Post your current macros (female version)

[mariamunoz2012]

Hey girls. I currently started tracking macros and I'm having a very hard time getting my numbers right. I currently weight 144 and I am 5'5. I workout 5 to 6 times a week mainly weight training. I have been stuck at 144 for ever and can't seem to lose anymore weight. My goal is to reduce body fat. I am currently eating 200 carb, 120 protein and 45 fat. Any advice?

[leeniepie]

Hey girls. I currently started tracking macros and I'm having a very hard time getting my numbers right. I currently weight 144 and I am 5'5. I workout 5 to 6 times a week mainly weight training. I have been stuck at 144 for ever and can't seem to lose anymore weight. My goal is to reduce body fat. I am currently eating 200 carb, 120 protein and 45 fat. Any advice?

Have you worked out your TDEE? You really need to know your calories not just your macros. I got about 1900 doing it roughly, and your current macros are about 1700 so if you're not losing then you need to drop a bit. Make sure you are tracking everything including drinks, sauces, the odd bit of this and that etc.

[DebzT]

1100-1400
I have been increasing my calories from under 800 to what they are now.
My macros are between
Protein 90-130
Fat 30-40
Carbs 100-145
I haven't really had low carbs days, instead they are days I end up feeling satisfied at around 100g carbs. I try to get fibre in through vegetables too. Just posting to show my intake. I am learning my body as I go with it.

[melDorado]

75% meat
25% cake

[DebzT]

Hey hun you could try an approach of fat x. 3 to. 4 your body weight so for you that would be 43 to 57 grams of fat. Then 1-1.5x bodyweight in lbs for protein so 144-215g protein and the rest from carbs. Find your basal metabolic rate. I just did it for you on the bodybuilding calculator and it was 1463. If you times it by 1.2 for sedentary that would be 1755 and 1.375 working out 2 to 4 times a week 2011 then minus a deficit of between 250 to 500 you get your calorie requirements for losing some fat. Hope this helps. Also drink plenty of water, sleep well, listen to your body and good luck.

[McNeelz]

75% meat
25% cake

I find that a 65% meat, 20% doughnut, 15% gummy bear diet is optimal for my training.

[shesprints]

Currently...

450C/200P/75F (3250ish calories) for maintenance @ 145lb
don't usually hit quite these numbers and am fine with losing .25-.5lb/week.
surely someone else has a TDEE this high... feel like a weirdo.

I'm not sure why I feel better with protein so high, either, but I've played around with various amounts and this feels best for me, even though it's at least 1.5 times what I "need."

[RuthWalsh]

I’m cutting -

122g protein
61g fat
14g carbs

Staying between 1100 and 1300 calories. Not sure what I’m doing but it seems to be working slowly.

[2ndTimesaCharm]

I'm trying to get rid of my extra flabby bits, most of which are hanging around my mid section.

Current weight 162 lbs
1800 cals
P: 162
C: 142
F: 65

Not sure if these are working for me, feel "strange" and can't figure out if i'ts because i'm eating too much or not enough or just need more time to adjust
How long did it take your bodies to adjust to a different eating plan

[lazyaj]

I'm trying to get rid of my extra flabby bits, most of which are hanging around my mid section.

Current weight 162 lbs
1800 cals
P: 162
C: 142
F: 65

Not sure if these are working for me, feel "strange" and can't figure out if i'ts because i'm eating too much or not enough or just need more time to adjust
How long did it take your bodies to adjust to a different eating plan

The amount of time it takes to adjust to a diet is pretty related to how big of a change the new diet is from whatever you were doing. So, it will depend! When I first started on a strict Renaissance Periodization diet, it was quite a shift from "if it fits your macros", and it took me two weeks to get used to it.

My plan for the past three months has been to bulk, but after not tracking for two months I didn't gain any weight, so now I'm tracking again.

5'9", 163, ~23% bf.

2700 cal, 170p/90f/304c

[allergictosugar]

I'm 168cm and currently 79kg (174lbs). I want to get down to 68kg (149lbs).

I work out 7 days a week - mostly weights with a little cardio and I love it! I'm 5 weeks into following a Bodyspace Transformation programme by Jamie Eason.

My TDEE is approximately 1950. My current macros are:
Cals - 1634
Protein - 40% (163g)
Carbs - 40% (163g)
Fat - 20% (36g)

I'm focusing on being really tight with my diet and honest with my food journal!

[thehobbes]

75% meat
25% cake

You are one of my favorite people on this site. <3


Mine is a total of 2,500 calories a day. Broken down like this:
-100g protein at the very least
-350g carbs
-80g fat

It varies a little bit, I might go up on carbs and then get in less fats for example. As long as I'm hitting 100g protein and 2,500 calories that's fine. The rest works itself out. I recently ran out of left over Reeses Cups from Halloween. It's gonna be a long, tough winter.

[hannanorth]

1950

carbs: 210
Fat: 39
protein: 165

[mater1trium]

So I'm not actually bodybuilding per se right now, just lifting weights in an effort to get stronger and healthier. And lose weight, slowly.

I eat 2100 calories
P 131g
C 210
F 82g

I'm losing, slowly, which is the goal, and also building some muscle. I'm breastfeeding a baby under 1 still. I am not doing any serious change to my diet until the littlest is no longer dependent on my milk, or I wean him, which will be another two years, so I'm in it for the long haul. I'm down 18lbs in the past 6 months, and I've gained visible muscle, so I'm happy.

[Pittawithcheese]

WTF? How come everyone gets to eat so much.

Cutting for my first show. 1350 cals a day with 7.5 weeks to go. 126P, 45F, the rest C.

No wonder I feel so drained...

[ElizaWatson]

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

I'm in this situation too/have had this advice!! That in a bulking phase, eating more fat is likely to result in storing more fat..

I feel better on a higher fat intake, and feel a bit disconcerted skipping things like avocado, oily fish. Stuff that's genuinely good for me. it's really nice to be reassured that it'll make no difference.

[ProYeo]

I'm in this situation too/have had this advice!! That in a bulking phase, eating more fat is likely to result in storing more fat..

I feel better on a higher fat intake, and feel a bit disconcerted skipping things like avocado, oily fish. Stuff that's genuinely good for me. it's really nice to be reassured that it'll make no difference.

My minimums are often in the neighbourhood of 225P/350C/100F in a bulk. That's the minimum, getting around 3000 calories. I generally need a lot more calories than that to bulk, but I don't concern myself as much with the macro breakdown once the goals are met. No need to, as kimm4 mentioned!

[gcarey3678]

Bulking at 1800 Cal
Goal is 135 g protein
202 g carbs
50 g fats

Sometimes I do not hit this protein goal and get in a little extra fats.

Thinking I will increase by another 100-150 cal in the next week or so since I have stalled on weight gain the past few weeks. Gained 10 Lbs so far in the last 4 months however most of that weight gain happened very quickly.

This is my first time attempting a true bulk

[Reign4321]

maintaining on 2100-2200. 120g protein minimum.

[danaflava]

Bulking Cardio 3x a week as well
2645 Cals
70F
335C
165P
buuuut I struggle to hit that much, maybe 4 times a week I'm on target, sometimes a little under. But gained about 6lbs in the past four months (not counting the initial 3 from glycogen during the first two weeks!), about half of it muscle

might end bulk in feb, but kinda wanna tough it out a bit longer for more gains

[10flora]

Curious to see if any ladies are in the same boat as me. I just bought the cleanest mass gainer I could find at the store I work at but the main carb source is always maltodextrin which I don’t really like much. Haven’t opened it yet but I struggle to hit my goals.
Supposed to be 410c/180p/70f but I’m so busy during the day I rarelyyy hit that I do cardio 2-4x a week but I don’t prioritize it at all, so I might even only do once a week. I’m a trainer and a sales associate at a store where I’m on my feet all day on top of training. Many days a week I’m working up to 10 hours a day and not home much. 😅 Anyone else struggle with busy lives on a bulk?

[ProYeo]

😅 Anyone else struggle with busy lives on a bulk?

Pretty much everyone, I'd imagine! I work out at least twice a day, at 2 different gyms. And I'm a PT at another gym. So I'm generally in 3-4 different gyms from 10am to 8pm constantly working out or helping others work out.

[Cavalerium]

Wow, girls, you're awesome. How do you have time to do all that