Will macros give me a different body shape?

Macro tracking and timing are great tools for body recomposition (gaining more lean body mass and losing more fat).

But when it comes down to it, the best way to get toned is lift, and don't be afraid to lift heavy. Looks like you're already doing that, so make sure to push yourself in the gym and the results will follow!

If you're fairly new to lifting, the honest truth is that you'll have to increase protein AND carb intake (and total calories) in order to put on muscle. People who have been athletic for a while and already have a solid amount of lean body mass can lean bulk, but newbies usually can't because they need to build more muscle, and building muscle demands a calorie surplus. The macro counting Instagram models you see have mostly been at this for YEARS and have bulked/cut several cycles over to get that look.

Basically, most women's bikini and figure athletes will go through a "bulking" phase where they eat a ton, lift hard and heavy, limit cardio, and put on muscle (and a little fat). Then, once they have built the muscle they want and competition season approaches, they "cut"--eat at a calorie deficit (but still enough to fuel a lot of working out), usually limit carbs, add back both HIIT and LISS cardio, and do higher reps/circuit training/more plyometric moves in their lifting workouts.

carolsoules wrote: »

Macro tracking and timing are great tools for body recomposition (gaining more lean body mass and losing more fat).

But when it comes down to it, the best way to get toned is lift, and don't be afraid to lift heavy. Looks like you're already doing that, so make sure to push yourself in the gym and the results will follow!

If you're fairly new to lifting, the honest truth is that you'll have to increase protein AND carb intake (and total calories) in order to put on muscle. People who have been athletic for a while and already have a solid amount of lean body mass can lean bulk, but newbies usually can't because they need to build more muscle, and building muscle demands a calorie surplus. The macro counting Instagram models you see have mostly been at this for YEARS and have bulked/cut several cycles over to get that look.

Basically, most women's bikini and figure athletes will go through a "bulking" phase where they eat a ton, lift hard and heavy, limit cardio, and put on muscle (and a little fat). Then, once they have built the muscle they want and competition season approaches, they "cut"--eat at a calorie deficit (but still enough to fuel a lot of working out), usually limit carbs, add back both HIIT and LISS cardio, and do higher reps/circuit training/more plyometric moves in their lifting workouts.

New lifters are likely in a better position to gain muscle than people who have been lifting for longer periods. "newbie gains" can happen even in a deficit for a period of time.

"lean bulk" is to do with the size of a surplus, keeping it small enables muscle growth with limited fat gain. A large surplus generally means you gain more fat.

Famof72015 wrote: »

So if I just earin a calorie deficit and lift weights I’ll drop body fat and tone I guess is what I’m asking? I really don’t want to track macros.

If you are in a calorie deficit, you will lose body fat.
If you lift weights while in a deficit, you will be more likely to maintain your muscle mass. Your protein intake will affect this, but not overall weight loss. It's less a matter of 'tracking macros' as just making sure you get enough protein.

Famof72015 wrote: »

So if I just earin a calorie deficit and lift weights I’ll drop body fat and tone I guess is what I’m asking? I really don’t want to track macros.

I would just make sure you get adequate protein especially. Fats are important too for hormone and body functions so don't want to go too low there. You don't have to track.. but if you want you can use other methods to do this (eyeball, using hand portions, number systems etc)

jessef593 wrote: »

pbryd wrote: »

I'll choose to listen to Layne over anyone who's clicked the 'woo' button any day of the week.

Woo all you like, it's science.

I did not watch the video. So anything I say is pure speculation off of what may have been mentioned. I personally however do not believe fat loss and macros are completely related. The appearance of body composition however sounds much more likely. Due to increased/decreased water weight and glycogen from varying carb intake and fat. Along with an overall harder look when constant adequate protein is consumed. But that doesn't necessarily translate to true body composition.

I do however agree with you on the woos. Rather than hiding behind a button with their would be knowledge. People should step forward and state in a discussion as to why they disagree with you or believe in a different method preferably from fact based apposed to anecdotal. At least state something rather than patting their own backs saying "you did good today wooing that guys opinion"

I personally follow Doctor brad schoenfeld and I cannot recall any studies or articles that he has posted stating macros may hold a significant place in regards to fat loss during a deficit. I however could be mistaken.

I think it's no secret that high protein diets are known to be the most effective.. not only from an energetic standpoint (as demonstrated in isocaloric studies) but also from a retention of muscle mass and metabolic standpoint. The studies clearly show that when you have two diets where calories are equated and protein is unmatched, the one that is higher in protein will always show a greater loss; if you want to see this demonstrated, look at half the "low carb studies" that show a metabolic advantage, both in EE output and fat loss. So @pbryd isn't exactly wrong and I am surprised by the people who Woo'd him, especially since I can see all the people who did. It's basic advice on this board as well.. Keep protein around 1.5 - 2.2g/kg of weight and follow a well structured lifting routine. That is how you provide the best opportunity to gain some muscle (even in a deficit if you are a newer lifter) and see body composition improvements.

The video is actually pretty good, it's the biochemstry basics of how fat loss works.

OP, I think you are overthinking things and IIRC, you have been told this a few times, but follow a structure program that you enjoy, have adequate protein and be consistent. And depending on your stats, you may have to follow some bulks/cuts.

https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

... although different macros may be more satiating to you than others, so watching your macros might help you with continual compliance to your calories.

Oops. I woo'd on accident... often happens on my phone as it's where I flick my finger. I read psuLemon's response and checked... and yup. I'm a HUGE proponent of high protein during a cut and have often taken heat on this forum for advocating during a cut for much higher than the .8 per pound (or less) figure often tossed out reflexively. Heck, I think Optimum Nutrition probably thinks I'm reselling their product with how much I go through.