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  • Posted On: 06-27-16, 3:45 am (EDT) #1

    Macros confusion

    June 27, 2016, 3:45 am

    I am frustrated with these macro calculators. My body does not respond well to tons and tons of carbs nor to low-carb either. I also seem to gain too much if I up my protein a lot, but lose muscle if I try to lower it. I want to drop weight/lose the fat, but am getting lots of conflicting recommendations on macros to shoot for. Body type wise, I am very much an hourglass/pear shape. My upper body is looking pretty killer since starting Challenge and fat is a bit in stomach and junk in the trunk and thighs, no surprise. 

    My workouts are such on an average week: 

    I'm currently following the #SummerShred challenge, though last few weeks I've missed/will miss a couple days off and on due to work/family gatherings/vacations. If that is case, I am still staying active in some way through running or HIIT workouts or at-home kettlebell routines if able. I am in Month 2 of the challenge right now, just started second round so I'm about 1 week in. I always do the optional HIIT circuit workouts. 

    I also do a speed track run workout on Tuesdays, a tempo/working pace run on Wednesdays and then a short 5k run on Thursdays. I also do anywhere from 15-40 min of cardio, like stairmaster or elliptical, on the non-running days about 2-3 times a week. 

    Current weight: 142 or so

    Goal weight: 130? Mainly wanting fat % to drop to 18-22 or whatever looks best so actual weight # not as important 

    Fat % (according to Chisel): 26.5%

    MQ (according to Chisel): 67 (though the leaderboard says I'm at 58?!?!) 

    Macros that I average for last month, according to my LoseIt app: 

    Total calories: 1350-1470 (average, though have had a few bingey family gathering pigouts bring it up into 1700 or more :S) 

    Carbs: 139g

    Fats: 45g

    Protein: 95g (this may be lower than normal due to traveling, etc. may be closer to 100-110?) 

    Annnnnnyyy advice on what I should shoot for that will actually help me drop would be GREAT. 

    Thank you much! 

     

     

  • Posted On: 06-27-16, 2:33 pm (EDT) #2

    Macros confusion

    June 27, 2016, 2:33 pm
    Posted by: Ketkat22

    I am frustrated with these macro calculators. My body does not respond well to tons and tons of carbs nor to low-carb either. I also seem to gain too much if I up my protein a lot, but lose muscle if I try to lower it. I want to drop weight/lose the fat, but am getting lots of conflicting recommendations on macros to shoot for. Body type wise, I am very much an hourglass/pear shape. My upper body is looking pretty killer since starting Challenge and fat is a bit in stomach and junk in the trunk and thighs, no surprise. 

    My workouts are such on an average week: 

    I'm currently following the #SummerShred challenge, though last few weeks I've missed/will miss a couple days off and on due to work/family gatherings/vacations. If that is case, I am still staying active in some way through running or HIIT workouts or at-home kettlebell routines if able. I am in Month 2 of the challenge right now, just started second round so I'm about 1 week in. I always do the optional HIIT circuit workouts. 

    I also do a speed track run workout on Tuesdays, a tempo/working pace run on Wednesdays and then a short 5k run on Thursdays. I also do anywhere from 15-40 min of cardio, like stairmaster or elliptical, on the non-running days about 2-3 times a week. 

    Current weight: 142 or so

    Goal weight: 130? Mainly wanting fat % to drop to 18-22 or whatever looks best so actual weight # not as important 

    Fat % (according to Chisel): 26.5%

    MQ (according to Chisel): 67 (though the leaderboard says I'm at 58?!?!) 

    Macros that I average for last month, according to my LoseIt app: 

    Total calories: 1350-1470 (average, though have had a few bingey family gathering pigouts bring it up into 1700 or more :S) 

    Carbs: 139g

    Fats: 45g

    Protein: 95g (this may be lower than normal due to traveling, etc. may be closer to 100-110?) 

    Annnnnnyyy advice on what I should shoot for that will actually help me drop would be GREAT. 

    Thank you much! 

     

     

    I can't get your active bmr because Scott's calculator isn't working. Just looking at others they are telling me 1435 is at rest. If you are right on for your calorie intake then where you got it now should be good with little adjustment. Carbs I say are always safe around your bw number for losing bf. Carbs can affect people differently but for losing bf you need them low and you will lose some muscle but that's why getting enough protein is important to keeping that minimized. You should not gain bf even taking too much protein so it's important to know your bf vs bw. I'd up your protein and fats just a little and bring your carbs down in accordance. You should be around 105 g protein for sure, 55 g fat and you can bring down your carbs or leave them where they are at and it shouldn't hurt anything. Your body may not respond at first appropriately but it needs to adjust. Sometimes a deficit can shock your body. You may need to look at your workout as well incase you are burning way more calories than you are taking in.

  • Posted On: 06-29-16, 4:16 pm (EDT) #3

    Macros confusion

    June 29, 2016, 4:16 pm

    Thank you again for responding! I was a bit low with fat so I'm upping the grams. In last few days or so I've started following the 105g protein (though it's been bit higher around 112/114, is that too high?)

     

    Been around 50-55g fat and the carbs so far are at 100g or so as I try to stay within that range.

     

    I will try to shoot for all this and see how it goes, it's great to have a target to actually shoot for and test out. Thank you! I hope it works!

  • Posted On: 06-29-16, 10:37 pm (EDT) #4

    Macros confusion

    June 29, 2016, 10:37 pm
    Posted by: Ketkat22

    Thank you again for responding! I was a bit low with fat so I'm upping the grams. In last few days or so I've started following the 105g protein (though it's been bit higher around 112/114, is that too high?)

     

    Been around 50-55g fat and the carbs so far are at 100g or so as I try to stay within that range.

     

    I will try to shoot for all this and see how it goes, it's great to have a target to actually shoot for and test out. Thank you! I hope it works!

    It is important to remember that the most critical macro to manipulate when you want to control weight and leaness is carbs. Fat is a friend and not a foe as long as you get your fats naturally and from natural sources - which also means all purported healthy vegetable oils like corn, sunflower, safflower, soy, etc need to be thrown in the trash where they belong.

     

    As you are adjusting your macros, observe how your body responds. Some people have higher insulin sensitivity than others and some release more insulin for a given amount of carbs than others. Fat and protein help regulate the insulin response and keep blood sugar stable which is critical for health as well as all physique goals. Some of the issues you are facing with carbs may be due to how your body responds to them and your insulin response.

     

    John

  • Posted On: 07-06-16, 9:49 pm (EDT) #5

    Macros confusion

    July 6, 2016, 9:49 pm

     lots of great support here @ketkat22!! Just wanted to make sure you didn't need any more help and if you do, just ask and make sure you TAG me so I see it! @scott_herman

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