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devotchkas
05-08-2010, 02:39 PM
How should I determine how many macronutrients I should be eating each day? I don't have any specific goals really, just want to lose a bit of fat while building muscle.
I'm 5'3, 130 lbs, I weight train 5 x a week and do hiit several times a week. I eat very clean and was thinking I should try a higher carb diet? I was carb cycling but it messed me too much mentally so I'm looking for something simple and was wondering people's opinions on this each day:

45 grams of fat (I've been told to keep fat relatively low, and included in this would be supplemented fish oil and cla/sesamin)
~250 grams of carbs (almost double the amount of protein)
162.5 grams of protein (Bodyweight x 1.25)

Is this too many carbs?

devotchkas
05-08-2010, 02:46 PM
Using a calculator on the BB website I got these macros:

Protein Grams: 135 Grams Per Day.
Protein Calories: 540 Protein Calories Per Day.

Fat Grams: 35 Grams Per Day.
Fat Calories: 311 Protein Calories Per Day.

Carbohydrate Grams: 306 Grams Per Day.
Carbohydrate Calories: 1222 Carb Calories Per Day.

But this seems a little too low protein, low fat and high carb? Or?

PBateman2
05-08-2010, 03:05 PM
Looks pretty good to me. Protein is just about 1 gram per pound of bodyweight and healthy fats at around 0.3g per pound of bodyweight.

Carbs seem a bit high. Total calories are a bit over 2000 and considering your stats, you could probably start a little lower like around 1800 calories (decrease calories from carbs). That would be ~13-14 calories per pound of bodyweight. Just a suggestion.

Good luck. Train hard.

devotchkas
05-08-2010, 03:10 PM
Looks pretty good to me. Protein is just about 1 gram per pound of bodyweight and healthy fats at around 0.3g per pound of bodyweight.

Carbs seem a bit high. Total calories are a bit over 2000 and considering your stats, you could probably start a little lower like around 1800 calories (decrease calories from carbs). That would be ~13-14 calories per pound of bodyweight. Just a suggestion.

Good luck. Train hard.

Do you think I should cut the protein down to about 130 grams? (about how much I weigh in pounds) and 0.3 x 130=39 grams, should I cut fat to about that? And I agree that carbs do seem a bit high, but I usually feel good with just a bit over 2000 calories per day. What do you think would be a good number of carbs to stick to?

determined4000
05-08-2010, 03:11 PM
Id say go with 1800
150-175g protein
50-60g fat
rest carbs

devotchkas
05-08-2010, 03:14 PM
Id say go with 1800
150-175g protein
50-60g fat
rest carbs

If you don't mind me asking, why do you think those numbers?

determined4000
05-08-2010, 03:15 PM
If you don't mind me asking, why do you think those numbers?

about 1.25-1.5g/lb in protein (over 1 cuz cutting)
.4-.5g/lb in fat (yes you NEED fat)
carbs to fill in rest of calorie need

devotchkas
05-08-2010, 03:28 PM
What do you think of:
F=42
C=240
P=165
=1998 calories

I'm eating six meals a day, fat and protein will be the same for each six, but carbs will only be in my first 4 meals. Does that look okay? And is it okay to have ~ the same amount of calories each day? (Non training days, leg days etc)

determined4000
05-08-2010, 03:38 PM
What do you think of:
F=42
C=240
P=165
=1998 calories

I'm eating six meals a day, fat and protein will be the same for each six, but carbs will only be in my first 4 meals. Does that look okay? And is it okay to have ~ the same amount of calories each day? (Non training days, leg days etc)
No
130*.4=52-->fat min
2000
165g protein
52g fat
218g carbs
And, how long have you been on these forums? Nutrient timing (eating carbs early) means NOTHING! Eat your carbs whenever, however. Same with calories, doesn't matter when they come (as long as you have a good PWO meal) over the course of the day.
You can eat 1500 calories and 200g of carbs immediately before bed and it has no detrimental effect.
Use stated macros as an average. You can drop calories 100-150 on off days, and increase 100-150 on workout days (keep protein and fat the same and increase/decrease carbs)

labradarep
05-08-2010, 03:56 PM
Id say go with 1800
150-175g protein
50-60g fat
rest carbs

I agree with determined4000

I would say have 180g protein (30g/meal), 42g Fats (7g/meal), 80-100g Carbs (about 15g/meal) have veggies at 4 of the six meals & complex carbs pre & post workout.

This should put you into a relative deficit for the volume of workouts you have listed, yet allow you to maintain LBM & lose fat.

determined4000
05-08-2010, 04:02 PM
I agree with determined4000

.

no you dont
recheck my above macros and then urs

devotchkas
05-08-2010, 04:16 PM
I agree with determined4000

I would say have 180g protein (30g/meal), 42g Fats (7g/meal), 80-100g Carbs (about 15g/meal) have veggies at 4 of the six meals & complex carbs pre & post workout.

This should put you into a relative deficit for the volume of workouts you have listed, yet allow you to maintain LBM & lose fat.

I'm not dropping my carbs that low.

devotchkas
05-08-2010, 04:17 PM
No
130*.4=52-->fat min
2000
165g protein
52g fat
218g carbs
And, how long have you been on these forums? Nutrient timing (eating carbs early) means NOTHING! Eat your carbs whenever, however. Same with calories, doesn't matter when they come (as long as you have a good PWO meal) over the course of the day.
You can eat 1500 calories and 200g of carbs immediately before bed and it has no detrimental effect.
Use stated macros as an average. You can drop calories 100-150 on off days, and increase 100-150 on workout days (keep protein and fat the same and increase/decrease carbs)
I disagree. Do you think I should calorie cycle? I like being very specific in my meal planning. Also, do you think i should eat less carbs and more fat on off days?

determined4000
05-08-2010, 04:39 PM
I disagree. Do you think I should calorie cycle? I like being very specific in my meal planning. Also, do you think i should eat less carbs and more fat on off days?

if you disagree with my philosophy than why do you care about that?

PBateman2
05-08-2010, 08:49 PM
I disagree. Do you think I should calorie cycle? I like being very specific in my meal planning. Also, do you think i should eat less carbs and more fat on off days?

Eeek! I think you made this more complicated than it needs to be. Look into calorie cycling. May be better for you. Couple of links for you to decide from:

http://www.bodybuilding.com/fun/par30.htm

http://www.tmuscle.com/free_online_article/sports_body_training_performance/the_carb_cycling_codex

JustNavid
05-08-2010, 09:43 PM
Just wodering OP why so high carbs?

devotchkas
05-09-2010, 06:43 AM
I CAN'T carb cycle. I have a serious past of eating disorders, I just can't do it.

PBateman2
05-09-2010, 08:01 AM
I CAN'T carb cycle. I have a serious past of eating disorders, I just can't do it.

Cool deal.

Well then just keep a consistent diet daily and use your training scheme (its a good one). So you feel comfortable around 1900-2000 calories then keep it there and just adjust based on how your body responds. Aim for 140-150g of protein, 40-50g of fat, and the rest would be carbs (200-250g).

Not losing the way you like? Then cut the carb calories a bit. Losing too much then up the protein/fat. Just need to monitor weekly.

Also, you can have carbs anytime of the day. Doesnt matter. Just dont exceed your daily targeted calories and macros.

Good luck. Train hard.

labradarep
05-09-2010, 08:40 AM
no you dont
recheck my above macros and then urs

Let me re-state that.

I agree with your Protein & fat macros. (My bad)

I think her carbs are way too high to effect any fat loss unless she is performing excessive volume of exercise.

labradarep
05-09-2010, 08:42 AM
I disagree. Do you think I should calorie cycle? I like being very specific in my meal planning. Also, do you think i should eat less carbs and more fat on off days?

NO! Keep it simple. Eat the same amount of calories each day.

I am guessing you are going to disagree with this also? Seems like you already know what you want to do but just want someone to tell you that your way is OK?

I am not a psychologist/psychiatrist but I have a thriving Personal training business in which I primarily train female clients. I have dealt with & currently have a few who have eating disorders. Keeping things simple with them works the best in the long run.