Body recomp & Macro ratios

katielee83858
katielee83858 Posts: 9 Member
edited November 14 in Goal: Maintaining Weight
Hi All,

I am wondering what a good macro ratio would be for me -- I've been reading and researching on the internet and there are so many differing perspectives! I'm hopelessly lost.

A little bit about my goals and current lifestyle/nutrition habits:

5'10" and 139lbs, size 4/6 jean
Not looking to lose weight, focused on losing fat and gaining lean muscle
Currently consume about 1600 calories per day
TDEE estimated 2100 per day (this is a rough estimate, I get a wide range through different calculators)
Currently my macros are set at 40-C 30-P and 30-F
I was in a severe accident in late August and was hospitalized for 3 weeks, so my energy still hasn't completely returned.
I intend to join a rowing association in the spring, and as such, my weekly workouts look like this:
- Row (cardio) 2-3x per week
- Lift 2 days
- Yoga 1x week
- 1 day of total rest

Ladies in particular, what do you set your macros at? I have done low carb diets in the past and found they deplete my energy, and I think I am looking for macros that somehow split the difference between performance and recomp.

Replies

  • Michael190lbs
    Michael190lbs Posts: 1,510 Member
    edited December 2016
    You need to eat More than 1600 calories if your TDEE is 2100 and want to add muscle.

    Stop with the percentages they just confuse and make it difficult grams are so much easier. .8 grams of Protein per LBM and .4 of Fat per LBM the rest of the calories can be anything you desire.

    Rowing is a great total body workout that burns a lot of calories to build muscle you need calories so again adjust calories NORTH or get rid of some Cardio and attack the weights more often..

    Using body weight 140lbs

    112 grams protein 448 calories
    56 grams fat = 504 calories===== 952 essential calories to Maintain or Build muscle keep hormones correct. The rest can be more of the above or all Carbs depending on your own personal energy and satiety needs



    Good Luck
  • mellowadam
    mellowadam Posts: 114 Member
    I wouldn't worry about the ratio so much. Just hit your essential fats and try and get enough protein to support heavy strength work outs. Eat the rest as carbs or play around with more protein for saitity.

    TDEE isn't static. A rest day will be different than a heavy rowing day, strength day etc. Fuel yourself appropriately for the given day. Take you weekly log and figure out your daily calorie average and compare that with your weekly weight. Just increase you intake until you are consistently maintaining scale weight but noticing changes in your body and perform in the gym.

    You might as well eat as much as you can get away with. Even on a slow cut you don't have to be miserable.

    Good luck.
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