Hi all, wondering if I can possibly get some help on figuring out my macros/calories to better suit my goals. My stats: 31/f, 5'2, 143lbs, 28% bf. I am a climber (2-3x a week) and go to Orange Theory Fitness (5x a week); averaging about 530kcals burned per session (60 mins per session). I don't have a set number I'd like to see on the scale, my goal is to hover around 20% bf, ideally.
I am not new to the macro/calorie counting game, but am wondering if I am eating too little for the amount of energy I'm expending? TDEE has me about ~1700-2000 kcals. This was calculated manually using the Harris-Benedict equation. If ~1700-2000 kcals is maintenance, and I am trying to lose weight, a deficit of 500 kcals will put me at about 1200-1500 kcals. I am currently eating ~1350. P/F/C 118/38/135. I work a sedentary job.
I have been consistent with these macros for 3 weeks, with one cheat meal weekly - nothing extravagant.
I do not count the calories I've burned as calories I can consume ON TOP of my ~1350.
Example of a day's worth of eating:
Breakfast:
english muffin
one egg
2 veggie breakfast patties
one banana
3oz blackberries
Lunch:
4oz steak, salt and peppered
4oz red potatoes, roasted, salt and pepper, olive oil
4oz brocc and cauiflower, roasted plain
Dinner:
4oz steak, salt and peppered
4oz red potatoes, roasted, salt and pepper, olive oil
4oz brocc and cauiflower, roasted plain
Snack:
rice cake and tbsp pb
Track my meals on MFP, heart rate/calories on iWatch and separate HRM. I weigh out all my food.
I am not new to the macro/calorie counting game, but am wondering if I am eating too little for the amount of energy I'm expending? TDEE has me about ~1700-2000 kcals. This was calculated manually using the Harris-Benedict equation. If ~1700-2000 kcals is maintenance, and I am trying to lose weight, a deficit of 500 kcals will put me at about 1200-1500 kcals. I am currently eating ~1350. P/F/C 118/38/135. I work a sedentary job.
I have been consistent with these macros for 3 weeks, with one cheat meal weekly - nothing extravagant.
I do not count the calories I've burned as calories I can consume ON TOP of my ~1350.
Example of a day's worth of eating:
Breakfast:
english muffin
one egg
2 veggie breakfast patties
one banana
3oz blackberries
Lunch:
4oz steak, salt and peppered
4oz red potatoes, roasted, salt and pepper, olive oil
4oz brocc and cauiflower, roasted plain
Dinner:
4oz steak, salt and peppered
4oz red potatoes, roasted, salt and pepper, olive oil
4oz brocc and cauiflower, roasted plain
Snack:
rice cake and tbsp pb
Track my meals on MFP, heart rate/calories on iWatch and separate HRM. I weigh out all my food.
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