Macros

marisaleib5086
marisaleib5086 Posts: 16 Member
in Health and Weight Loss
Hi all!

I’ve recently started tracking macros, and this is my goal.

Maintenance Macros:
Calories: 1681
Protein: 110g
Carbs: 190g
Fat: 53g

I’ve been tracking my food in MyFitnessPal and I seem to be going over on protein. I’m typically consuming around 135 grams of protein. I do have a goal of building lean muscle, but do you think this is bad? Should I lower my protein I don’t want to consume too much.

Replies

  • marisaleib5086
    marisaleib5086 Posts: 16 Member
    I should also note that I am low on carbs and fat, but I’m more concerned about my protein intake being too high.
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    You don't state age, height, weight, but my daily protein goal is 160-180 as a 43-year-old female, 5'9. 180 lbs. I think you're fine.
  • deannalfisher
    deannalfisher Posts: 5,600 Member
    what is your goal weight? the protein amount typically derived from that
  • cmriverside
    cmriverside Posts: 34,422 Member
    Context? How much do you weigh? How tall are you?

    If you're trying to lose weight, more protein isn't necessarily a bad thing.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    a calorie surplus is usually needed to gain any appreciable muscle (after newbie gains)
  • mmapags
    mmapags Posts: 8,934 Member
    No it's fine. If that's your natural eating pattern it's not any issue. Your protein number is not crazy high. I might focus a little on getting a minimum of .35 grams of fat per lb of body weight. You don't say your weight so I couldn't judge if 50 or so grams is adequate. Carbs can fall where they fall.
  • marisaleib5086
    marisaleib5086 Posts: 16 Member
    I’m 5’1 and I weigh about 110 lbs. I don’t have a goal weight in mind. I’m content with the weight I am in just looking to tone and potentially build some more muscle.
  • mmapags
    mmapags Posts: 8,934 Member
    marisaleib5086 wrote: »
    I’m 5’1 and I weigh about 110 lbs. I don’t have a goal weight in mind. I’m content with the weight I am in just looking to tone and potentially build some more muscle.

    Then you are fine eating as you are if that is your natural preference. Diet won't build muscle alone though. You need resistance training in addition to adequate protein to accomplish that. Are you doing a weight training program?
  • marisaleib5086
    marisaleib5086 Posts: 16 Member
    I weight train 5 days a week, and do cardio 1 day a week but I still have been difficulty building muscle.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    marisaleib5086 wrote: »
    I weight train 5 days a week, and do cardio 1 day a week but I still have been difficulty building muscle.

    You need to be eating in a surplus
  • mmapags
    mmapags Posts: 8,934 Member
    TavistockToad wrote: »
    marisaleib5086 wrote: »
    I weight train 5 days a week, and do cardio 1 day a week but I still have been difficulty building muscle.

    You need to be eating in a surplus

    This. And your training has to match your goals. What kind of program are doing g 5 days per week?
  • marisaleib5086
    marisaleib5086 Posts: 16 Member
    I just do split training. Monday I do legs, Tuesday I do chest and tris, Wednesday back and bis, Thursday shoulders, and Friday legs again. I thought I should be in a surplus, but I hired two nutrition coaches and told them my goals were to build lean muscle the first one recommended 1400 calories and then the second one recommended around 1700 calories what I listed above.
  • mmapags
    mmapags Posts: 8,934 Member
    marisaleib5086 wrote: »
    I just do split training. Monday I do legs, Tuesday I do chest and tris, Wednesday back and bis, Thursday shoulders, and Friday legs again. I thought I should be in a surplus, but I hired two nutrition coaches and told them my goals were to build lean muscle the first one recommended 1400 calories and then the second one recommended around 1700 calories what I listed above.

    So, a couple of things to think about.
    Firstt, Your diet is fine but you need to keep your own data over a period of about 8 weeks and dial in whether you are in a surplus or at maintenance
    Second, how long have you been training this way and not seen results? For women, muscle building is a slow process. 1/2 to 1 pound per month under optimum conditions.
    Third, you split program is not optimum. Almost all of the current research indicates that hitting each muscle group 2x per week is ideal. You are only doing that with legs.

    I would strongly recommend an upper/ lower split program that will hit each muscle group 2x per week and eating in a slight, (200 to 300 calories per day) surplus once you have that dialed in. A program I like for the Upper/ Lower split is P.H.U.L. by Dr. Layne Norton. But there are others. Also, patience and realize that muscle building (hypertrophy) progress is a veerrryyy sloooowwww process.

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