Hi guys,
Just recently began counting calories and macros (about 2 months now) and just fell into the mistake of burning too many calories too quickly and losing muscle mass even though I've been increasing in strength (from 193lbs and 152lbs muscle mass to 197lbs and 148lbs of muscle according to Bod Pod test). I burn a lot of calories now at the job I started (occasional heavy lifting, but mostly just physical labor) and didn't account for it.
My question is, there's lots of suggested macros for different goals, such as a 50% protein, 30% fat, and 30% carbs as one example thrown around for losing weight. Although I'm trying to put mass and stay around the same weight, I'll use the above as an example. Right now my maintenance is roughly 3600 calories. Let's say I'm trying to lose 1lb per week, which would mean I'd need to eat about 3175 calories. If I followed the above macro percentages, I would need 400g of protein which is insane. On top of that, while I'm not vegetarian, I eat mostly plant-based other than dairy and eggs, so most of my protein comes shakes. When I lost muscle, I had been eating about 3000 calories a day and at least 220g of protein, with about 7 scoops of protein powder being included in that intake. In a case like this, would macros still need to be followed strictly to be effective? Or based on my body composition and the source of calorie burning (non-intensive labor) could the macros be tailored to better suit the situation?
As mentioned, I'm trying to stay around the same weight and slowly convert fat to muscle, so I'd like to know everyone's suggested macros in my case, but I just use the above example since it's more extreme and would be more enlightening to see the comparison/explanation in that scenario.
Thanks in advance!
- Frederick
Just recently began counting calories and macros (about 2 months now) and just fell into the mistake of burning too many calories too quickly and losing muscle mass even though I've been increasing in strength (from 193lbs and 152lbs muscle mass to 197lbs and 148lbs of muscle according to Bod Pod test). I burn a lot of calories now at the job I started (occasional heavy lifting, but mostly just physical labor) and didn't account for it.
My question is, there's lots of suggested macros for different goals, such as a 50% protein, 30% fat, and 30% carbs as one example thrown around for losing weight. Although I'm trying to put mass and stay around the same weight, I'll use the above as an example. Right now my maintenance is roughly 3600 calories. Let's say I'm trying to lose 1lb per week, which would mean I'd need to eat about 3175 calories. If I followed the above macro percentages, I would need 400g of protein which is insane. On top of that, while I'm not vegetarian, I eat mostly plant-based other than dairy and eggs, so most of my protein comes shakes. When I lost muscle, I had been eating about 3000 calories a day and at least 220g of protein, with about 7 scoops of protein powder being included in that intake. In a case like this, would macros still need to be followed strictly to be effective? Or based on my body composition and the source of calorie burning (non-intensive labor) could the macros be tailored to better suit the situation?
As mentioned, I'm trying to stay around the same weight and slowly convert fat to muscle, so I'd like to know everyone's suggested macros in my case, but I just use the above example since it's more extreme and would be more enlightening to see the comparison/explanation in that scenario.
Thanks in advance!
- Frederick
from Bodybuilding.com Forums - Nutrition https://ift.tt/3xLj490
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