I know a lot of people who use MFP who are very interested in proper health and nutrition, as am I - which was why my opinion highlighted the importance of being healthy and happy.
Anyway, I'm off to training to let my PT know the Internet says he's full of BS.
who am I discouraging? You? because I have said you probably haven't gained 1/2lb of muscle in a deficit?
Sorry if you are discouraged by that but your PT shouldn't be telling you this and setting you up for being discouraged when you tell people this and they tell you the truth.
If the OP indicates they are interested in keeping fit and working with the best energy levels they can and be healthy I will give them the information to the best of my ability.
As for your PT have at but I didn't tell you he was full of BS I just know that calipers have a margin of error and in as steep of a deficit that you are in ...yah no muscle gain.
I never once mentioned how he is measuring my body fat and muscle. Perhaps he's using calipers, body fat scales and I've had a dexa scan. You're very quick to shoot someone down. I simply posted a reply to OP who was asking for advice, I didn't ask for your opinion on my health and fitness - we were talking about macros and calories. I wasn't posting asking for opinions about my size and training, I was just giving my innocent opinion - but sure, that'll definitely be the last time I do that on here if this is what the users are like.
you made a claim you gained 1/2lb of muscle for whatever reason...
I won't let a claim like that go without a dispute as it is hard enough for us woman to gain muscle on a bulk let alone in a cut...so for you to claim that you are setting other women up for disappointment...I won't let that slide regardless of what you posted or why.
You didn't need to add in the 1/2lb muscle gain but you did so deal with the consequences.
If she is new to resistance training and eating sufficient protein and training hard, she and most newer lifters can easily gain .5lb of muscle in 2 months, even while on a deficit. Gains of .25-.5lbs a month are not out of the realm for the first 12-18 months of resistance training for an untrained individual, even on a caloric deficit. WE had an entire thread about this last week with peer reviewed studies et al. Newer research shows you gain gain muscle on a deficit with proper nutrition and training. Not as efficiently as if you were in a small surplus, but doable, especially for an untrained individual.
I would question it harder if she was like 16%BF well trained individual who had been lifting for years.4 -
BillMcKay1 wrote: »I think it depends on the exercise you're doing, and what your goals are. Personally, I am trying to lose fat at the minute so I'm consuming 1300-1400 cals a day (I weigh 150lbs and I'm 5'6) and trying to keep my macros as 40% protein, 40% carbs and 20% fat. I'm weight training 4 times a week as well as running a couple of days a week. I've lost 13lb in 8 weeks, and gained 0.5lb of lean muscle. I find it easy enough to keep my food interesting on those calories!
exercise maybe...as a lifter yes I concentrated on getting in proteins but for weight loss calorie is king.
And the other bolded...probably not unless you are new to lifting and doing a progressive load lifting program...as "weight training" can encompass a lot of different things.
OP it depends on your goals...if you are mostly into losing weight...calories. If you want to maintain muscle while losing fat and you are lifting calories and protein.
My PT has been monitoring my body fat, lean muscle and inches closely and I can assure you I have gained 0.5lb of lean muscle. I have been ensuring I get enough protein, and tracking my calories. However, carbs are also needed for energy and need replenished after a workout - which was what I meant when I said it can depend on your exercise regime.
My weights routine incorporates intensive heavy weights and low reps 4 times a week for 30 minutes.
My point was, my calories are made up of my macros - you can cut calories all you want but excluding food groups is not going to lead to optimum energy levels and health. Calories and macros can be a process of trial and error. 40-40-20 can work for 1 person and not work for another.
Unless you are getting regular dexa scans to show the lean mass gains I wouldn't trust those numbers. I suspect your PT is using calipers which eh...margin of error is large enough to negate those gains...and it's almost impossible to gain muscle while on a deficit and based on your numbers you are on a 1lb a week loss deficit as we are about the same size and I maintain on 2k-2500 depending on cardio. Not trying to discourage anyone but reality is what I have mentioned.
and most here are not interested in the health/energy aspect of this life...they want the scale to go down period.
The macro thing confuses a lot of people so I rarely even go into it and the reasons for watching them unless asked.
"Not trying to discourage anyone"....yet you are. I've said pretty much the exact same as anyone else on this thread yet you're picking on me for some reason. OP asked which was better, counting calories or macros. I gave my opinion and explained why it worked for me.
I know a lot of people who use MFP who are very interested in proper health and nutrition, as am I - which was why my opinion highlighted the importance of being healthy and happy.
Anyway, I'm off to training to let my PT know the Internet says he's full of BS.
who am I discouraging? You? because I have said you probably haven't gained 1/2lb of muscle in a deficit?
Sorry if you are discouraged by that but your PT shouldn't be telling you this and setting you up for being discouraged when you tell people this and they tell you the truth.
If the OP indicates they are interested in keeping fit and working with the best energy levels they can and be healthy I will give them the information to the best of my ability.
As for your PT have at but I didn't tell you he was full of BS I just know that calipers have a margin of error and in as steep of a deficit that you are in ...yah no muscle gain.
I never once mentioned how he is measuring my body fat and muscle. Perhaps he's using calipers, body fat scales and I've had a dexa scan. You're very quick to shoot someone down. I simply posted a reply to OP who was asking for advice, I didn't ask for your opinion on my health and fitness - we were talking about macros and calories. I wasn't posting asking for opinions about my size and training, I was just giving my innocent opinion - but sure, that'll definitely be the last time I do that on here if this is what the users are like.
you made a claim you gained 1/2lb of muscle for whatever reason...
I won't let a claim like that go without a dispute as it is hard enough for us woman to gain muscle on a bulk let alone in a cut...so for you to claim that you are setting other women up for disappointment...I won't let that slide regardless of what you posted or why.
You didn't need to add in the 1/2lb muscle gain but you did so deal with the consequences.
If she is new to resistance training and eating sufficient protein and training hard, she and most newer lifters can easily gain .5lb of muscle in 2 months, even while on a deficit. Gains of .25-.5lbs a month are not out of the realm for the first 12-18 months of resistance training for an untrained individual, even on a caloric deficit. WE had an entire thread about this last week with peer reviewed studies et al. Newer research shows you gain gain muscle on a deficit with proper nutrition and training. Not as efficiently as if you were in a small surplus, but doable, especially for an untrained individual.
I would question it harder if she was like 16%BF well trained individual who had been lifting for years.
I know you can gain in a small deficit doing everything right hence why i asked how it was measured what weight was being lifted etc got no response to any of it....but with a 500 or more a day deficit nope I can't see gaining much muscle at all...can you? I've been there doing it all right nutrition progressive load no gains on a 500 a day deficit0 -
A deficit in calories is very important and equally important are macros. Even on a deficit you can hit a plateau and add on fat because of your macros. Please note that everyone’s macro's are different and you can't take someone else's macro's and use them and expect the same results. First I would start off by knowing your body type and then go from there. That will determine your macro ratio. Here is a basic guide to get you started. Let me know what you score and I can guide you macro wise on where you need to be. Just remember your body is different. If you fuel a car with diesel fuel you would go nowhere fast. Make sure you are using the right fuel for you.
http://www.bodybuilding.com/fun/becker3.htm
Body Type Protein Carbs Fat
Ectomorph 25% 55% 20%
Mesomorph 30% 40% 30%
Endomorph 35% 25% 40%
These are the things you said that were just so wrong.
When called on the fact macros are individual is when you back tracked....
and please explain how you can gain fat in a deficit.....please.
If I have to explain that then you really have no business being on a fitness thread talking about nutrition.
So please educate me as that is one of the best things I've heard to date insert sarcasm here3 -
BillMcKay1 wrote: »I think it depends on the exercise you're doing, and what your goals are. Personally, I am trying to lose fat at the minute so I'm consuming 1300-1400 cals a day (I weigh 150lbs and I'm 5'6) and trying to keep my macros as 40% protein, 40% carbs and 20% fat. I'm weight training 4 times a week as well as running a couple of days a week. I've lost 13lb in 8 weeks, and gained 0.5lb of lean muscle. I find it easy enough to keep my food interesting on those calories!
exercise maybe...as a lifter yes I concentrated on getting in proteins but for weight loss calorie is king.
And the other bolded...probably not unless you are new to lifting and doing a progressive load lifting program...as "weight training" can encompass a lot of different things.
OP it depends on your goals...if you are mostly into losing weight...calories. If you want to maintain muscle while losing fat and you are lifting calories and protein.
My PT has been monitoring my body fat, lean muscle and inches closely and I can assure you I have gained 0.5lb of lean muscle. I have been ensuring I get enough protein, and tracking my calories. However, carbs are also needed for energy and need replenished after a workout - which was what I meant when I said it can depend on your exercise regime.
My weights routine incorporates intensive heavy weights and low reps 4 times a week for 30 minutes.
My point was, my calories are made up of my macros - you can cut calories all you want but excluding food groups is not going to lead to optimum energy levels and health. Calories and macros can be a process of trial and error. 40-40-20 can work for 1 person and not work for another.
Unless you are getting regular dexa scans to show the lean mass gains I wouldn't trust those numbers. I suspect your PT is using calipers which eh...margin of error is large enough to negate those gains...and it's almost impossible to gain muscle while on a deficit and based on your numbers you are on a 1lb a week loss deficit as we are about the same size and I maintain on 2k-2500 depending on cardio. Not trying to discourage anyone but reality is what I have mentioned.
and most here are not interested in the health/energy aspect of this life...they want the scale to go down period.
The macro thing confuses a lot of people so I rarely even go into it and the reasons for watching them unless asked.
"Not trying to discourage anyone"....yet you are. I've said pretty much the exact same as anyone else on this thread yet you're picking on me for some reason. OP asked which was better, counting calories or macros. I gave my opinion and explained why it worked for me.
I know a lot of people who use MFP who are very interested in proper health and nutrition, as am I - which was why my opinion highlighted the importance of being healthy and happy.
Anyway, I'm off to training to let my PT know the Internet says he's full of BS.
who am I discouraging? You? because I have said you probably haven't gained 1/2lb of muscle in a deficit?
Sorry if you are discouraged by that but your PT shouldn't be telling you this and setting you up for being discouraged when you tell people this and they tell you the truth.
If the OP indicates they are interested in keeping fit and working with the best energy levels they can and be healthy I will give them the information to the best of my ability.
As for your PT have at but I didn't tell you he was full of BS I just know that calipers have a margin of error and in as steep of a deficit that you are in ...yah no muscle gain.
I never once mentioned how he is measuring my body fat and muscle. Perhaps he's using calipers, body fat scales and I've had a dexa scan. You're very quick to shoot someone down. I simply posted a reply to OP who was asking for advice, I didn't ask for your opinion on my health and fitness - we were talking about macros and calories. I wasn't posting asking for opinions about my size and training, I was just giving my innocent opinion - but sure, that'll definitely be the last time I do that on here if this is what the users are like.
you made a claim you gained 1/2lb of muscle for whatever reason...
I won't let a claim like that go without a dispute as it is hard enough for us woman to gain muscle on a bulk let alone in a cut...so for you to claim that you are setting other women up for disappointment...I won't let that slide regardless of what you posted or why.
You didn't need to add in the 1/2lb muscle gain but you did so deal with the consequences.
If she is new to resistance training and eating sufficient protein and training hard, she and most newer lifters can easily gain .5lb of muscle in 2 months, even while on a deficit. Gains of .25-.5lbs a month are not out of the realm for the first 12-18 months of resistance training for an untrained individual, even on a caloric deficit. WE had an entire thread about this last week with peer reviewed studies et al. Newer research shows you gain gain muscle on a deficit with proper nutrition and training. Not as efficiently as if you were in a small surplus, but doable, especially for an untrained individual.
I would question it harder if she was like 16%BF well trained individual who had been lifting for years.
I know you can gain in a small deficit doing everything right hence why i asked how it was measured what weight was being lifted etc got no response to any of it....but with a 500 or more a day deficit nope I can't see gaining much muscle at all...can you? I've been there doing it all right nutrition progressive load no gains on a 500 a day deficit
So your weights completely stalled at 500 cal deficit? I've been on a 1000cal a day give or take since mid may and my thighs to start were 23inches of flab, they are now 25 and rock solid with muscle. Squats from empty bar to 190lbs yesterday and deads are at 235. Now, granted I am working back to where I used to be 5 years ago at 350lb squats and 400lb deads,but even still, I am putting on muscle quite nicely at 1000 cal a day deficit.1 -
BillMcKay1 wrote: »I think it depends on the exercise you're doing, and what your goals are. Personally, I am trying to lose fat at the minute so I'm consuming 1300-1400 cals a day (I weigh 150lbs and I'm 5'6) and trying to keep my macros as 40% protein, 40% carbs and 20% fat. I'm weight training 4 times a week as well as running a couple of days a week. I've lost 13lb in 8 weeks, and gained 0.5lb of lean muscle. I find it easy enough to keep my food interesting on those calories!
exercise maybe...as a lifter yes I concentrated on getting in proteins but for weight loss calorie is king.
And the other bolded...probably not unless you are new to lifting and doing a progressive load lifting program...as "weight training" can encompass a lot of different things.
OP it depends on your goals...if you are mostly into losing weight...calories. If you want to maintain muscle while losing fat and you are lifting calories and protein.
My PT has been monitoring my body fat, lean muscle and inches closely and I can assure you I have gained 0.5lb of lean muscle. I have been ensuring I get enough protein, and tracking my calories. However, carbs are also needed for energy and need replenished after a workout - which was what I meant when I said it can depend on your exercise regime.
My weights routine incorporates intensive heavy weights and low reps 4 times a week for 30 minutes.
My point was, my calories are made up of my macros - you can cut calories all you want but excluding food groups is not going to lead to optimum energy levels and health. Calories and macros can be a process of trial and error. 40-40-20 can work for 1 person and not work for another.
Unless you are getting regular dexa scans to show the lean mass gains I wouldn't trust those numbers. I suspect your PT is using calipers which eh...margin of error is large enough to negate those gains...and it's almost impossible to gain muscle while on a deficit and based on your numbers you are on a 1lb a week loss deficit as we are about the same size and I maintain on 2k-2500 depending on cardio. Not trying to discourage anyone but reality is what I have mentioned.
and most here are not interested in the health/energy aspect of this life...they want the scale to go down period.
The macro thing confuses a lot of people so I rarely even go into it and the reasons for watching them unless asked.
"Not trying to discourage anyone"....yet you are. I've said pretty much the exact same as anyone else on this thread yet you're picking on me for some reason. OP asked which was better, counting calories or macros. I gave my opinion and explained why it worked for me.
I know a lot of people who use MFP who are very interested in proper health and nutrition, as am I - which was why my opinion highlighted the importance of being healthy and happy.
Anyway, I'm off to training to let my PT know the Internet says he's full of BS.
who am I discouraging? You? because I have said you probably haven't gained 1/2lb of muscle in a deficit?
Sorry if you are discouraged by that but your PT shouldn't be telling you this and setting you up for being discouraged when you tell people this and they tell you the truth.
If the OP indicates they are interested in keeping fit and working with the best energy levels they can and be healthy I will give them the information to the best of my ability.
As for your PT have at but I didn't tell you he was full of BS I just know that calipers have a margin of error and in as steep of a deficit that you are in ...yah no muscle gain.
I never once mentioned how he is measuring my body fat and muscle. Perhaps he's using calipers, body fat scales and I've had a dexa scan. You're very quick to shoot someone down. I simply posted a reply to OP who was asking for advice, I didn't ask for your opinion on my health and fitness - we were talking about macros and calories. I wasn't posting asking for opinions about my size and training, I was just giving my innocent opinion - but sure, that'll definitely be the last time I do that on here if this is what the users are like.
you made a claim you gained 1/2lb of muscle for whatever reason...
I won't let a claim like that go without a dispute as it is hard enough for us woman to gain muscle on a bulk let alone in a cut...so for you to claim that you are setting other women up for disappointment...I won't let that slide regardless of what you posted or why.
You didn't need to add in the 1/2lb muscle gain but you did so deal with the consequences.
If she is new to resistance training and eating sufficient protein and training hard, she and most newer lifters can easily gain .5lb of muscle in 2 months, even while on a deficit. Gains of .25-.5lbs a month are not out of the realm for the first 12-18 months of resistance training for an untrained individual, even on a caloric deficit. WE had an entire thread about this last week with peer reviewed studies et al. Newer research shows you gain gain muscle on a deficit with proper nutrition and training. Not as efficiently as if you were in a small surplus, but doable, especially for an untrained individual.
I would question it harder if she was like 16%BF well trained individual who had been lifting for years.
I know you can gain in a small deficit doing everything right hence why i asked how it was measured what weight was being lifted etc got no response to any of it....but with a 500 or more a day deficit nope I can't see gaining much muscle at all...can you? I've been there doing it all right nutrition progressive load no gains on a 500 a day deficit
@SezxyStef you didn't once ask me how my PT measured my muscle or fat, nor did you ask me at any point what weights I was lifting - you told me how you assumed he was doing it. And i did actually say all that in another comment quite far up the thread this afternoon, right at the beginning of all this crap. So don't make it look like you were accusing me of BSing just because I didn't answer a question you never asked.
@BillMcKay1 thanks - nice to finally see some decent people on here tonight. And you're right I have just recently started back to weight training and eating clean.2 -
melissa6771 wrote: »@MarianT50 I wasn't going to jump in here but want to say this to you. Ignore it. It's not even worth it. The same thing is said to a LOT of people by the same person. Women can gain .5 pound of muscle per month. Harder in a deficit but possible of you're eating the right stuff. There are world famous trainers that will tell you this and I can assure you they have more knowledge. Proof is in the pictures. Keep up the great work and you do you!
@melissa6771 thanks!! That's great to hear
I had a good laugh about it all with my PTs tonight! 0 -
BillMcKay1 wrote: »BillMcKay1 wrote: »I think it depends on the exercise you're doing, and what your goals are. Personally, I am trying to lose fat at the minute so I'm consuming 1300-1400 cals a day (I weigh 150lbs and I'm 5'6) and trying to keep my macros as 40% protein, 40% carbs and 20% fat. I'm weight training 4 times a week as well as running a couple of days a week. I've lost 13lb in 8 weeks, and gained 0.5lb of lean muscle. I find it easy enough to keep my food interesting on those calories!
exercise maybe...as a lifter yes I concentrated on getting in proteins but for weight loss calorie is king.
And the other bolded...probably not unless you are new to lifting and doing a progressive load lifting program...as "weight training" can encompass a lot of different things.
OP it depends on your goals...if you are mostly into losing weight...calories. If you want to maintain muscle while losing fat and you are lifting calories and protein.
My PT has been monitoring my body fat, lean muscle and inches closely and I can assure you I have gained 0.5lb of lean muscle. I have been ensuring I get enough protein, and tracking my calories. However, carbs are also needed for energy and need replenished after a workout - which was what I meant when I said it can depend on your exercise regime.
My weights routine incorporates intensive heavy weights and low reps 4 times a week for 30 minutes.
My point was, my calories are made up of my macros - you can cut calories all you want but excluding food groups is not going to lead to optimum energy levels and health. Calories and macros can be a process of trial and error. 40-40-20 can work for 1 person and not work for another.
Unless you are getting regular dexa scans to show the lean mass gains I wouldn't trust those numbers. I suspect your PT is using calipers which eh...margin of error is large enough to negate those gains...and it's almost impossible to gain muscle while on a deficit and based on your numbers you are on a 1lb a week loss deficit as we are about the same size and I maintain on 2k-2500 depending on cardio. Not trying to discourage anyone but reality is what I have mentioned.
and most here are not interested in the health/energy aspect of this life...they want the scale to go down period.
The macro thing confuses a lot of people so I rarely even go into it and the reasons for watching them unless asked.
"Not trying to discourage anyone"....yet you are. I've said pretty much the exact same as anyone else on this thread yet you're picking on me for some reason. OP asked which was better, counting calories or macros. I gave my opinion and explained why it worked for me.
I know a lot of people who use MFP who are very interested in proper health and nutrition, as am I - which was why my opinion highlighted the importance of being healthy and happy.
Anyway, I'm off to training to let my PT know the Internet says he's full of BS.
who am I discouraging? You? because I have said you probably haven't gained 1/2lb of muscle in a deficit?
Sorry if you are discouraged by that but your PT shouldn't be telling you this and setting you up for being discouraged when you tell people this and they tell you the truth.
If the OP indicates they are interested in keeping fit and working with the best energy levels they can and be healthy I will give them the information to the best of my ability.
As for your PT have at but I didn't tell you he was full of BS I just know that calipers have a margin of error and in as steep of a deficit that you are in ...yah no muscle gain.
I never once mentioned how he is measuring my body fat and muscle. Perhaps he's using calipers, body fat scales and I've had a dexa scan. You're very quick to shoot someone down. I simply posted a reply to OP who was asking for advice, I didn't ask for your opinion on my health and fitness - we were talking about macros and calories. I wasn't posting asking for opinions about my size and training, I was just giving my innocent opinion - but sure, that'll definitely be the last time I do that on here if this is what the users are like.
you made a claim you gained 1/2lb of muscle for whatever reason...
I won't let a claim like that go without a dispute as it is hard enough for us woman to gain muscle on a bulk let alone in a cut...so for you to claim that you are setting other women up for disappointment...I won't let that slide regardless of what you posted or why.
You didn't need to add in the 1/2lb muscle gain but you did so deal with the consequences.
If she is new to resistance training and eating sufficient protein and training hard, she and most newer lifters can easily gain .5lb of muscle in 2 months, even while on a deficit. Gains of .25-.5lbs a month are not out of the realm for the first 12-18 months of resistance training for an untrained individual, even on a caloric deficit. WE had an entire thread about this last week with peer reviewed studies et al. Newer research shows you gain gain muscle on a deficit with proper nutrition and training. Not as efficiently as if you were in a small surplus, but doable, especially for an untrained individual.
I would question it harder if she was like 16%BF well trained individual who had been lifting for years.
I know you can gain in a small deficit doing everything right hence why i asked how it was measured what weight was being lifted etc got no response to any of it....but with a 500 or more a day deficit nope I can't see gaining much muscle at all...can you? I've been there doing it all right nutrition progressive load no gains on a 500 a day deficit
So your weights completely stalled at 500 cal deficit? I've been on a 1000cal a day give or take since mid may and my thighs to start were 23inches of flab, they are now 25 and rock solid with muscle. Squats from empty bar to 190lbs yesterday and deads are at 235. Now, granted I am working back to where I used to be 5 years ago at 350lb squats and 400lb deads,but even still, I am putting on muscle quite nicely at 1000 cal a day deficit.
I'm no expert, I'm honestly just confused by this. By definition, a 1,000 cal deficit means you are eating 1000 cals less than your body needs. If that's the case, what exactly is your body building muscle out of? What bodily functions are not being fueled to make up for all the calories your body is using building muscle? Most guys need to eat a ton of food to build muscle while bulking (and men build muscle quicker than women). Are you losing or gaining weight on the scale?3 -
BillMcKay1 wrote: »BillMcKay1 wrote: »I think it depends on the exercise you're doing, and what your goals are. Personally, I am trying to lose fat at the minute so I'm consuming 1300-1400 cals a day (I weigh 150lbs and I'm 5'6) and trying to keep my macros as 40% protein, 40% carbs and 20% fat. I'm weight training 4 times a week as well as running a couple of days a week. I've lost 13lb in 8 weeks, and gained 0.5lb of lean muscle. I find it easy enough to keep my food interesting on those calories!
exercise maybe...as a lifter yes I concentrated on getting in proteins but for weight loss calorie is king.
And the other bolded...probably not unless you are new to lifting and doing a progressive load lifting program...as "weight training" can encompass a lot of different things.
OP it depends on your goals...if you are mostly into losing weight...calories. If you want to maintain muscle while losing fat and you are lifting calories and protein.
My PT has been monitoring my body fat, lean muscle and inches closely and I can assure you I have gained 0.5lb of lean muscle. I have been ensuring I get enough protein, and tracking my calories. However, carbs are also needed for energy and need replenished after a workout - which was what I meant when I said it can depend on your exercise regime.
My weights routine incorporates intensive heavy weights and low reps 4 times a week for 30 minutes.
My point was, my calories are made up of my macros - you can cut calories all you want but excluding food groups is not going to lead to optimum energy levels and health. Calories and macros can be a process of trial and error. 40-40-20 can work for 1 person and not work for another.
Unless you are getting regular dexa scans to show the lean mass gains I wouldn't trust those numbers. I suspect your PT is using calipers which eh...margin of error is large enough to negate those gains...and it's almost impossible to gain muscle while on a deficit and based on your numbers you are on a 1lb a week loss deficit as we are about the same size and I maintain on 2k-2500 depending on cardio. Not trying to discourage anyone but reality is what I have mentioned.
and most here are not interested in the health/energy aspect of this life...they want the scale to go down period.
The macro thing confuses a lot of people so I rarely even go into it and the reasons for watching them unless asked.
"Not trying to discourage anyone"....yet you are. I've said pretty much the exact same as anyone else on this thread yet you're picking on me for some reason. OP asked which was better, counting calories or macros. I gave my opinion and explained why it worked for me.
I know a lot of people who use MFP who are very interested in proper health and nutrition, as am I - which was why my opinion highlighted the importance of being healthy and happy.
Anyway, I'm off to training to let my PT know the Internet says he's full of BS.
who am I discouraging? You? because I have said you probably haven't gained 1/2lb of muscle in a deficit?
Sorry if you are discouraged by that but your PT shouldn't be telling you this and setting you up for being discouraged when you tell people this and they tell you the truth.
If the OP indicates they are interested in keeping fit and working with the best energy levels they can and be healthy I will give them the information to the best of my ability.
As for your PT have at but I didn't tell you he was full of BS I just know that calipers have a margin of error and in as steep of a deficit that you are in ...yah no muscle gain.
I never once mentioned how he is measuring my body fat and muscle. Perhaps he's using calipers, body fat scales and I've had a dexa scan. You're very quick to shoot someone down. I simply posted a reply to OP who was asking for advice, I didn't ask for your opinion on my health and fitness - we were talking about macros and calories. I wasn't posting asking for opinions about my size and training, I was just giving my innocent opinion - but sure, that'll definitely be the last time I do that on here if this is what the users are like.
you made a claim you gained 1/2lb of muscle for whatever reason...
I won't let a claim like that go without a dispute as it is hard enough for us woman to gain muscle on a bulk let alone in a cut...so for you to claim that you are setting other women up for disappointment...I won't let that slide regardless of what you posted or why.
You didn't need to add in the 1/2lb muscle gain but you did so deal with the consequences.
If she is new to resistance training and eating sufficient protein and training hard, she and most newer lifters can easily gain .5lb of muscle in 2 months, even while on a deficit. Gains of .25-.5lbs a month are not out of the realm for the first 12-18 months of resistance training for an untrained individual, even on a caloric deficit. WE had an entire thread about this last week with peer reviewed studies et al. Newer research shows you gain gain muscle on a deficit with proper nutrition and training. Not as efficiently as if you were in a small surplus, but doable, especially for an untrained individual.
I would question it harder if she was like 16%BF well trained individual who had been lifting for years.
I know you can gain in a small deficit doing everything right hence why i asked how it was measured what weight was being lifted etc got no response to any of it....but with a 500 or more a day deficit nope I can't see gaining much muscle at all...can you? I've been there doing it all right nutrition progressive load no gains on a 500 a day deficit
So your weights completely stalled at 500 cal deficit?
You are changing the subject. You can get stronger and yet not put on muscle mass.
I lost a lot of weight while making huge increases in my lifts (starting from basically nothing). Based on a DEXA when I was about 10 lb overweight and one when I was BMI 22, a period when I ate plenty of protein and made strength increases and ate at about a 1 lb (sometimes a bit more -- which was stupid) deficit, I lost less muscle than one does on average during weight loss, but still lost muscle, didn't gain it.
During the same period I did a challenge at my gym and was told I'd lost weight (true) and gained muscle (false) from the trainer doing one of those impedance things.
I think it's easier for a man to gain muscle, even on a deficit, however, and am not saying anyone did or did not, but I tend to be skeptical (although I understand that as a 40 something woman I am not blessed with the best muscle gaining ability, comparatively).
Anyway, my main point is that looking more muscular and better (which I did) and gaining lots of strength aren't the same thing as gaining muscle. Well, and I wouldn't trust any claim by a PT that I'd lost weight -- they have no idea and PT's don't generally use DEXA. (More important to me, I greatly improved my BF% during the same period, since I lost weight and didn't lose too much of that in muscle.)2 -
wow, seeing some mean posters on this thread which is very unfortunate.
I have noticed this within MFP threads, how about we stick to, if someone didn't ask for your opinion, don't give it?
You have a strange definition of mean.
Disagreement = mean now?
Debunking false info and educating isn't mean.
And just because there's a disagreeable post, doesn't give one the right to flag it.4 -
BillMcKay1 wrote: »BillMcKay1 wrote: »I think it depends on the exercise you're doing, and what your goals are. Personally, I am trying to lose fat at the minute so I'm consuming 1300-1400 cals a day (I weigh 150lbs and I'm 5'6) and trying to keep my macros as 40% protein, 40% carbs and 20% fat. I'm weight training 4 times a week as well as running a couple of days a week. I've lost 13lb in 8 weeks, and gained 0.5lb of lean muscle. I find it easy enough to keep my food interesting on those calories!
exercise maybe...as a lifter yes I concentrated on getting in proteins but for weight loss calorie is king.
And the other bolded...probably not unless you are new to lifting and doing a progressive load lifting program...as "weight training" can encompass a lot of different things.
OP it depends on your goals...if you are mostly into losing weight...calories. If you want to maintain muscle while losing fat and you are lifting calories and protein.
My PT has been monitoring my body fat, lean muscle and inches closely and I can assure you I have gained 0.5lb of lean muscle. I have been ensuring I get enough protein, and tracking my calories. However, carbs are also needed for energy and need replenished after a workout - which was what I meant when I said it can depend on your exercise regime.
My weights routine incorporates intensive heavy weights and low reps 4 times a week for 30 minutes.
My point was, my calories are made up of my macros - you can cut calories all you want but excluding food groups is not going to lead to optimum energy levels and health. Calories and macros can be a process of trial and error. 40-40-20 can work for 1 person and not work for another.
Unless you are getting regular dexa scans to show the lean mass gains I wouldn't trust those numbers. I suspect your PT is using calipers which eh...margin of error is large enough to negate those gains...and it's almost impossible to gain muscle while on a deficit and based on your numbers you are on a 1lb a week loss deficit as we are about the same size and I maintain on 2k-2500 depending on cardio. Not trying to discourage anyone but reality is what I have mentioned.
and most here are not interested in the health/energy aspect of this life...they want the scale to go down period.
The macro thing confuses a lot of people so I rarely even go into it and the reasons for watching them unless asked.
"Not trying to discourage anyone"....yet you are. I've said pretty much the exact same as anyone else on this thread yet you're picking on me for some reason. OP asked which was better, counting calories or macros. I gave my opinion and explained why it worked for me.
I know a lot of people who use MFP who are very interested in proper health and nutrition, as am I - which was why my opinion highlighted the importance of being healthy and happy.
Anyway, I'm off to training to let my PT know the Internet says he's full of BS.
who am I discouraging? You? because I have said you probably haven't gained 1/2lb of muscle in a deficit?
Sorry if you are discouraged by that but your PT shouldn't be telling you this and setting you up for being discouraged when you tell people this and they tell you the truth.
If the OP indicates they are interested in keeping fit and working with the best energy levels they can and be healthy I will give them the information to the best of my ability.
As for your PT have at but I didn't tell you he was full of BS I just know that calipers have a margin of error and in as steep of a deficit that you are in ...yah no muscle gain.
I never once mentioned how he is measuring my body fat and muscle. Perhaps he's using calipers, body fat scales and I've had a dexa scan. You're very quick to shoot someone down. I simply posted a reply to OP who was asking for advice, I didn't ask for your opinion on my health and fitness - we were talking about macros and calories. I wasn't posting asking for opinions about my size and training, I was just giving my innocent opinion - but sure, that'll definitely be the last time I do that on here if this is what the users are like.
you made a claim you gained 1/2lb of muscle for whatever reason...
I won't let a claim like that go without a dispute as it is hard enough for us woman to gain muscle on a bulk let alone in a cut...so for you to claim that you are setting other women up for disappointment...I won't let that slide regardless of what you posted or why.
You didn't need to add in the 1/2lb muscle gain but you did so deal with the consequences.
If she is new to resistance training and eating sufficient protein and training hard, she and most newer lifters can easily gain .5lb of muscle in 2 months, even while on a deficit. Gains of .25-.5lbs a month are not out of the realm for the first 12-18 months of resistance training for an untrained individual, even on a caloric deficit. WE had an entire thread about this last week with peer reviewed studies et al. Newer research shows you gain gain muscle on a deficit with proper nutrition and training. Not as efficiently as if you were in a small surplus, but doable, especially for an untrained individual.
I would question it harder if she was like 16%BF well trained individual who had been lifting for years.
I know you can gain in a small deficit doing everything right hence why i asked how it was measured what weight was being lifted etc got no response to any of it....but with a 500 or more a day deficit nope I can't see gaining much muscle at all...can you? I've been there doing it all right nutrition progressive load no gains on a 500 a day deficit
So your weights completely stalled at 500 cal deficit? I've been on a 1000cal a day give or take since mid may and my thighs to start were 23inches of flab, they are now 25 and rock solid with muscle. Squats from empty bar to 190lbs yesterday and deads are at 235. Now, granted I am working back to where I used to be 5 years ago at 315lb squats and 365lb deads,but even still, I am putting on muscle quite nicely at 1000 cal a day deficit.
I'm no expert, I'm honestly just confused by this. By definition, a 1,000 cal deficit means you are eating 1000 cals less than your body needs. If that's the case, what exactly is your body building muscle out of? What bodily functions are not being fueled to make up for all the calories your body is using building muscle? Most guys need to eat a ton of food to build muscle while bulking (and men build muscle quicker than women). Are you losing or gaining weight on the scale?
Down 32lbs since May 13. Let's breakdown your understanding. At any caloric deficit your body grabs from your energy stores (fat,muscle) to run your body instead of fuel (food). You still have your TDEE to support. It's not like something isn't getting fueled, the deficit is done to force use of storage energy, not new fuel. At the end of the day all fat is, is stored energy. At caloric intake levels which we do not discuss here, that is when things aren't being fueled properly and people's hair starts falling out etc.
When I started training and creating my deficit I had(still have) more than my fair share of stored energy. My BF% was north of 36. With the deficit I am creating, my body is using my ample energy stored to fuel my body and my workouts. Add to that I make sure I get good amounts of protein. The leaner and more trained a person is the harder it is to gain on even a slight deficit and the less worthwhile for time spent. If I was a 12-15%BF well trained athlete there is no way I could gain muscle on even a small deficit.
It's not "turning fat to muscle" but is is using fat stores as energy to feed muscle and strength gains from progressive load resistance training. I'm not claiming I put on some ridiculous level of muscle, but ballpark 1-1.5lbs in the last 10-12 weeks. I'm also benefiting from the fact that I used to be in pretty good shape and while nowhere near some of the dudes here, I lifted pretty heavy. There is some bounceback for me that a completely untrained individual might not get.
Most body recomp is done with a mid to slight deficit or at maintenance depending on the person's level of training and BF%.1 -
A deficit in calories is very important and equally important are macros. Even on a deficit you can hit a plateau and add on fat because of your macros. Please note that everyone’s macro's are different and you can't take someone else's macro's and use them and expect the same results. First I would start off by knowing your body type and then go from there. That will determine your macro ratio. Here is a basic guide to get you started. Let me know what you score and I can guide you macro wise on where you need to be. Just remember your body is different. If you fuel a car with diesel fuel you would go nowhere fast. Make sure you are using the right fuel for you.
http://www.bodybuilding.com/fun/becker3.htm
Body Type Protein Carbs Fat
Ectomorph 25% 55% 20%
Mesomorph 30% 40% 30%
Endomorph 35% 25% 40%
These are the things you said that were just so wrong.
When called on the fact macros are individual is when you back tracked....
and please explain how you can gain fat in a deficit.....please.
If I have to explain that then you really have no business being on a fitness thread talking about nutrition.
So please educate me as that is one of the best things I've heard to date insert sarcasm here
Sure I will just re-post what I posted elsewhere....
You can easily gain on a deficit if you are not careful by not getting enough sleep, being at a deficit for a long period of time, eating the wrong macro’s for your body type/activity type/activity level, and doing the same exercises over and over. Also stress is a huge reason for a weight gain on a deficit. Or how about thyroid issues.
These are all known things that anyone with any type of background in fitness or nutrition should know. Heck I have even gained muscle on a deficit before back when I was really fit, eating alot of protein, and lifting like crazy with a 500 deficit. It wasn’t a HUGE gain but it was a gain none the less. This of course is proven and is fact in the fitness community. Which I am sure you would also argue that which is fact since you are so much smarter than the rest of the world. <~~Sarcasm
Unfortunately for girls we go into an emergency fat storage mode and start storing fat in our butts, hips, and stomach generally. Guys, generally, get off easy and their fat storage mode just hits their tummy… not fair! Note this is generally as some people gain it elsewhere depending upon your body type. Something I shouldn't have to point out but since I have to point out everything to you I figured I would beat you to that question.
2 -
A deficit in calories is very important and equally important are macros. Even on a deficit you can hit a plateau and add on fat because of your macros. Please note that everyone’s macro's are different and you can't take someone else's macro's and use them and expect the same results. First I would start off by knowing your body type and then go from there. That will determine your macro ratio. Here is a basic guide to get you started. Let me know what you score and I can guide you macro wise on where you need to be. Just remember your body is different. If you fuel a car with diesel fuel you would go nowhere fast. Make sure you are using the right fuel for you.
http://www.bodybuilding.com/fun/becker3.htm
Body Type Protein Carbs Fat
Ectomorph 25% 55% 20%
Mesomorph 30% 40% 30%
Endomorph 35% 25% 40%
These are the things you said that were just so wrong.
When called on the fact macros are individual is when you back tracked....
and please explain how you can gain fat in a deficit.....please.
If I have to explain that then you really have no business being on a fitness thread talking about nutrition.
So please educate me as that is one of the best things I've heard to date insert sarcasm here
Sure I will just re-post what I posted elsewhere....
You can easily gain on a deficit if you are not careful by not getting enough sleep, being at a deficit for a long period of time, eating the wrong macro’s for your body type/activity type/activity level, and doing the same exercises over and over. Also stress is a huge reason for a weight gain on a deficit. Or how about thyroid issues. These are all known things that anyone with any type of background in fitness or nutrition should know. Heck I have even gained muscle on a deficit before back when I was really fit, eating alot of protein, and lifting like crazy with a 500 deficit. It wasn’t a HUGE gain but it was a gain none the less. This of course is proven and is fact in the fitness community. Which I am sure you would also argue that which is fact since you are so much smarter than the rest of the world. <~~Sarcasm
Unfortunately for girls we go into an emergency fat storage mode and start storing fat in our butts, hips, and stomach generally. Guys, generally, get off easy and their fat storage mode just hits their tummy… not fair! Note this is generally as some people gain it elsewhere depending upon your body type. Something I shouldn't have to point out but since I have to point out everything to you I figured I would beat you to that question.
I was wondering if you have any links to science that backs this up, since fitness and medical professionals I know would disagree with you. It is actually pretty basic science that if you are gaining weight, by definition you are not in a calorie deficit. Some of the things you mentioned can lower your CI causing you to not be in a deficit, but they don't cause your body to create mass out if thin air.7 -
BillMcKay1 wrote: »BillMcKay1 wrote: »BillMcKay1 wrote: »I think it depends on the exercise you're doing, and what your goals are. Personally, I am trying to lose fat at the minute so I'm consuming 1300-1400 cals a day (I weigh 150lbs and I'm 5'6) and trying to keep my macros as 40% protein, 40% carbs and 20% fat. I'm weight training 4 times a week as well as running a couple of days a week. I've lost 13lb in 8 weeks, and gained 0.5lb of lean muscle. I find it easy enough to keep my food interesting on those calories!
exercise maybe...as a lifter yes I concentrated on getting in proteins but for weight loss calorie is king.
And the other bolded...probably not unless you are new to lifting and doing a progressive load lifting program...as "weight training" can encompass a lot of different things.
OP it depends on your goals...if you are mostly into losing weight...calories. If you want to maintain muscle while losing fat and you are lifting calories and protein.
My PT has been monitoring my body fat, lean muscle and inches closely and I can assure you I have gained 0.5lb of lean muscle. I have been ensuring I get enough protein, and tracking my calories. However, carbs are also needed for energy and need replenished after a workout - which was what I meant when I said it can depend on your exercise regime.
My weights routine incorporates intensive heavy weights and low reps 4 times a week for 30 minutes.
My point was, my calories are made up of my macros - you can cut calories all you want but excluding food groups is not going to lead to optimum energy levels and health. Calories and macros can be a process of trial and error. 40-40-20 can work for 1 person and not work for another.
Unless you are getting regular dexa scans to show the lean mass gains I wouldn't trust those numbers. I suspect your PT is using calipers which eh...margin of error is large enough to negate those gains...and it's almost impossible to gain muscle while on a deficit and based on your numbers you are on a 1lb a week loss deficit as we are about the same size and I maintain on 2k-2500 depending on cardio. Not trying to discourage anyone but reality is what I have mentioned.
and most here are not interested in the health/energy aspect of this life...they want the scale to go down period.
The macro thing confuses a lot of people so I rarely even go into it and the reasons for watching them unless asked.
"Not trying to discourage anyone"....yet you are. I've said pretty much the exact same as anyone else on this thread yet you're picking on me for some reason. OP asked which was better, counting calories or macros. I gave my opinion and explained why it worked for me.
I know a lot of people who use MFP who are very interested in proper health and nutrition, as am I - which was why my opinion highlighted the importance of being healthy and happy.
Anyway, I'm off to training to let my PT know the Internet says he's full of BS.
who am I discouraging? You? because I have said you probably haven't gained 1/2lb of muscle in a deficit?
Sorry if you are discouraged by that but your PT shouldn't be telling you this and setting you up for being discouraged when you tell people this and they tell you the truth.
If the OP indicates they are interested in keeping fit and working with the best energy levels they can and be healthy I will give them the information to the best of my ability.
As for your PT have at but I didn't tell you he was full of BS I just know that calipers have a margin of error and in as steep of a deficit that you are in ...yah no muscle gain.
I never once mentioned how he is measuring my body fat and muscle. Perhaps he's using calipers, body fat scales and I've had a dexa scan. You're very quick to shoot someone down. I simply posted a reply to OP who was asking for advice, I didn't ask for your opinion on my health and fitness - we were talking about macros and calories. I wasn't posting asking for opinions about my size and training, I was just giving my innocent opinion - but sure, that'll definitely be the last time I do that on here if this is what the users are like.
you made a claim you gained 1/2lb of muscle for whatever reason...
I won't let a claim like that go without a dispute as it is hard enough for us woman to gain muscle on a bulk let alone in a cut...so for you to claim that you are setting other women up for disappointment...I won't let that slide regardless of what you posted or why.
You didn't need to add in the 1/2lb muscle gain but you did so deal with the consequences.
If she is new to resistance training and eating sufficient protein and training hard, she and most newer lifters can easily gain .5lb of muscle in 2 months, even while on a deficit. Gains of .25-.5lbs a month are not out of the realm for the first 12-18 months of resistance training for an untrained individual, even on a caloric deficit. WE had an entire thread about this last week with peer reviewed studies et al. Newer research shows you gain gain muscle on a deficit with proper nutrition and training. Not as efficiently as if you were in a small surplus, but doable, especially for an untrained individual.
I would question it harder if she was like 16%BF well trained individual who had been lifting for years.
I know you can gain in a small deficit doing everything right hence why i asked how it was measured what weight was being lifted etc got no response to any of it....but with a 500 or more a day deficit nope I can't see gaining much muscle at all...can you? I've been there doing it all right nutrition progressive load no gains on a 500 a day deficit
So your weights completely stalled at 500 cal deficit? I've been on a 1000cal a day give or take since mid may and my thighs to start were 23inches of flab, they are now 25 and rock solid with muscle. Squats from empty bar to 190lbs yesterday and deads are at 235. Now, granted I am working back to where I used to be 5 years ago at 315lb squats and 365lb deads,but even still, I am putting on muscle quite nicely at 1000 cal a day deficit.
I'm no expert, I'm honestly just confused by this. By definition, a 1,000 cal deficit means you are eating 1000 cals less than your body needs. If that's the case, what exactly is your body building muscle out of? What bodily functions are not being fueled to make up for all the calories your body is using building muscle? Most guys need to eat a ton of food to build muscle while bulking (and men build muscle quicker than women). Are you losing or gaining weight on the scale?
Down 32lbs since May 13. Let's breakdown your understanding. At any caloric deficit your body grabs from your energy stores (fat,muscle) to run your body instead of fuel (food). You still have your TDEE to support. It's not like something isn't getting fueled, the deficit is done to force use of storage energy, not new fuel. At the end of the day all fat is, is stored energy. At caloric intake levels which we do not discuss here, that is when things aren't being fueled properly and people's hair starts falling out etc.
When I started training and creating my deficit I had(still have) more than my fair share of stored energy. My BF% was north of 36. With the deficit I am creating, my body is using my ample energy stored to fuel my body and my workouts. Add to that I make sure I get good amounts of protein. The leaner and more trained a person is the harder it is to gain on even a slight deficit and the less worthwhile for time spent. If I was a 12-15%BF well trained athlete there is no way I could gain muscle on even a small deficit.
It's not "turning fat to muscle" but is is using fat stores as energy to feed muscle and strength gains from progressive load resistance training. I'm not claiming I put on some ridiculous level of muscle, but ballpark 1-1.5lbs in the last 10-12 weeks. I'm also benefiting from the fact that I used to be in pretty good shape and while nowhere near some of the dudes here, I lifted pretty heavy. There is some bounceback for me that a completely untrained individual might not get.
Most body recomp is done with a mid to slight deficit or at maintenance depending on the person's level of training and BF%.
I have to be honest and say this is not jibing with what I already have sloshing around in my brain, but thank you for explaining and giving me something to think about.0
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