Leaning out
marissabowman10101
Posts: 1 Member
So my goal is to lean out quite a bit and I have heard so much about tracking macros. Many people have said if you track macros you will be able to lose while also gaining muscle. What are your experiences? What do you do to get lean?? Thanks!!
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Replies
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Calorie deficit, adequate protein, progressive lifting programme.5
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tracking macros is just another way of tracking calories as macros have calories. Newbie lifters can gain some muscle while loosing body fat but in reality for most people the best you can hope for while in a calorie deficit is to maintain the muscle base you have by lifting (as lifting gives the muscles a job to do therefore helps retain them rather than the body thinking they arent useful and can be used as a fuel source) and reduce the fat so that the muscles are more obvious.
Calorie deficit until you are happy with how lean you look then either recomp (eat at maintence, lift weights and very very slowly build more muscle and possibly loose a little fat) or bulk and cut cycles.
Muscles are built with a calorie surplus and when there is a demand on them (lifting) which they need to develop further to adapt to.3 -
Macros matter for body composition. Once you get to the point where simple scale weight loss is no longer the focus, macros start to matter.
I find macros also impact my ability to adhere and be consistent over longer periods of time, but your mileage may vary in that regard.1 -
It took me losing some extra pounds to achieve that lean look (my BMI is 22) along with a mix of strength training/cardio. For me macros never came into it, it was a calorie deficit.1
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Macros matter for body composition. Once you get to the point where simple scale weight loss is no longer the focus, macros start to matter.
I find macros also impact my ability to adhere and be consistent over longer periods of time, but your mileage may vary in that regard.
Not being an *kitten*. But are you referring to actual individual macro nutrients instead of just total calories. If so how do you believe they're more important to track than just calories? Aside from just adequate protein intake3 -
Macros matter for body composition. Once you get to the point where simple scale weight loss is no longer the focus, macros start to matter.
I find macros also impact my ability to adhere and be consistent over longer periods of time, but your mileage may vary in that regard.
Not being an *kitten*. But are you referring to actual individual macro nutrients instead of just total calories. If so how do you believe they're more important to track than just calories? Aside from just adequate protein intake
I never said they were more important than calories. If I somehow implied that, I'm sorry... let me try to clarify.
When the goal is to get lean(er), calories still matter as they dictate overall changes in weight and whether your are adding, maintaining, or losing mass/tissue. Whether or not a person should be maintaining overall weight or dropping weight depends on the person.
When the goal is to get lean(er), macros become a more important factor than when someone simply wants to lose weight, but they still have to managed within the context of total cals. Protein is far and away the most important of the macros, but carbs matter too in so far as they can impact energy levels/performance in the gym**. I view fats as less important than is typically touted on MFP, but some of that depends on how long a timeframe we are talking about (going low fat for 6 weeks isn't a big deal... but 6 months could be).
And more to your question...
When someone's goal is to simple drop scale weight, macros can be, by in large, ignored. When someone's goal is to get/be lean, macros have to be at least reasonable. To some extent, one's ability to "ignore" macros depends on their normal eating tendencies. Someone who tends to eat a reasonable balanced diet with decent protein intake probably doesn't need to worry about (focus on) macros as much as someone who tends towards higher fat/carb intake.
** I've read some anecdotal stuff that imply carbs are also important for muscle building/repair, but I'm not sure how reputable that is, so I don't really want to bog down this thread with all of that.3 -
Macros matter for body composition. Once you get to the point where simple scale weight loss is no longer the focus, macros start to matter.
I find macros also impact my ability to adhere and be consistent over longer periods of time, but your mileage may vary in that regard.
Not being an *kitten*. But are you referring to actual individual macro nutrients instead of just total calories. If so how do you believe they're more important to track than just calories? Aside from just adequate protein intake
I never said they were more important than calories. If I somehow implied that, I'm sorry... let me try to clarify.
When the goal is to get lean(er), calories still matter as they dictate overall changes in weight and whether your are adding, maintaining, or losing mass/tissue. Whether or not a person should be maintaining overall weight or dropping weight depends on the person.
When the goal is to get lean(er), macros become a more important factor than when someone simply wants to lose weight, but they still have to managed within the context of total cals. Protein is far and away the most important of the macros, but carbs matter too in so far as they can impact energy levels/performance in the gym**. I view fats as less important than is typically touted on MFP, but some of that depends on how long a timeframe we are talking about (going low fat for 6 weeks isn't a big deal... but 6 months could be).
And more to your question...
When someone's goal is to simple drop scale weight, macros can be, by in large, ignored. When someone's goal is to get/be lean, macros have to be at least reasonable. To some extent, one's ability to "ignore" macros depends on their normal eating tendencies. Someone who tends to eat a reasonable balanced diet with decent protein intake probably doesn't need to worry about (focus on) macros as much as someone who tends towards higher fat/carb intake.
** I've read some anecdotal stuff that imply carbs are also important for muscle building/repair, but I'm not sure how reputable that is, so I don't really want to bog down this thread with all of that.
I can't find much to disagree with in this post.0 -
Macros matter for body composition. Once you get to the point where simple scale weight loss is no longer the focus, macros start to matter.
I find macros also impact my ability to adhere and be consistent over longer periods of time, but your mileage may vary in that regard.
Not being an *kitten*. But are you referring to actual individual macro nutrients instead of just total calories. If so how do you believe they're more important to track than just calories? Aside from just adequate protein intake
I never said they were more important than calories. If I somehow implied that, I'm sorry... let me try to clarify.
When the goal is to get lean(er), calories still matter as they dictate overall changes in weight and whether your are adding, maintaining, or losing mass/tissue. Whether or not a person should be maintaining overall weight or dropping weight depends on the person.
When the goal is to get lean(er), macros become a more important factor than when someone simply wants to lose weight, but they still have to managed within the context of total cals. Protein is far and away the most important of the macros, but carbs matter too in so far as they can impact energy levels/performance in the gym**. I view fats as less important than is typically touted on MFP, but some of that depends on how long a timeframe we are talking about (going low fat for 6 weeks isn't a big deal... but 6 months could be).
And more to your question...
When someone's goal is to simple drop scale weight, macros can be, by in large, ignored. When someone's goal is to get/be lean, macros have to be at least reasonable. To some extent, one's ability to "ignore" macros depends on their normal eating tendencies. Someone who tends to eat a reasonable balanced diet with decent protein intake probably doesn't need to worry about (focus on) macros as much as someone who tends towards higher fat/carb intake.
** I've read some anecdotal stuff that imply carbs are also important for muscle building/repair, but I'm not sure how reputable that is, so I don't really want to bog down this thread with all of that.
Awesome. Yeah no i definitely wasn't meaning to sound contradicting in anyway. I was more unsure as to what you were getting at. But thanks for the clarification. I agree with Anvil. Everything you said holds up quite well. I look forward to seeing more of your posts!1 -
When someone's goal is to simple drop scale weight, macros can be, by in large, ignored. When someone's goal is to get/be lean, macros have to be at least reasonable. To some extent, one's ability to "ignore" macros depends on their normal eating tendencies. Someone who tends to eat a reasonable balanced diet with decent protein intake probably doesn't need to worry about (focus on) macros as much as someone who tends towards higher fat/carb intake.
So much this. All of this.0
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