macronutrients ok?

Mick Mauldin · Mon, November 29th, 2004, 11:03 AM

I'm quite short, 5'4"1/2. I weigh 134. I was eating around 1600 cals a day but have bumped it up to 1800 to 2000. I finally figured my macronutrients and for 2000 calories a day, I am allowed 134g of protein, 44g of fat, and 100g of carbs. I normally end up getting way too much protein b/c I'm trying to eat so many calories. I nornally range around 1800 which 40g of fat, and 90g of carbs a day. It's hard to adjust and still stick w/your macro %'s. I would rather have more actual food than 3 shakes to get my calories up. I don't think I'm off on my macros but just wanted to be sure.

Thanks...

kmfisher · Mon, November 29th, 2004, 12:11 PM

What are your goals at this point? What is your bodyfat % currently? I think the fat and carb numbers are too low for cutting, bulking, or maintaining.

If you are going to go over on anything, I'd go over on protein.

Cut: 134 * 12 = 1608 cals
Maintain: 134 * 15 = 2010 cals
Bulk: 134 * 18 = 2412 cals

If you split the ratio for C/P/F at 40/30/30, you'd need this to maintain:

(2010 * .4) / 4 = 201 g Carb
(2010 * .3) / 4 = 151 g Protein
(2010 * .3) / 9 = 67 g Fat

So, I think you would want to eat more. Still, for your calorie requirements, the total cals per meal is pretty low (300 - 350 per meal) if you eat six times per day.

Mick Mauldin · Mon, November 29th, 2004, 12:24 PM

Quote:

Originally Posted by kmfisher

What are your goals at this point? What is your bodyfat % currently? I think the fat and carb numbers are too low for cutting, bulking, or maintaining.

If you are going to go over on anything, I'd go over on protein.

Cut: 134 * 12 = 1608 cals
Maintain: 134 * 15 = 2010 cals
Bulk: 134 * 18 = 2412 cals

If you split the ratio for C/P/F at 40/30/30, you'd need this to maintain:

(2010 * .4) / 4 = 201 g Carb
(2010 * .3) / 4 = 151 g Protein
(2010 * .3) / 9 = 67 g Fat

So, I think you would want to eat more. Still, for your calorie requirements, the total cals per meal is pretty low (300 - 350 per meal) if you eat six times per day.

my goals are to loose fat...I'm out around 19%. So I need to eat more than 2000 if I'm trying to cut?

Mick Mauldin · Mon, November 29th, 2004, 01:34 PM

Quote:

Originally Posted by Mick Mauldin

my goals are to loose fat...I'm out around 19%. So I need to eat more than 2000 if I'm trying to cut?

If I restrict my carbs to 20%, do I need to bump my fat up to 40%?

In other words, 40% protein, 40% fat, 20% carbs?

CASD · Mon, November 29th, 2004, 02:29 PM

I've quit worrying about carb/bad carbs.. I'm on the 40/40/20 but it's the fats that are the 20% I'm shooting for 50g or less a day and a totally of 1500 cals plus the cals I burn with excerise so I avg. 1900 or so cals
I'm not worrying about my good carb intake at the moment I've got to think about getting in enough protein and with that the carbs are coming naturally..

NEdge · Mon, November 29th, 2004, 02:39 PM

My 2-cents is that % macros are a waste of time. Work in grams. Get the amount of protien you want to eat (1-2g/lb), the required fats (40-70g for your weight) and then the rest in carbs. When you maintain up the carbs mostly with slight increases in fats and protein.

Basically this way very low calorie means very low carb, and very high calorie means high carb - i.e. not staying with 40/40/20, 40/30/30 or whatever as you adjust calories.

I've given wide ranges on the g/lb since they will depend on what you think are the optimal numbers, but whatever you choose, I think this is a better strategy than the % macros.

Mick Mauldin · Mon, November 29th, 2004, 04:33 PM

Quote:

Originally Posted by CASD

I've quit worrying about carb/bad carbs.. I'm on the 40/40/20 but it's the fats that are the 20% I'm shooting for 50g or less a day and a totally of 1500 cals plus the cals I burn with excerise so I avg. 1900 or so cals
I'm not worrying about my good carb intake at the moment I've got to think about getting in enough protein and with that the carbs are coming naturally..

Yea. I'm having a problem getting enough calories, while keeping my carbs at 20%.

tensdanny · Mon, November 29th, 2004, 07:14 PM

oils. flax oil.

Mick Mauldin · Mon, November 29th, 2004, 07:52 PM

Quote:

Originally Posted by tensdanny

oils. flax oil.

it's hard to keep carbs of 20% and fat at 20% too. I eat salmon and use olive oil.

Timbermiko · Mon, November 29th, 2004, 11:00 PM

Mick- I believe at 19% you could use the % of macros..worked for me anyway. 242-167. Here's what i did...45/35/20 pro/carb/fat I started at 3000 cal ( i was consuming 4000) then i dropped my calories by 100 each day a week ( 3000 to 2900 one week, then 2900-2800 etc) I stopped dropping around 2200 and just let my cardio and weight training take care of the rest.I kept that for awhile then when i hit 12% bf I adjusted to 55/25/20...The lower the bf% the more it seems you have to tweak AND fine tune with the grams of each macro. You will have to find your maintanence caloric intake the adjust from there. There were of course times I stayed at a certain caloric set for awhile to adjust...but overall this is what worked for me...Good luck

Mick Mauldin · Mon, November 29th, 2004, 11:30 PM

how tall are you? I'm 5'4"1/2 and when figured, my maintance level came out to be 2272. People keep throwing out figures like 2000-2400 and I look at John's food logs and when he was cutting, he was eating around 1700-1900 calories a day. That was way to few calories for John, I totally agree, but he's a lot taller than I am. Thanks for the thumbs up. At the present, I'm doing, 40% protein, 20% fat, and 20% carbs.

Timbermiko · Wed, December 1st, 2004, 10:49 AM

Quote:

Originally Posted by Mick Mauldin

how tall are you? I'm 5'4"1/2 and when figured, my maintance level came out to be 2272. People keep throwing out figures like 2000-2400 and I look at John's food logs and when he was cutting, he was eating around 1700-1900 calories a day. That was way to few calories for John, I totally agree, but he's a lot taller than I am. Thanks for the thumbs up. At the present, I'm doing, 40% protein, 20% fat, and 20% carbs.

I'm 5'11.
Mick, Really, you will have to figure this one out as no one can tell you "exactly" what your BMR is. Try this. Over three days log EVERYTHING you put into your mouth . After the three days add up the calories and divide by three. Then do the same with the macros.
This will give you a good idea of where you are and what adjustments you need to make. Also, while doing this it is important to eat as you have been to get a realistic picture. As far as adjusting goes, make sure the ratios are spot on before adjusting the calories.

CASD · Wed, December 1st, 2004, 12:00 PM

I believe that age and lean body mass should be apart of the numbers..

Like for the BMR do I want to include my fat ? Feed the Fat??
So in my sig. I say eat for who you want to be.. and for me I want to be 170.. So I base my intake for that weight.. right now my LBM is around 140-145lbs..
And then my age slows things down..

So I shoot for around 1800 cals a day give or take 100cals.

tensdanny · Wed, December 1st, 2004, 01:16 PM

Quote:

Originally Posted by Mick Mauldin

it's hard to keep carbs of 20% and fat at 20% too. I eat salmon and use olive oil.

get flax. fats should be at 40%.

minilifter · Wed, December 1st, 2004, 05:16 PM

I agree with NEdge. Don't worry about the ratios, find out what works for you (both physique and satisfaction wise) in grams and plan from there. For me...I do 1.5g of Protein for every pound of LBM (probably too high for most people) I do .45g of fat for every pound of LBM (1/3 sat, 1/3 mono, 1/3 poly) and carbs I vary based on what I'm doing and how I'm feeling, usually 100 - 300 grams.