PDA

View Full Version : First time poster - macro check please



8eLo
04-24-2014, 09:49 PM
Hi All -

After reading the stickies, I've used the info in them to track my macros in the MyFitnessPal app. Issue is I'm not seeing the weight drop. Trying to figure out if I should just suck it up and "stick with it"...perhaps I just need patience? Just need some reassurance I'm on the right track. Stats & info are below and I'd love your help:

Gender: Female
Age: 30
Goal: Transform
Weight: 141lbs
BF: 29%

Activity levels: 3x per week lifting weights (3 sets of 12 exercises; 12-15 reps - tough to finish the last rep), 1 hour walk to work everyday. Hate cardio - trying to lift heavy instead to get a routine going.

Macros:
Calories: 1,493 per day
Fat: 39g per day - approx. 28% (SOURCES: 1 TBSP olive oil, 16 almonds, 1 large boiled egg)
Carbs: 126g per day (Fiber: 32g per day) - approx. 40% (SOURCES: Fruit, sweet potato, raw green veggies)
Protein: 102g per day - approx. 32% (SOURCES: whey protein, baked chicken breast, plain n/f yoghurt)

knowledgeEpower
04-24-2014, 09:57 PM
You lift heavy with a rep range of 12-15? May want to rethink that. Would up fat a few grams, other than that, your macros only add up to 1263 calories (even less after fiber) so you made a boo-boo somewhere. So could probably up carbs to 175g, then just use 50g fat, 100g protein, simple 1500 calories when you factor in fiber.

Mrpb
04-24-2014, 10:27 PM
You are certain you're only eating 1493 calories per day?

And for how long has your weight not changed?

PS. your fat intake is too low. Go for at least 0.4 gram per lb.

8eLo
04-24-2014, 10:37 PM
You lift heavy with a rep range of 12-15? May want to rethink that. Would up fat a few grams, other than that, your macros only add up to 1263 calories (even less after fiber) so you made a boo-boo somewhere. So could probably up carbs to 175g, then just use 50g fat, 100g protein, simple 1500 calories when you factor in fiber.

I'm trying to figure out what went wrong as I copied the macro info from the MyFitnessPal app, but you're completely right (F:39*9 + C:126*4 + P:102+4 = 1263). Hmm...I guess relying on technology may not be the best...unless you know of a better app I should use?

Also, do you think I should lower my rep range and increase my weight?

TearsOfIce
04-24-2014, 10:37 PM
Yeah when did you start with this diet? At the beginning it took me a while to start losing weight as well. Agree on the fact that fats are too low for your weight

knowledgeEpower
04-24-2014, 10:48 PM
I'm trying to figure out what went wrong as I copied the macro info from the MyFitnessPal app, but you're completely right (F:39*9 + C:126*4 + P:102+4 = 1263). Hmm...I guess relying on technology may not be the best...unless you know of a better app I should use?

Also, do you think I should lower my rep range and increase my weight?
Could use cronometer.

I'm saying you aren't lifting heavy if you can 15 reps of it. When cutting I rarely go over 8 reps, and stick to 5 main/compound lifts and a couple accessories. You said you were doing 3 sets of 12 exercises, with sets being 12-15, that is insane amount of volume, especially for cutting.

Mrpb
04-24-2014, 10:57 PM
Myfitnesspal works fine for me. I do make sure that I'm using the correct entries though. There are a lot of errors in the database.

8eLo
04-25-2014, 02:30 AM
Thanks all this really helps. I've gotten some new tidbits to course correct.

I absolutely love lifting weights...now Ive got some helpful tips to make the most of this transformational journey.

Time to reevaluate the app, my lifting and my fat intake - thank you!