Help with macros/calories please!

supvruh2
supvruh2 Posts: 2 Member
edited December 21 in Health and Weight Loss
Hello,
I am 6’ 0, 215lbs, and have about 25% body fat. Male
I used a plan to calculate my calories but i feel like the macros are too high and I’m afraid I’m going to gain fat.
I strength train 6 days a week with minimal cardio.

Training days:
3,735 cal
315g carbs
315g protein
135g fat

Rest days:
2,924 cal
74g carbs
315g protein
152g fat

Are my macros too high? Has anyone started lifting at around the same body weight and high if so; what was your macro split like?

Replies

  • Teabythesea_
    Teabythesea_ Posts: 559 Member
    Where did you get those macros? What are your goals, to lose or gain? I'm assuming to gain since you mentioned being scared of fat gain. In order to keep fat gains at bay your best best is to eat at a small surplus and follow a structured progressive lifting program. Generally people will want to try and gain at a rate of approximately .5lb a week, so a 250 calorie surplus. The most accurate way to determine what that is, is through using your own data (food diary and weight trends). If you dont have sufficient data for that then you can input your stats into MFP and select gain .5 lbs a week, but youd have to log your exercise calories. Logging exercise calories can get iffy so personally, I'd calculate my TDEE, add 250 calories to that and eat that much on training and non training days.
  • lynn_glenmont
    lynn_glenmont Posts: 10,097 Member
    Teabythesea_ wrote: »
    Where did you get those macros? What are your goals, to lose or gain? I'm assuming to gain since you mentioned being scared of fat gain. In order to keep fat gains at bay your best best is to eat at a small surplus and follow a structured progressive lifting program. Generally people will want to try and gain at a rate of approximately .5lb a week, so a 250 calorie surplus. The most accurate way to determine what that is, is through using your own data (food diary and weight trends). If you dont have sufficient data for that then you can input your stats into MFP and select gain .5 lbs a week, but youd have to log your exercise calories. Logging exercise calories can get iffy so personally, I'd calculate my TDEE, add 250 calories to that and eat that much on training and non training days.

    @Teabythesea_
    Are you just getting that number from the 3500 kcal = 1 pound of fat formula?
    Muscle is made of protein, which is less calorie dense, so shouldn't it be more in the range of an extra 125 kcals to gain a half pound of muscle a week?
    I'm just going by what logic suggests -- I don't have any sources or studies to support this, but I'm curious where your number came from.
  • supvruh2
    supvruh2 Posts: 2 Member
    Teabythesea_ wrote: »
    Where did you get those macros? What are your goals, to lose or gain? I'm assuming to gain since you mentioned being scared of fat gain. In order to keep fat gains at bay your best best is to eat at a small surplus and follow a structured progressive lifting program. Generally people will want to try and gain at a rate of approximately .5lb a week, so a 250 calorie surplus. The most accurate way to determine what that is, is through using your own data (food diary and weight trends). If you dont have sufficient data for that then you can input your stats into MFP and select gain .5 lbs a week, but youd have to log your exercise calories. Logging exercise calories can get iffy so personally, I'd calculate my TDEE, add 250 calories to that and eat that much on training and non training days.

    I got these macros by following a body recomposition diet. I calculated everything by using the info on the MyFitnessPal article on “The Basics Of a Body Recomposition.”

    https://blog.myfitnesspal.com/the-basics-of-body-recomposition-how-to-lose-fat-gain-muscle-at-the-same-time/
  • Momjogger
    Momjogger Posts: 750 Member
    Why is your fat so high and your carbs so low on rest days? Did the article give a reason for this? Just curious.
  • erickirb
    erickirb Posts: 12,294 Member
    edited July 2019
    as a male with 25% bf%, I would suggest going into a small deficit to lose some weight, recomp will be quite slow and you have a relatively high amount of bf% now.

    An you don't need nearly that amount of protein. since you have an idea of your body fat %, aim for 0.8-1 gram per lb of lean body mass, so 129 to 161 grams is enough.

    And your cals seem quite high, are you looking to gain or recomp? I would suggest losing weight with a deficit based on your stats
  • Rammer123
    Rammer123 Posts: 679 Member
    Is this the first time you are starting to properly lift? If so, I wouldn't even try and eat differently on training and non training days.

    Not sure what your goal is, but I would personally advise against eating in a surplus because you inevitably put on some fat, and at 25% bf, you would be pushing yourself out of a healthy level. I would suggest eating at maintenance or very slightly below maintenance in order to re comp and bring your body fat down into the mid teens.

    In terms of the macro's and calories, it doesn't SEEM too far off. I am fairly similar height and weight, but I am more in the 14-15% range of BF. I eat generally 4,200-4,500 to maintain but I do 20-40 minutes of cardio daily post workout. So eating for you in the 3,000-3,500 calorie range, I would assume would likely be where your maintenance would fall assuming you are lifting fairly intense.

    In the end, its a guessing game to start, and you should be tracking very precisely in the beginning to really grasp how your body works. Then as you begin to understand how your body is reacting you can make more informed adjustments
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