Calling All Macro Counting Buddies & Beast Mode Lifters...

kimykimy22
kimykimy22 Posts: 4 Member
in Introduce Yourself
Hi friends,

I recently escaped from ineffective group classes and endless cardio, and awkwardly stumbled my way into the weight room. 2 months in, and I've fallen in love. It's still that uncomfortable, unsure love where you don't really know what you've gotten yourself into... but it's love at last.

Add in the macro counting (3 weeks in), and I'm hooked. BUT, I have no idea what my macros should be. So, I pulled out my trusty 4th grade calculator, punched in some numbers and... guessed. Now, I am forced to see what happens and adjust. There must be a better way!

Macro counters: how did you originally determine your macros??

Replies

  • psinden1985
    psinden1985 Posts: 1 Member
    If you're weight training I suggest 1.5-2g protein per kg of bodyweight, personally in addition to this I eat very low carb (50-150g) 50g days putting my body into ketosis, and make the remainder calories up with fat - majority being healthy fat - monounsaturated mainly and polyunsaturated, but still some saturated fat (I go for 22g for example) as it is vital for processes such as regulation of hormones. I hope that helps
  • Maximus9999
    Maximus9999 Posts: 10 Member
    Oh yes another iron lover woooo!! :-)
  • kimykimy22
    kimykimy22 Posts: 4 Member
    psinden1985 wrote: »
    If you're weight training I suggest 1.5-2g protein per kg of bodyweight, personally in addition to this I eat very low carb (50-150g) 50g days putting my body into ketosis, and make the remainder calories up with fat - majority being healthy fat - monounsaturated mainly and polyunsaturated, but still some saturated fat (I go for 22g for example) as it is vital for processes such as regulation of hormones. I hope that helps

    I just upped my protein intake MAJORLY... I'm at 130g to start, and know I'll need another bump eventually.

    As for carbs, let me see if I understand you correctly: some days you eat just 50g of carbs, and others you eat up to 150g? How do you pick which days are lower, and which are higher? And I'd love to know why you replace the low carbs with higher fats, and not more protein? My goal is to lose fat and gain muscle simultaneously. I'll accept the slow-moving goal.

    My carbs are set at 114, and my fats at 36g for daily calories of 1300. Again... guessing. No clue if this is right for me. And "wait and see" patience is a you-know-what.
  • Maximus9999
    Maximus9999 Posts: 10 Member
    Protein intake should be 1.5g - 2g per pound of lean bodyweight not per KG! You'll be massively down if you do it per KG. If your looking to build muscle then aim for 2g. Carbs are a funny thing for lots of people, especially people looking to lose weight, but actually are really important & myself personally consume 350g of them daily & I'm not fat I bodybuild & strength train! Low carbs are usually only implemented for people on very strict diets or people training to compete. I think very low carb diets can be unhealthy as make you feel sluggish & weak, loss of energy & lethargic, plus your body then looks to breaking down it's muscle for food. Fats are extremely important even for weight loss, monos & polys being the best sources to consume but some saturated fats important also. For example my daily fat intake is 100g! But then I'm quite a big guy with more muscle mass than the average man. I aim for a split of 40% carbs 35% protein 25% fats rite now on a 3500-4500kcal diet depending which day is training & rest days. But everyone is different & you need to play around with your macros to see what starts working & what does not. Remember though to consume 2g protein per lb lean bodyweight ! Feel free to message me :-)
  • boomer0890
    boomer0890 Posts: 1 Member
    @Maximus9999 You suggest 2g of protein per pound of body weight. But i've read that it's a suggested 1 - 1.2g for women who weight train. Also, what types of carbs are you eating? I'm new to macros but understand the basic structure from the dozen articles i've read. I hit a road block with ketosis and low-carbing, but did lose 15 lbs on them - approx 7 more to go. I'm now looking to gain muscle. I can feel muscle under my thin layer of fat and want to get rid of it so the tone exterior shows. Long story short, low-carb taught me to fear carbs but I understand there is a difference between a french fry and a sweet potato lol. Which carbs are "free" and which should I be tracking under macros? THANKS!

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