What macro breakdown has worked for you?

[mrsbunny]

What macronutrient combination (protein, fat, carb) has worked for you?

I've tried a lot of different combinations, from high-carb low-fat, all the way to Keto and a lot in between. But after just a few weeks of any given "diet" I read something that convinces me I should be doing something different!!

So I'm looking for opinions, real world examples of what has worked for YOU in particular (or the clients you train if I'm talking to any professionals here).

For reference or recommendations...
I'm 5'8, 142 lbs, 25% bodyfat.
Office job but workout 6 times a week, usually for an hour or close to.
Often get stuck in the cardio rut, but am trying to focus more on lifting. Recently am playing around with Tabata (intense interval) Training.

Comments, ideas?? THANKS

[Amanda76]

40/40/20-50/30/20 has worked well for me over the last several years, so far as leaning out goes. I eat more strictly toward 50/30/20 the lower my cals are. I don't do cardio on a regular basis, lift heavy for 1 - 1.5 hours 5x a week and expect to continue to lose weight slowly eating about 1,800 calories a day until I'm around 125 lbs (note that I'm a lot shorter than you are ).

I've used 40/30/30 and stalled out at the same amount of calories that will cause me to start losing at the above macros. I have really liked that breakdown as a base for bulking this year, though.

The only other thing I've done where I paid attention to macros was Anabolic Diet (a cyclical ketogenic diet). I wish I could take that experiment back...LOL

[soleuvanathlete]

^^^ What Amanda said! I'm currently leaning out on the 50p/25c/25f plan (as per Freebirdmac & Kimm's suggestion). It's a slooooooowwww process, but I'm maintaining my muscle and the fat IS taking a hike! (I feel it in my clothes and my hubby tells me so!)

I don't do a lot of cardio myself - mainly for "mental" pick-me-ups! I occasionally incorporate HIIT...

[Tiffany_P]

I don't like to set up a diet using percentages, but what works for me ends up being somewhere between 30-40% protein, 20-40% carbs and 20-30% fat. The more I restrict calories, the higher the protein and the lower the carbs & fat. Keto didn't work at all for me. I think my favorite (for food variety, energy & controlling hunger) is isocaloric (33-33-33).

[mrsbunny]

Thanks ladies, great input so far!
Here's another random question to tack on... Do you feel that diet soda hurts your progress? I COULD live without it but its such a wonderful treat when I'm restricting other "fun foods". Your experience???

[Amanda76]

Originally Posted by mrsbunny

Thanks ladies, great input so far!
Here's another random question to tack on... Do you feel that diet soda hurts your progress? I COULD live without it but its such a wonderful treat when I'm restricting other "fun foods". Your experience???

When I first started really paying attention to macros, I drank a lot of fresca, and crystal lite type stuff and ate a lot of fake sugar to take care of my sweet tooth. I ALWAYS had cravings and wanted to chew on stuff...especially in the evenings when I was bored. When I started focusing on eating only whole foods and cut all that stuff out I quit having cravings. I also didn't realize that kinda stuff made feel "not so great" until I quit using so much of it. As much as people seem convinced that those kinds of things help, I don't think they really do. I feel they keep you hooked on sugar.

Now the only processed/artificially sweetened things I'll use on a regular basis while leaning up are supplements that I feel benefit me in some way other than taste.

[kimm4]

Originally Posted by mrsbunny

What macronutrient combination (protein, fat, carb) has worked for you?

I've tried a lot of different combinations, from high-carb low-fat, all the way to Keto and a lot in between. But after just a few weeks of any given "diet" I read something that convinces me I should be doing something different!!

So I'm looking for opinions, real world examples of what has worked for YOU in particular (or the clients you train if I'm talking to any professionals here).

For reference or recommendations...
I'm 5'8, 142 lbs, 25% bodyfat.
Office job but workout 6 times a week, usually for an hour or close to.
Often get stuck in the cardio rut, but am trying to focus more on lifting. Recently am playing around with Tabata (intense interval) Training.

Comments, ideas?? THANKS

I guess my 1st question is how long have you stuck to one plan? It sounds like you constantly try to change things up and this is a big part of the reason why progress stalls.

[kimm4]

Diet soda is fine if you have it in moderation...like anything else.

I drink 1 diet dr pepper a day though my contest prep...though I never drink it off season...so for me it's like a treat and I've never had a problem.

[mrsbunny]

How long have I stuck with one plan... well...hmmm
Yeah I realize thats probably my problem. I don't really know what works for me since I know I'm bad about "experimenting" too often.
I track calories and measure my food, for a while, until I feel like I have a good idea of what I'm eating. Then when I feel like I've been running in circles for a few (like 3) weeks and getting nowhere, I change it up!

I guess thats why I'm looking for some recommendations that will assure me that if I KEEP THIS UP, good things will happen - because it did for you.

I can definitely do the 50/35/20. Its just that I'm constantly reading new stuff about nutrition and training and I'm really just never sure of the amount of calories and carbs I should have.

[kimm4]

Originally Posted by mrsbunny

How long have I stuck with one plan... well...hmmm
Yeah I realize thats probably my problem. I don't really know what works for me since I know I'm bad about "experimenting" too often.
I track calories and measure my food, for a while, until I feel like I have a good idea of what I'm eating. Then when I feel like I've been running in circles for a few (like 3) weeks and getting nowhere, I change it up!

I guess thats why I'm looking for some recommendations that will assure me that if I KEEP THIS UP, good things will happen - because it did for you.

I can definitely do the 50/35/20. Its just that I'm constantly reading new stuff about nutrition and training and I'm really just never sure of the amount of calories and carbs I should have.

Any time you start on a new plan you need to give a good 4-6 weeks...your body needs time to adjust and it takes longer for women to respond. Make sure you're getting the right amount of calories...because if you're not...then it won't make a difference what macro breakdown is being used.

Good luck!!

[Jessie86]

Originally Posted by soleuvanathlete

^^^ What Amanda said! I'm currently leaning out on the 50p/25c/25f plan (as per Freebirdmac & Kimm's suggestion). It's a slooooooowwww process, but I'm maintaining my muscle and the fat IS taking a hike! (I feel it in my clothes and my hubby tells me so!)

I don't do a lot of cardio myself - mainly for "mental" pick-me-ups! I occasionally incorporate HIIT...

The above breakdown has worked for me - but it does take time to get results - when you have been following a pattern for a while and hit a plateau - maybe have a cheat meal just to shock the body and get back into it. I have also had success with 40/40/20 split when I first started out. Everybody is different, so just stick to one and see what works for you - bit of trial and error.

Good luck

[ljsparkleee]

I am not a pro or anything...but i have been doing the 50/25/25 as mentioned above for the last 4 weeks with 4 lbs. down and definitely those abs are starting to show! Woot!!

[gecko...]

This thread is great, I made a similar one yesterday (that I only got one reply to *sob*) but this one pretty much answered my question anyway.

But to answer the OP, I had been having success on 45p/25c/30f but have since stalled. I have also tried keto and lost alot of weight of which I kept the vast majority off (although I didnt feel great on it and then had to go off it because of a medication I was prescribed).
I will try the 50p/25c/25f and see if it jolts me off the plateau. Thanks!

[mrsbunny]

Great advice everyone! Thanks!
Sounds like 20-25% carbs tends to give good results. I'm going to aim for 20 and we'll see what happens.
I'm VOWING to track my calories (and of course macros) for one month, and keep this breakdown until then. Thanks for the encouragement