Post your current macros (female version)

[kimm4]

bulking at about 2200 cal

Usually hit

148g P
63g F
265g C

I feel better when my carbs are lower ( in the 240's) and fats higher ( around 70g), but after some reading around and input from others in the nutrition forum (mostly males) I was led to believe fats should be kept low with carbs higher.
But I see you ladies with higher fat intakes, so maybe women can and should have higher fat intakes than men. Thoughts?

You can use a higher fat intake. It's a personal choice and makes no difference in the end result.

[floridagirl7]

You can use a higher fat intake. It's a personal choice and makes no difference in the end result.

I would love to! So much easier to eat another spoon of PB vs bowl of cereal in my opinion lol. Some posters on this site basically told me that when in a surplus, extra fat is more likely to lead to fat gain versus muscle gain. rather than extra carbs

It seems like it shouldnt matter though. Calories In>Calories out

[kimm4]

I would love to! So much easier to eat another spoon of PB vs bowl of cereal in my opinion lol. Some posters on this site basically told me that when in a surplus, extra fat is more likely to lead to fat gain versus muscle gain. rather than extra carbs

It seems like it shouldnt matter though. Calories In>Calories out

Correct, the amount of fat we gain goes back to the calorie surplus. The bigger the surplus, more fat comes with it.

[viccles007]

Have a slightly off topic question but kind of related: Say you didn't eat for a week (medical reasons) then were only eating around 1300 and increased to 1800-1900 (maintenance) would it be common to expect weight gain or is it likely to be retention?

[jennyredcherry]

Currently bulking , have reverse dieted from eating super low calorie for a long time to now.

Calories : 1950
Protein : 180-190
Carbs : 180
Fat: 50

Will possibly increase calories by another 100 max if I stall, I am gaining 1 lbs per week (roughly)

[Brookeortiz10]

Im currently cutting at around 1500 cal for the 200k challenge
150P, 120C, 45F

Not using a coach just doing my own research. Trying to get as lean and shredded as possible. Just not sure I'm doing it right since so many people have way more carbs and cals than I do.

[SandraMaria78]

Just started to cut a little earlier than planned after a successful bulk made me bust the seams of two pairs of work pants and that just can't go on like that.

Cals: 1500
P: 150
C: 150
F: 33

I am very diligent on hitting the protein goal, but allow myself a little freedom on carbs and fats (as long as I'm within the calorie goal). I'm on an avocado kick right now so it's easy to go a little higher on the fats, but they're healthy fats so it's all good.

Leaning out very well on these macros, so I'm considering to add a few calories to see where my personal sweet spot of "still losing weight/ fat while eating as much as possible" is.

[GingerHanna]

First post might as well be the macros I'm trying to adhere to.

'Cutting' @ 1850 cal.

155g protein
90g fat
190g carbs

Just getting back into training after doing the 'on again, off again' for 18 months. Lots of excuses past and present, but right now I just need to shift some of the wobbly stuff before I work on building up the good stuff.

[sigen92]

Currently bulking as well

I'm on 2320
Fat: 58 grams
Protein: 129 grams
Carbs: 320

However, I find that I'm usually lower on fats (around the 40 gram mark) and higher on protein by around 20 gram or so. I'm trying to get better at hitting my macros more accurately, but for now I add a refeed day if I've been low on my carbs and fats for more than three days. Been working for me so far

[sigen92]

Have a slightly off topic question but kind of related: Say you didn't eat for a week (medical reasons) then were only eating around 1300 and increased to 1800-1900 (maintenance) would it be common to expect weight gain or is it likely to be retention?

I wouldn't consider that a weight gain. To gain 1 lbs of fat, you'd have to have a caloric surplus of 3500 calories, so whatever change on the scale is most likely water. I would just ignore it for a week or two, shouldn't take too long to be back to normal. However, not eating for a week may cause some hormonal issues (don't quote me on that, I'm no medical professional!), so it might take a little longer for your body to realize that it is being fed regularly again.

[runliftandlove]

204 g carbs
84 g protein
42 g fat

1500 calories bulk

[kimm4]

204 g carbs
84 g protein
42 g fat

1500 calories bulk

Not enough for a bulk.

[runliftandlove]

Not enough for a bulk.

I used to eat far less so I'm doing it slowly

[kimm4]

I used to eat far less so I'm doing it slowly

I've seen your posts and quite honestly, you're holding yourself back.

Good luck, you'll need it.

[runliftandlove]

I've seen your posts and quite honestly, you're holding yourself back.

Good luck, you'll need it.

Im seeing gains so I don't need it but thanks

[Jodie10]

Im seeing gains so I don't need it but thanks

Listen to kimm4, she knows what she's talking about. People pay her a lot of money for that advice. Said with love/srs

[kimm4]

Im seeing gains so I don't need it but thanks

How can one see gains when you've been sitting at the same low weight for months? You routine sucks, you do fuk loads of cardio and you're not even at maintenance calories. You start threads looking for advice, yet you never take any of the advice. You always come back on the defensive and it's complete joke.

You're completely delusional and do nothing more but spin your wheels.

Nothing new, there's a ton of you out there.

[viccles007]

Listen to kimm4, she knows what she's talking about. People pay her a lot of money for that advice. Said with love/srs

Agreed. She is one of the most knowledgable posters on here. I agree, 1500 sounds way too low for a bulk. Are you tracking your cals?

[runliftandlove]

How can one see gains when you've been sitting at the same low weight for months? You routine sucks, you do fuk loads of cardio and you're not even at maintenance calories. You start threads looking for advice, yet you never take any of the advice. You always come back on the defensive and it's complete joke.

You're completely delusional and do nothing more but spin your wheels.

Nothing new, there's a ton of you out there.

LOL chill.
Went from 85 to 105 so obviously doing some work.
You should really watch it and be more sensitive because you don't know my situation.
Seriously, you're just being rude.
And it's not really advice, it's more of I want opinions.

Everybody's body is different.
And I've seen your pictures and my goal is not to look like you so we are obviously in a very different mindset.

Wish the best to you but this is what I'm doing and so far it works.

[runliftandlove]

Agreed. She is one of the most knowledgable posters on here. I agree, 1500 sounds way too low for a bulk. Are you tracking your cals?

1500 is the minimum. I do track calories until then but if I want something more, I eat more. Simple. Some days I hit 2500 and some days I barely get to my 1500. I listen to my body.

[kimm4]

LOL chill.
Went from 85 to 105 so obviously doing some work.
You should really watch it and be more sensitive because you don't know my situation.
Seriously, you're just being rude.
And it's not really advice, it's more of I want opinions.

Everybody's body is different.
And I've seen your pictures and my goal is not to look like you so we are obviously in a very different mindset.

Wish the best to you but this is what I'm doing and so far it works.

I'm completely chill and I can't help if you don't like what you hear. Trust me I know your situation all too well. You're not the first and you certainly won't be the last. You've been at 105 for months. You basically maintain and drag your feet because you're paranoid at the thought of gaining fat (which comes with the building territory.)

You won't ever look like me so no worries there. You started a thread about wanting to compete and in order to do that you need to build and start adding more weight to your frame. That has nothing to do with my mindset. We all build the same way, by eating in a calorie surplus and 1500 calories isn't going to get you there.

[runliftandlove]

I'm completely chill and I can't help if you don't like what you hear. Trust me I know your situation all too well. You're not the first and you certainly won't be the last. You've been at 105 for months. You basically maintain and drag your feet because you're paranoid at the thought of gaining fat (which comes with the building territory.)

You won't ever look like me so no worries there. You started a thread about wanting to compete and in order to do that you need to build and start adding more weight to your frame. That has nothing to do with my mindset. We all build the same way, by eating in a calorie surplus and 1500 calories isn't going to get you there.

Noo… just because my weight on this site says 105 for months doesn't mean its been that way. I made it to 105 went dan again and just recently got back up.

So once again, you don't know even though you think you do.

[Jodie10]

LOL chill.
Went from 85 to 105 so obviously doing some work.
You should really watch it and be more sensitive because you don't know my situation.
Seriously, you're just being rude.
And it's not really advice, it's more of I want opinions.

Everybody's body is different.
And I've seen your pictures and my goal is not to look like you so we are obviously in a very different mindset.

Wish the best to you but this is what I'm doing and so far it works.

1500 kcal is not even maintenance for me, and I'm only 2 inches taller than you. TDEE is somewhere around 1750 ish and I followed kimm4's advice to the TTTTT, to the nth degree, and am bulking at about 150 kcal above maintenance for minimal fat gains. My new coach, who is a former competitor, can't believe I have put on so much muscle in only 6 months with such little fat gain. I'm up from 108 pounds to 124, yes feeling a bit fluffy but when you build you gain some fat and water as well as muscle. Like you I was underweight when I started so some of that was me just getting to where I should have been in the first place.

Eating around maintenance isn't going to help you build. You need to eat over maintenance.

Listen to kimm4. Why should she 'watch it' when she is giving you the best advice money can buy for free?

http://www.iifym.com for calculators. Just sayin....

[kimm4]

I made it to 105 went dan again and just recently got back up.

So once again, you don't know even though you think you do.

Are you seriously that dense?!

You're a chronic undereater who constantly sets herself back.

If you were in a true surplus/bulking as you claim, there would be no days of 1500 calories period.

Nothing more to see here, moving along.

[runliftandlove]

1500 kcal is not even maintenance for me, and I'm only 2 inches taller than you. TDEE is somewhere around 1750 ish and I followed kimm4's advice to the TTTTT, to the nth degree, and am bulking at about 150 kcal above maintenance for minimal fat gains. My new coach, who is a former competitor, can't believe I have put on so much muscle in only 6 months with such little fat gain. I'm up from 108 pounds to 124, yes feeling a bit fluffy but when you build you gain some fat and water as well as muscle. Like you I was underweight when I started so some of that was me just getting to where I should have been in the first place.

Eating around maintenance isn't going to help you build. You need to eat over maintenance.

Listen to kimm4. Why should she 'watch it' when she is giving you the best advice money can buy for free?

http://www.iifym.com for calculators. Just sayin....

Nah i get it but Im just saying I've come along way and I'd rather look at the positives then negatives.
Yes I need to increase calories DEFINITELY but I'm doing it slowly. I'm not putting 1000 calories +++ in one day. Been there done that and got sick from the amount of food lol
But thanks!
That calorie thing for macros is cool! Ill try that for sure!

[Jodie10]

There are a couple of us here who have taken kimm4's advice, and all of us are making pretty impressive gains. I feel pretty indebted to her, for giving me such valuable advice for free. I'm a complete stranger to her, yet she took time to help me at no charge. Thank you Kimm.

You can't pick and choose what you want to believe. You DO have to eat over maintenance to put on muscle. You WILL gain weight, and you WILL gain some fat along with the muscle. You CAN lose some of that when you have spent enough time building. But if you do it too soon, you WILL have to start all over again.

It is what it is.

[MelissaLauren]

Just got for show my show prep on June 6 and they have me at
1700-1800 calories
38g fat
143g carbs
218g protein
I should probably find a good fiber supplement :O

[MCostley]

Just got for show my show prep on June 6 and they have me at
1700-1800 calories
38g fat
143g carbs
218g protein
I should probably find a good fiber supplement :O

That's a whole lot of protein!

I added psyllium husk powder to my diet and it seems to be helping.

[Jodie10]

I like to eat a baked potato every day. Keeps me fullllll for so long.

[mariannej5]

I'm bulking on 2600, though I'm feeling like I need an increase because I've only gained 3lbs since the middle of December.