So, I hate to admit it, but this whole macro thing has got me stumped, I've read a lot on them for the last year or so, but it's all in one ear and out the other it seems like.

Right now I'm at 5'10" 202lbs. Genetically I've got big arms and chest, but somewhere else along those lines I picked up this awesome belly fat magnet. I'm looking to seriously cut my weight down down down, Ideally Id like to be down around 175, because at 185, I feel like I look decent, so if I could shed an extra 10 pounds off that, id be able to then I could see what kind of position I was in for a bulk.

Anyways if you're on a serious cut, what kind of macro should you be on? I'm sure this varies person to person, but based my stats im curious. Also, are we staying away from anything starcy like potatoes, even healthy ones when you're cutting? (I'm thinking yes) The recommended foods are all chicken breast eggs/whites veggies etc, which I dont have a problem with, I just need to know how to squeeze them in.

I'm gung-ho and dead serious on getting this stupid weight gone for good, no better place to be inspired than these forums! Any links that might help explain macro information for someone with a peabrain would be awesome, or just personal advice. In the mean time Ill keep searching the threads for more infos:tu:

Thanks in advance!

-Jackson

Anyways if you're on a serious cut, what kind of macro should you be on? I'm sure this varies person to person, but based my stats im curious. Also, are we staying away from anything starcy like potatoes, even healthy ones when you're cutting? (I'm thinking yes) The recommended foods are all chicken breast eggs/whites veggies etc, which I dont have a problem with, I just need to know how to squeeze them in.

I'm hardly an expert here but I think the 40/40/20 ratio is pretty well accepted. You need to adjust for your own physiology but it's a good place to start. Yep, avoid starches and take in minimal fruit. Chicken and broccoli will be your best friends but mix it up with fish, lean beef, and other veggies. Some folks might say up the protein and lower the carbs but definitely get quality fats from oils and nuts but not too much. There are good utilities out there to help determine the ratios. Have you looked at the stickies? Also, a lot of folks might tell you to avoid dairy.


I'm gung-ho and dead serious on getting this stupid weight gone for good, no better place to be inspired than these forums! Any links that might help explain macro information for someone with a peabrain would be awesome, or just personal advice. In the mean time Ill keep searching the threads for more infos:tu:


That's a good start! Good luck!!

Carbs aren't necessarily the enemy.

I was just reading through the nurtrition guide in the stickies, and when it suggests 1 gram/protein per pound, that's over 40% when I figure it into my macros, so I reduced it to 50% carbs 30% protein, and 20% fat, I figured if it needed to change I could change it. Is this not acceptable? How can I determine is 50.30.20 is a fitting macro or not?

I was just reading through the nurtrition guide in the stickies, and when it suggests 1 gram/protein per pound, that's over 40% when I figure it into my macros, so I reduced it to 50% carbs 30% protein, and 20% fat, I figured if it needed to change I could change it. Is this not acceptable? How can I determine is 50.30.20 is a fitting macro or not?

Sounds fine as a start but just keep track in regards to how you respond. Make sure you structure your diet accordingly and consistently. I wouldn't get too worked up about the 1g per lb but it is important to have a good amount of protein intake overall but you're overall dietary strategy needs to support your goals. Lean meats and veggies worked wonders for me and I didn't track ratios much. I lost 48 lbs that way.

Looking at percentages without totals is how a lot of bad diet mistakes get made. Scorning individual food items based on their mere presence is another one.

Getting too worked up over macro percentages without a set period of consistency (4-6 weeks) is getting ahead of yourself, and will get into magic 8-ball reading depending on how far you go with things.

1. Set total calories where you want them
2. Set a protein total
3. Fill in the rest with carbs and fat with regard to activity profile, nutrient timing, and food choice preference

Put things in play in the real world, see how things shake out, and adjust from there.

Don't get wrapped around the axle on the specifics....

Everyone is different. I had uber-success cutting on a 40/40/20 split (P/C/F)...but that may not work for everyone else.

The first, and most important thing, is to find your maintenance cals...

Use this website: http://www.bmi-calculator.net/bmr-calculator/

It will help you find your BMR.
Then use the Harris Benedict Equation link to find your multiplier.

The resulting number is your maintenance cals.

If you want to cut, reduce the number by 10% and see what happens over the course of 2 weeks....not losing enough?...drop another 5% and so forth...

Example:
My BMR is 2207.
My HBE is 1.375

My maintenance cals: 3035
I can cut on 2600-2700 cals

Looking at percentages without totals is how a lot of bad diet mistakes get made. Scorning individual food items based on their mere presence is another one.

Getting too worked up over macro percentages without a set period of consistency (4-6 weeks) is getting ahead of yourself, and will get into magic 8-ball reading depending on how far you go with things.

1. Set total calories where you want them
2. Set a protein total
3. Fill in the rest with carbs and fat with regard to activity profile, nutrient timing, and food choice preference

Put things in play in the real world, see how things shake out, and adjust from there.

I completely agree but I would amend point 1. I think a lot of people who come here tend toward to few calories and it's important to mention that.

Agreed Demian. :tucool:

I had good luck with HIT and 60/20/20 macros. 60% carbs, 20% pro, 20% fat. Calories ranged from 1100-1750.