how often you change YOUR macros?

[dailob]

How often, on a cut (i guess it may even apply for a bulk), do you guys change your macros?

i've lost 15lbs so far with the macros i have and to me, it seems like a good time to readjust.

i'm sure it would be too meticulous and tedious to do every 5lbs but just curious as to the general bb.com world what you guys do

[cumminslifter]

whenever you feel like you need to up/lower calories depending on goals

[senoner]

Only adjust when you stop seeing results on your current macros. You've lost 15 lbs and if you are still losing then no need to adjust. Once you stop losing, say you havent lost weight in 3 or so weeks then that is when you should adjust.

[KayPS]

Related question (if OP doesn't mind): Reading through the macro sticky again using Katch-McArdle, it seems that the more LBM you have (ie. reducing BF%), the more calories you need. However, if I'm dropping weight, it would make sense that I'd need less. Do you mind helping me work through this?

[softpounder]

Er, I change my macros on a day-to-day basis.

What I mean is that my total calories stays the same, but my protein, fat, and carbs fluctuate.

[HealingHands8]

it seems that the more LBM you have (ie. reducing BF%), the more calories you need. However, if I'm dropping weight, it would make sense that I'd need less. Do you mind helping me work through this?

When you are reducing body fat %, you try to maintain your lean body mass by eating at a small surplus. So although your lean body mass % might increase (due to reduced fat), the actual amount of lean body mass you have should stay the same (or as similar as possible). Therefore you need less calories due to reduced body fat %.

[BrandonRamsey]

As long as you are losing weight (or gaining weight) at the rate that you want, I see no reason to change your macros. If you are still cutting and you go a week without losing any weight, maybe you can cut another 50 or 100 calories, but if your current diet is working I would just stick with it.

[racedoc]

As the others mentioned, I've found it easiest to just follow the weight trend. It's often much harder to lose at the slower ~ 1 pound/week recommended rate then to just drop it quick for those of us OCD folks (like myself), but it can be done with consistant monitoring of your weight over time. If it slows up, just throttle back a bit on your calories and follow the response. Good luck!

[dchuck90]

Every day. Stopped mixing foods together proteins/carbs and started eat for my digestive system and overall health and everything worked it self out. Mix veggies and proteins, Veggies and starches, fruit by itself and give everything the proper amount of time to digest. Has lead me to learn about new foods and actually listening to my body verses just thinking everything as a numbers game. Everyone doesn't digest the same and pull nutrients from food the same. See what works for you and experiment. I suggest looking into food combining charts verses obsessing over macros. Trying to fit a certain amount of carbs/prot into a day can often cause more harm then good.

[makeitright]

Er, I change my macros on a day-to-day basis.

What I mean is that my total calories stays the same, but my protein, fat, and carbs fluctuate.

Same.

[lovingit]

I change them (overall) based on my current goal and how I'm feeling.

I don't hit my macro goals precisely each day, however. I try to get calories and protein close, then carbs and fats fluctuate based on what I'm in the mood to eat that day.

[MrJB00G13]

I agree with everyone else as far as basing your decision to change it up on what your goals are and if you start plateauing on your weight. I usually try to maintain my caloric intake and focus on meeting my protein macro, then getting at least close to my carb and fat macros. I have recently changed my caloric intake/macros in the last 2 weeks because of some new goals, and so far I've still been seeing results. Good luck OP!

[dailob]

Related question (if OP doesn't mind): Reading through the macro sticky again using Katch-McArdle, it seems that the more LBM you have (ie. reducing BF%), the more calories you need. However, if I'm dropping weight, it would make sense that I'd need less. Do you mind helping me work through this?

sorry, since i'm not well versed, i'd rather not answer your question - i'm sure there may be answers throughout the forum tho!

reps all around on rc!

[GLGR2903]

just change them when you hit a stuck patch - same weight for 2-3 weeks lower your cals by 100-200 or keep the same Macros and increase your cardio slightly if you feel tire on less food

[lovingit]

Related question (if OP doesn't mind): Reading through the macro sticky again using Katch-McArdle, it seems that the more LBM you have (ie. reducing BF%), the more calories you need. However, if I'm dropping weight, it would make sense that I'd need less. Do you mind helping me work through this?

I'll take this.

You are not gaining LBM while in a deficit, especially as a female. Your muscles may fill with glycogen, and as you lose fat you may look more muscular, but you won't gain any measurable amount of LBM until you bulk. I would not adjust macros until then (or unless you stop losing for at least 3 weeks).

If you want I can pm you photos of how I looked when I lost 125lbs and started lifting, and then the HUGE difference in how I looked when I finally bulked.

eta: But don't get discouraged on your cut - you're doing it right and will retain most of the LBM you have now by keeping protein up and lifting.

[aaron2686]

When you are reducing body fat %, you try to maintain your lean body mass by eating at a small surplus. So although your lean body mass % might increase (due to reduced fat), the actual amount of lean body mass you have should stay the same (or as similar as possible). Therefore you need less calories due to reduced body fat %.

The bold portion doesn't make sense. Did you mean to say that one can maintain lean body mass while reducing body fat by eating extra protein in the context of an overall caloric deficit?

Related question (if OP doesn't mind): Reading through the macro sticky again using Katch-McArdle, it seems that the more LBM you have (ie. reducing BF%), the more calories you need. However, if I'm dropping weight, it would make sense that I'd need less. Do you mind helping me work through this?

I second what lovingit said.

I'll take this.

You are not gaining LBM while in a deficit, especially as a female. Your muscles may fill with glycogen, and as you lose fat you may look more muscular, but you won't gain any measurable amount of LBM until you bulk. I would not adjust macros until then (or unless you stop losing for at least 3 weeks).

If you want I can pm you photos of how I looked when I lost 125lbs and started lifting, and then the HUGE difference in how I looked when I finally bulked.

eta: But don't get discouraged on your cut - you're doing it right and will retain most of the LBM you have now by keeping protein up and lifting.

[KayPS]

I'll take this.

You are not gaining LBM while in a deficit, especially as a female. Your muscles may fill with glycogen, and as you lose fat you may look more muscular, but you won't gain any measurable amount of LBM until you bulk. I would not adjust macros until then (or unless you stop losing for at least 3 weeks).

If you want I can pm you photos of how I looked when I lost 125lbs and started lifting, and then the HUGE difference in how I looked when I finally bulked.

eta: But don't get discouraged on your cut - you're doing it right and will retain most of the LBM you have now by keeping protein up and lifting.

So if my BF% is going down, it's strictly because I'm losing weight? This makes so much sense that it's almost embarrassing, LOL! Thank you so much!

And thanks for the encouragement. <3

[lovingit]

So if my BF% is going down, it's strictly because I'm losing weight?

I would feel comfortable saying yes, at this point since you are in a deficit. And when you bulk, you can gain weight and decrease bf% at the same time (due to increased LBM). Only thing is that females gain LBM so slowly - about half the rate at which our male counterparts do and that is only if our nutrition and training are spot on, training being very important, IMO.

[KobiDC]

I change them (overall) based on my current goal and how I'm feeling.

I don't hit my macro goals precisely each day, however. I try to get calories and protein close, then carbs and fats fluctuate based on what I'm in the mood to eat that day.

^^^

[KayPS]

I would feel comfortable saying yes, at this point since you are in a deficit. And when you bulk, you can gain weight and decrease bf% at the same time (due to increased LBM). Only thing is that females gain LBM so slowly - about half the rate at which our male counterparts do and that is only if our nutrition and training are spot on, training being very important, IMO.

Any recommendations on a training plan? I'm currently following Jamie Eason's LFT (albeit, very loosely).