Are my macros right?
annaclaireblack
Posts: 63 Member
Hi all. I'm 19, 5'8 and weight 139. I was down to 137 from about 144, and I'm not sure what happened. I'm eating 160c, 140p, and 42f. I'm trying to lose some fat while have major leg muscle gains. Do you think my macros are working for this? I went down 10c about a month ago. I haven't seen much change in my body. Just wondering if anybody has some expertise on this!
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Replies
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annaclaireblack wrote: »I'm 19, 5'8 and weight 139. I was down to 137 from about 144, and I'm not sure what happened. I'm eating 160c, 140p, and 42f. I'm trying to lose some fat while have major leg muscle gains. Do you think my macros are working for this? I went down 10c about a month ago. I haven't seen much change in my body. Just wondering if anybody has some expertise on this!
You can't really cut and bulk at the same time. If you aim to lose weight and gain muscle simultaneously, muscle building will be slow, and particularly for females. You can't expect to see a big difference, at least not in such a short time as a month.
Calorie deficit is what forces your body to use up stored fat. Macros are important too, not directly for weight loss, but for health, satiety, performance. Sufficient protein and resistance training is necessary for muscle building. But 140 grams of protein is overkill. 42 grams of fat is also very little. But the imortant thing is that your diet is something that you can stick to and stick to. If you do that, you'll lose weight. If you keep working out, you'll get stronger.1 -
Macros do not matter, they can be modified to individual preference. Calories are what counts!2
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you may want to focus on body recomp vs. losing weight - i'm shorter than you (5'2"), weight more (155lbs) and focusing on that rather than just losing weight and its working for me because i'm seeing body changes and performance improvement in work outs
http://blog.myfitnesspal.com/the-basics-of-body-recomposition-how-to-lose-fat-gain-muscle-at-the-same-time/1 -
If you are trying to gain you need to be at a surplus and lift heavy. Recomp is possible, but takes a long time. As long as you aren't eating more than 20% over your maintenance calories you should still be able to make muscle gains and not too much fat.1
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If you are trying to gain you need to be at a surplus and lift heavy. Recomp is possible, but takes a long time. As long as you aren't eating more than 20% over your maintenance calories you should still be able to make muscle gains and not too much fat.
20% over maintenance is ambiguous. Deficits and surplus's should be defined in calories (e.g. = 250 cals for 0.5lbs).
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annaclaireblack wrote: »Hi all. I'm 19, 5'8 and weight 139. I was down to 137 from about 144, and I'm not sure what happened. I'm eating 160c, 140p, and 42f. I'm trying to lose some fat while have major leg muscle gains. Do you think my macros are working for this? I went down 10c about a month ago. I haven't seen much change in my body. Just wondering if anybody has some expertise on this!
If you are looking to gain some muscle and lose a bit of fat, then you would want to recomp. So you would set your calories at maintenance, get around 120g of protein and let the rest fall out towards personal preference. If you want a lower body focused routine, StrongCurves is going to be ideal.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p12 -
kommodevaran wrote: »annaclaireblack wrote: »I'm 19, 5'8 and weight 139. I was down to 137 from about 144, and I'm not sure what happened. I'm eating 160c, 140p, and 42f. I'm trying to lose some fat while have major leg muscle gains. Do you think my macros are working for this? I went down 10c about a month ago. I haven't seen much change in my body. Just wondering if anybody has some expertise on this!
You can't really cut and bulk at the same time. If you aim to lose weight and gain muscle simultaneously, muscle building will be slow, and particularly for females. You can't expect to see a big difference, at least not in such a short time as a month.
Calorie deficit is what forces your body to use up stored fat. Macros are important too, not directly for weight loss, but for health, satiety, performance. Sufficient protein and resistance training is necessary for muscle building. But 140 grams of protein is overkill. 42 grams of fat is also very little. But the imortant thing is that your diet is something that you can stick to and stick to. If you do that, you'll lose weight. If you keep working out, you'll get stronger.
What would you suggest my protein and fat be?
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if you figure 1g for 1lb of goal LMM - then probably 115-120 (if you think .8 - then 92-96g)0
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annaclaireblack wrote: »kommodevaran wrote: »annaclaireblack wrote: »I'm 19, 5'8 and weight 139. I was down to 137 from about 144, and I'm not sure what happened. I'm eating 160c, 140p, and 42f. I'm trying to lose some fat while have major leg muscle gains. Do you think my macros are working for this? I went down 10c about a month ago. I haven't seen much change in my body. Just wondering if anybody has some expertise on this!
You can't really cut and bulk at the same time. If you aim to lose weight and gain muscle simultaneously, muscle building will be slow, and particularly for females. You can't expect to see a big difference, at least not in such a short time as a month.
Calorie deficit is what forces your body to use up stored fat. Macros are important too, not directly for weight loss, but for health, satiety, performance. Sufficient protein and resistance training is necessary for muscle building. But 140 grams of protein is overkill. 42 grams of fat is also very little. But the imortant thing is that your diet is something that you can stick to and stick to. If you do that, you'll lose weight. If you keep working out, you'll get stronger.
What would you suggest my protein and fat be?
http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p10
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