Are my macros and cals in a mess?

theymademedoit · Thu, March 8th, 2012, 01:45 PM

Hi,
I am hoping someone can offer a little help and let me know if I need to change what I am doing.
I have been cutting since May 2011 and in those 10 months I dropped 53lbs.
I currently weigh 232lbs and I am 5.11’’.
I lift 4 x week and do a mix of low intensity and HIIT 4 x week.
Regarding nutrition I eat around 1800-1900 cals a day.
Protein = 190g
Fats = 86g
Carbs = 75g
I don’t seem to lose if I go much higher on cals.
Things have slowed right down and I am not sure if I should up my cals or change up my macros or workouts.
My goal is to get to 205lbs and or 12% BF whichever comes 1st (current estimate via a photo on another forum is between 19-23%).

Can anyone offer suggestions?
I tend to hold a lot of water weight despite drinking loads of water.
Thanks,
Al

douglasstclair · Thu, March 8th, 2012, 02:54 PM

Quote:

Originally Posted by theymademedoit

Hi,
Protein = 190g
Fats = 86g
Carbs = 75g

Hey Al,

First off - congrats on the 50+ lb loss... nice job!

I'm curious... how has the weight dropped off over this time period? Has it been fairly steady until a recent plateau?

The ratio of 41% protein, 16% carb, 42% fat would appear skewed a little too much in favor of fat, at the sacrifice of carbohydrates. Have you played around with this ratio at all? It would be interesting to see what changes would occur if you moved some of your calories from fat to some good carbohyrates.

Doug

theymademedoit · Thu, March 8th, 2012, 04:58 PM

Quote:

Originally Posted by douglasstclair

Hey Al,

First off - congrats on the 50+ lb loss... nice job!

I'm curious... how has the weight dropped off over this time period? Has it been fairly steady until a recent plateau?

The ratio of 41% protein, 16% carb, 42% fat would appear skewed a little too much in favor of fat, at the sacrifice of carbohydrates. Have you played around with this ratio at all? It would be interesting to see what changes would occur if you moved some of your calories from fat to some good carbohyrates.

Doug

Hi doug.
Appreciate the reply.
The weight came of in chunks at the start....never just a steady 1or 2lbs a week.
I think I dropped around 30lbs fairly quickly and then the next 20 seemed to be a tough slog.
I have always ate around the same ratios but just adjusted the number of cals.
I may try going for a few more complex carbs and drop the fat a bit.
Does 1900 seem low?

paulo_drummer · Thu, March 8th, 2012, 07:41 PM

Quote:

Originally Posted by theymademedoit

Hi,
I currently weigh 232lbs and I am 5.11’’.
I lift 4 x week and do a mix of low intensity and HIIT 4 x week.
Regarding nutrition I eat around 1800-1900 cals a day.
Protein = 190g
Fats = 86g
Carbs = 75g
I don’t seem to lose if I go much higher on cals.

I tend to hold a lot of water weight despite drinking loads of water.
Thanks,
Al

IMHO I think 1800-1900 cals a day is a bit low for your weigh and activity level. Maybe you can boost a little the carbs if you drop some of the fat. I'd shoot for a P40/C40/F20 split and up the cals intake about 300 or 400 cals. Otherwise you might sacrifice your muscles in the process and that's definitely something you want to avoid.

As for the water weight issue, how is your sodium intake?

Terps01fan2006 · Thu, March 8th, 2012, 08:28 PM

I would definitely suggest to tweak some things. Chane your workouts up. What type of cardio do you do? Not meaning LISS or HIIT, but do you ride the bike, run, eliptical? Switch it up. Do you exercise indoors? Take it outside and bang out a workout. The diet is a known monster, you seem to know what works for you with the great progress you have made. I would just reinforce the notion that within those macros you listen, are quality calories from quality foods.

Great job so far!

Robert2006 · Fri, March 9th, 2012, 12:10 AM

If you've been cutting for ten months take a break. Eat at maintenance for a couple of weeks.

In addition when was the last time you stayed out of the gym? If you haven't been taking breaks then do that to.

craigstr · Thu, March 15th, 2012, 11:52 PM

You could do a re-feed, your body is probably pretty taxed from cutting for 10 months. Eat about 2200-2300 calories a day but eat good carbs at a ratio of about 30% Protein, 50% carbs, 20% fats. Let your muscle glycogen replenish. Then maintain the calorie intake but eat 50% protein, 30% carbs, 20% fat. The lighter you get, the less you will lose every week. At 2200-2300 calories a day, with the exercise you are doing, you should be able to lose 1-2 lbs a week. You dont want to lose more then that.

theymademedoit · Mon, April 23rd, 2012, 07:47 AM

Hey guys,
Thanks for all the responses.

Do you think the following cals and macros look ok –
2000kcals
200 P/88 C/80 F

or is this better......
2100kcals
210 P/131 C/81 F
With the extra carbs coming from brown rice, cous cous and sweet potatoes etc

Alongside Push/Pull/Legs and HIIT 5 x week.
I do/have done re-feeds and I ate at maintenance a while back for a week which did help but it wasn’t that long ago.
I know people suggest that I need more cals but I honestly don’t think I lose if I go any higher.
I really do think I have a prob with water weight.
I have attached a pic of when I was about 240lbs (now at 224lbs).
I have a fair amount of muscle under there….I just wish I could show it off!