macros

duckie_runs
duckie_runs Posts: 7 Member
edited November 2024 in Health and Weight Loss
hello everyone - I need some advice.

since december 28 I have decided to loose weight and i signed for a transformation at my gym in january to hold myself accountable since I have a tendency to give up on goals especially when it comes to health.

anyways...I started off at 199 and started eating cleaning and just being more active in general. then once the challenge started in the middle of january i followed some of the advice; weight loss be in a calorie deficit on a daily basis; meaning eat 1500 or 1600 calories that day; I also bought a fitbit that i think has helped me tremendously especially with how many calories I burn in a day. Since I have become more active and given effort there are days that i burn 2500 to 3100 or more calories. the 3000 calorie burn happens on the saturdays and sundays sometimes - i have been fairly consistent burning 2500 calories daily.

Yesterday I got weighed and lost 4 lbs and now weigh 176 lbs - although I am not going to lie I am getting support especially at work - I am starting to feel that because of the calories i take in 1500 or 1600 vs burning the 2500 or 3000 calories that I might also be burning off muscle that I have and might not look right...

long story short after a lot of researching and reading and since there are 6 more weeks in the challenge and I have lost the weight by myself I have decided to do bump up the calories to 1858 - and the macro breakdown would be 185g protein and 82g fat and 95g carbs

that is basically 40% f 40% p and 20% c and with what i burn off I would still be in deficit.

I am a little scared but feel even though I have been told to continue doing what I am doing I don't want to end up looking wrong at the end of the challenge and lately started to not have good sleep.

If I did something wrong in the calculations please write back.

Replies

  • jemhh
    jemhh Posts: 14,261 Member
    So you have lost 23 pounds since the beginning of January? Even accounting for the first few weeks when you have a big loss of water weight, that is a lot. I think that bumping your calories up a bit is a good idea.
  • kommodevaran
    kommodevaran Posts: 17,890 Member
    The calorie goal (1858) sounds good but the macros sound off. Keep in mind that you'll want 1) all the nutrition you need and 2) tasty food. Spending so many calories on protein sounds like a bad deal. No - any particular macro split won't make you lose faster (and you're alredy losing too fast); a good macro split will guide you towards good nutrition, which will keep you energized, happy and satisfied, which will help you adhere to your calorie intake, which has to be less than you need to keep your current weight stable, and do that for a long time.
  • duckie_runs
    duckie_runs Posts: 7 Member
    to jemhh I started dieting on dec 28... just cleaning up the diet and being more active....in the middle of january i started taking finaflex alc + cla - i would take it on and off and I would say the last week of january i was more consistently taking it. I am not sure if that is helps since I did have two weigh in's with weight loss with out taking it. I did consider it was water weight but I do drink almost a gallon a day or try to finish it.

    I also do think it is a bit much for the protein intake but I have been told a couple of times in the past its okay to eat bodyweight protein and i struggled a lot - because it is a lot of protein for weight loss... I do some lifting - deadlifting - squats -and do run or walk a lot and take P90x once a week or other types of classes at the gym that are like circuit training.

    I am just worried that with the calories I was doing vs the calories I burn was eating into muscle that I have.
  • Afura
    Afura Posts: 2,054 Member
    duckie_runs wrote: »
    to jemhh I started dieting on dec 28... just cleaning up the diet and being more active....in the middle of january i started taking finaflex alc + cla - i would take it on and off and I would say the last week of january i was more consistently taking it.

    Being in a calorie deficit helped you lose weight. The Finaflex may have just given you more energy to burn calories helping with the deficit.

    Agreed on the macro split and no dropping calories. I was on a low carb/paleo trend for awhile there (the appeal of eating lots of meat is tempting at first, not sustainable for me) and I thought my nutritionist that I was seeing for diabetes was nuts when she told me to raise my carbs. I gotta admit, I missed bread a lot, and will definitely help with energy. You generally aren't going to 'burn off' muscle, but if you want to be more toned after you lose weight you'll want to look into lifting.
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