Macros at Correct Levels?

lmay08
lmay08 Posts: 2 Member
edited December 2024 in Food and Nutrition
I’m trying to build muscle and am not sure if my macros are where they need to be. I sit around 125-128 lbs and am burning around 1700-1800 cals on an active day. I lift 4 times a week and throw some quick cardio in about twice a week. Right now, I have my calories set at maintenance on MFP (1,630 cals) with my macros at 50% carbs, 30% fat, and 20% protein.

I usually get between 110-130 g of protein a day (over the 20%) and take a Syntha-6 shake after lifting each day. I try to get about 200 cals over the maintenance limit per day, but I feel like I have to eat a lot to do so (and I'm not really sure if those extra calories should be carbs, fat, or protein!). Even then, I’m a little under my daily expenditure if I've lifted…

How should I adjust? Any tips/suggestions would be awesome!

Replies

  • psuLemon
    psuLemon Posts: 38,458 MFP Moderator
    edited October 2016
    lmay08 wrote: »
    I’m trying to build muscle and am not sure if my macros are where they need to be. I sit around 125-128 lbs and am burning around 1700-1800 cals on an active day. I lift 4 times a week and throw some quick cardio in about twice a week. Right now, I have my calories set at maintenance on MFP (1,630 cals) with my macros at 50% carbs, 30% fat, and 20% protein.

    I usually get between 110-130 g of protein a day (over the 20%) and take a Syntha-6 shake after lifting each day. I try to get about 200 cals over the maintenance limit per day, but I feel like I have to eat a lot to do so (and I'm not really sure if those extra calories should be carbs, fat, or protein!). Even then, I’m a little under my daily expenditure if I've lifted…

    How should I adjust? Any tips/suggestions would be awesome!

    If you are bulking, with the intent to add muscle as opposed to recomp (working to add some muscle and cut fat simultaneously), then you really should try and be more consistent. Unlike dieting where you can make up for it, your body can only create so muscle in a period of time. But if you are lean bulking, you want 250 or 10% more calories than your maintenance. Also, what kind of program are you following for exercise?

    Your protein is fine. But I would recommend you check out the below. And if you are bulking, I will move this to the gaining weight section.


    http://community.myfitnesspal.com/en/discussion/10300326/most-helpful-posts-goal-gaining-weight-must-reads#latest
  • Michael190lbs
    Michael190lbs Posts: 1,510 Member
    edited October 2016
    I agree with the above. Your Macro's look great once they are met its calories if you look at a bulk diet online its crazy how much they list for you to eat and its because calories allow you to build muscle with hard work. Close to maintenance doesn't cut it to build muscle because were never that accurate.. I would try 500 above maintenance and up the intensity of your workouts for three months watch the scale close so you don't throw on to much and adjust accordingly.

    Hard work pays off people with big muscles eat and burn big calories.. Good luck
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    You need to eat more if you're bulking
  • lmay08
    lmay08 Posts: 2 Member
    Thanks all and thanks for the link. I will up the calories and see what happens.
  • sgt1372
    sgt1372 Posts: 3,997 Member
    If you are trying to build more muscle, I think you need more protein. Can't build muscle w/o it and 20% seems low to me. Bodybuilding.com recommends 30P/40C/30F and Relentless Gains recommends 35P/45C/20F.

    I'm attempting to recomp at 165 and I'm maintaining at 40P/40C/20F but the actual ratio can vary down to 33P/33C/33F, which is still close to Bodybuilding.com's recommendation.
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