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View Full Version : Help with Macros!!! Reps.



security58
07-15-2009, 11:15 PM
im currently 204 lbs, 5'9", bf prolly about 20-25% been lifting for about 2 yrs, i usually try to watch what i eat but i wanna get serious about it......any help would be great...

security58
07-15-2009, 11:33 PM
bumpity bump!

Paintedblack
07-16-2009, 12:12 AM
I assume you want to cut fat, in which case you should get an estimate on how many calories you are using up per day (maintenance calories) and then eat 500 under that (Google some calorie calculators for that).That will lead to approx 1 lb loss per week. As far as your macros 40carbs/40protein/20fats is very common, I would recommend you take .8-1g of protein per lb of your weight and go from there…

dtangred
07-16-2009, 04:46 AM
Well I'm not sure how many days a week your training but just plugging in your stats your maintenance is somewhere around 2800. This means you need to eat 300-500 calories below this to achieve desired weight loss.
How you go about it is up to you. Some people prefer Keto (high protein, fats, and low carbs) while others prefer a mixed variation.

I find the higher I keep my protein the more muscle I retain but too each his own.
You could do the 40/40/20 and in your case:
P-230
C-230
F-51
Cals-2300

security58
07-16-2009, 10:02 AM
i did the atkins for about 2 mths and dropped 15 lbs, but i think i lost some muscle, now i wanna add more muscle, i lift about 5 days a week and cardio 30 min 3 days a week, sometime on off days...