cutting macros
benjonesss
Posts: 25 Member
hey everyone, ive been bulking for about a month and a half and i'm ready to start a small cut to get rid of a bit of body fat. i was just wondering if 210 g of protein, 96g of carbs, and 74 g of fats would be ideal for me. i'm 5'3 at about 115 lbs. i'm also 21 yrs old
1
Replies
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Why so much protein? You really only need to be doing ~1g per lb of bodyweight.2
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How much have you "gained" in 6 weeks? You're already at a healthy weight for you height, and it's unlikely you've made considerable muscle gain in 6 weeks.
If you're unhappy with your body composition have you considered recomp? Set mfp to maintenance and keep lifting. Your macros seem excessively high in protein - id personally decrease protein a lot (to 0.8g per lb) and increase carbs/fat5 -
i've gained a good amount of muscle mass in the past 6 weeks4
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benjonesss wrote: »i've gained a good amount of muscle mass in the past 6 weeks
How much weight have you gained?0 -
no clue. i do not own a scale3
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benjonesss wrote: »i've gained a good amount of muscle mass in the past 6 weeks
How have you measured that? Cos honestly, it's not very likely to be much in that short amount of time.2 -
by how i look in the mirror0
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how do i set my fitness pal to maintenance0
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benjonesss wrote: »how do i set my fitness pal to maintenance
The same way you set it to eat at a surplus to bulk, or to eat at a deficit to lose weight.1 -
Goals -> Guided set up.0
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so i should be eating around 115g of protein0
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Yes. Also aim for 0.35-0.45g of fat per day as a minimum, the rest can fall wherever you want.0
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i'm not trying to jump into a crazy cut and drop my calories a lot right away. i'm trying to take it slow. i'm new to fitness and all of this causes a big headache for me.0
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benjonesss wrote: »i'm not trying to jump into a crazy cut and drop my calories a lot right away. i'm trying to take it slow. i'm new to fitness and all of this causes a big headache for me.
You're at a healthy weight, towards the bottom end of the BMI scale. Why are you trying to lose weight at all? Recomp (eating at maintenance, engaging in a progressive strength training programme) is probably much better suited to you.1 -
so what should my macros look like for maintenance? i'm so new to this and tbh have no idea what i'm doing0
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The same. Treat protein and fat as minimum requirements (ie you want to get to that amount each day, if you have more it's not a problem), make up the rest of your calories however suits you, focusing on nutritious foods for vitamins and minerals, but allowing room for treats/'junk food' if you want it.1
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The same as stated above
Protein 0.8g per lb
Fat 0.35-0.45g per lb
The rest of your calories where you like. Don't overcomplicate it!1 -
when you say the rest of the calories where you like, do you mean from carbs?0
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Literally whatever you like. Some should absolutely be carbs to fuel your workouts, but beyond that as long as you're hitting minimums for protein and fat, the rest of your calories can be made up with whatever macro balance suits you. Example - some people find carbs really satiating (ie keeps them full), so they will use the additional calories mostly on carbs. Others prefer more fat for the same reason. Others still find it doesn't much matter to them.
Basically, eat foods you like within your calorie allowance.3 -
so when i want to drop the calories after i see that i'm not losing weight, should i cut carbs?0
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benjonesss wrote: »so when i want to drop the calories after i see that i'm not losing weight, should i cut carbs?
Cut from anywhere you have excess calories, so long as you maintain a minimum amount of fat and protein. That might be carbs, that might be somewhere else.1 -
benjonesss wrote: »so when i want to drop the calories after i see that i'm not losing weight, should i cut carbs?
Again, why do you think you need to lose weight? You're a male with a BMI of 20. If you have extra fat, recomp.3 -
so what should bulk macros look like? do protein and fats stay the same during bulk and cut?0
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Have a read of this - I think it will be very helpful for you.....
http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p12 -
benjonesss wrote: »so what should bulk macros look like? do protein and fats stay the same during bulk and cut?
Many people do it that way and increase carbs, others may play around with it more. I do tend to lower protein a bit and increase fat a bit (from cutting levels) and make up the rest in carbs. As long as I hit minimums I don't fuss about it too much.0 -
benjonesss wrote: »hey everyone, ive been bulking for about a month and a half and i'm ready to start a small cut to get rid of a bit of body fat. i was just wondering if 210 g of protein, 96g of carbs, and 74 g of fats would be ideal for me. i'm 5'3 at about 115 lbs. i'm also 21 yrs old
a 6 week bulk?0
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