LothaireD's Journal, 21 Aug 18

I don't do macro but count my calories. I am sure some of the others will be able to help you. Good luck on your weight loss  

@Lothaired are you trying to gain weight or loose it? As the Macros will differ depending on what your goal is. Like Belinda, I also count calories more than macros, but I am aware of my macros as I use an app that helps me determine if I have gone over my carb or sodium limit for example.  

I want to lose fat but gain muscle.  

I am worried that my calorie count is a little high. I workout at least 45 min a day mon to fri and im averaging 1800 cals? Im a 1.87m tall guy. This is an alright amount ye?  

Your macros will also depend on your body type, that will determine how they should be split. also 1800 seems a bit too little so I'm going to assume your not a hard gainer, do you have some muscle on you already and do you struggling to gain muscle in any way? 

@skillzb I'm not a hard gainer at all. Not trying to build massive muscles or anything. Trying for a slow and steady rate of fat loss without losing too much muscle.  

how much do you weight and how much do you want too loose. i also 1800 is not enough. im 1.9m. eating currently at 500cal deficit to loose a bit more BF. My protein always stays the same. I just adjust my carbs and fat accordingly to my workouts.  

weigh in at 94. 196g prot 150g carb 45g fat rough break up  

i know carbs are high it's to keep fibre intake above 30g  

if i can share a meal plan i would but i dont see an option to  

@ everyone helping me out here. if i post my whatsapp will it help if i send screen shots?  

If you want to lose fats steadily without losing muscle tone, you need to do more weight training and do cardio only once or twice a week. You need to increase your total calorie intake to about 2000. Your cab should be around 250. Your fat around 70. Good luck. 

I agree with Nomkhosinetsianda. It seems you're in a carb deficit which means you won't have enough energy to get through workout effectively and grow/sustain muscle at the same. This will cause the body to start breaking down muscle to provide that extra energy it needs and your protein intake will be wasted. Also I would suggest BCAAs as this allows the protein to more efficiently use carbs to create muscle and offset some muscle breakdown of there is a carb deficit. 

The general rule is 2.2g of protein per kg. You could probably make do with less but it's usually 2.2g. As for carbs and fat, you'll usually have to change them depending on your body composition. If you're fat you'll have to decrease carbs and if you have low bf you need more carbs since your body doesn't have a lot of fat to use as energy. If you want to make good progress in the gym you'll have to go at least 3 times a week. Google ICF 5x5 for a program that's 3 times a week (Mon, Wed & Fri) If you have a lot of extra fat you can easily diet and gain muscle at the same time. Especially if you're a beginner. 

I'm at 2700 cals with 45% carbs, 30% protein and 25% fat. Going to the gym 6 times a week. 

I agree with both. I would however start at 200 carbs a day and see how you progress after about 2weeks. Protein 200 fats 40-60. You can also cycle your carbs. For instance 250 on heavy lifting days and 150 on days off as long as you average at 200 per day at the end of the week. Consume 70-80% of your carbs pre and post workout meals incl shake.Add the lost calories on days off with healthy fats.Stay within the 2000per day.That worked for me.  

Oh, and you have to work out your calorie intake based on your TDEE. Work out TDEE using one of the calculators online. It seems like it should be around 2400-2700. Keep protein the same (based on bodyweight) and decrease carbs and fats to fit into your calorie goal. I'd say keep in a small calorie deficit of around 200, but really anything up to a 500 calorie deficit is fine.TDEE is BMR + activity fyi 

Finally getting somewhere! Today had been super progressive in the knowledge department! Thank you all! Im going to get a scale and start posting all details on monday! Still being healthy but this weekend is going to be gathering supplies to start the push! Thank you all! 😤💪👍 

Good luck! 

I would advise you to do your own research & experiment for yourself. Everybody thinks they know better. Youtube is amazing for any exercise tecniques & advice on health. Also lots of videos on counting macros & calories.