Thread: Please help with macros

^ I hope your a female because if 2090 is your maintance and your looking to go below maintance, this your looking to loose weight.

What are you stats?

I am not here to offend you but I am here to help.

What method did you use to determine your maintenance?

No femeale here pal, it was an equation that asked my height in Centimeters andweight in kilos if I remember correctly including age . That's what I got. I'm 5,6 21 and 180. About 12-13%bf. Thanx alot guys. I'm looking into my cutting diet for December.

If you have some time until you want to start cutting, how about tracking your calories now and seeing how many you take in? You can determine your maintenance that way -- it's more accurate than using a calculator. It's unlikely that your maintenance is as low as the calculator suggests, about 2500 would probably be a more reasonable estimate.

Regarding the macros, keeping your protein at least 1-1.5g/ lb of lbm and your fat at least 0.5g/ lb of lbm is a good place to start. You can make up the rest of your calories however you'd like.

You have about 156# of lbm.

Thanx for the help. What about my carbs? I think my maintenance maybe 2090, it's really hard for me to loose weight. Even on clenbuterol, ECA or mid dose t3. Seriously

So dose that mean I have to drop to 160ish lb to be as lean as possible???

At 160 pounds you'd have 2.5% bodyfat. At 173 pounds you would be at 10%. The latter figure is a bit more realistic.

You can make up the remainder of the calories with carbs if you'd like.

Thanx alot Marat ur the shit. Whenever I'm on cycle I dnt loose weight atall but I manage to get leaner. But when my buddies or sum logs that I have read everybody actually looses weight. Why dnt I? Which is why I think my maintenance IS 2090 cal...

I doubt your maintenance is that low. I have about 175-177 lbs LBM and my maintenance is 3,000-3,200.

Provide a layout of what you are eating daily.
For example:

Meal 1.......
Meal 2.......

and so on.

Breakfat:6 white 1 yolk meal 2rotein half cup cottage cheese meal 3:8oz chkn veggies meal4:same as meal 2 and meal 5 same as meal 3. Possibly a shake b4 bed. Oatmeal with breakfast twice a week. Wat u guys think? Thanks this helps alot

Are you sure youre not calculating BMR as your maintenance? about 2000 cals for BMR with your stats would be close. your maintenance should be around 2800+/- depending on how active you are.

A far as macros, what are your goals? I know you said cutting. A good start would be 50%protein, 30%Fat (Good fats), and 20% carbs. You can adjust the protein and carbs but I woul keep fats at 25-20%

Originally Posted by EOD

Breakfat:6 white 1 yolk
meal 2rotein half cup cottage cheese
meal 3:8oz chkn veggies
meal4:same as meal 2
meal 5 same as meal 3.
Possibly a shake b4 bed.
Oatmeal with breakfast twice a week.
Wat u guys think? Thanks this helps alot

I think its garbage and it explains why you thinking the way you are

NO fats, NO carbs and low protien = failure to gian muscle

Originally Posted by cavtrooper96

Are you sure youre not calculating BMR as your maintenance? about 2000 cals for BMR with your stats would be close. your maintenance should be around 2800+/- depending on how active you are.

A far as macros, what are your goals? I know you said cutting. A good start would be 50%protein, 30%Fat (Good fats), and 20% carbs. You can adjust the protein and carbs but I woul keep fats at 25-20%

A better start would be to ignore the ratios entirely and go by lean mass:
Protein at least a gram per pound lbm
fat at least half a gram per pound lbm
fibre - aim for 25g
Carbs - whatever's comfortable.

Run a deficit to lose, a surplus to gain.

Most reasonably fit, no-obese folks maintain on about 13 - 15 x their bodyweight.

Originally Posted by Conrad415

I think its garbage and it explains why you thinking the way you are

NO fats, NO carbs and low protien = failure to gian muscle

^ that.

Originally Posted by Built

A better start would be to ignore the ratios entirely and go by lean mass:
Protein at least a 1-1.5 gram per pound lbm
fat at least half a gram per pound lbm
fibre - aim for 25g
Carbs - whatever's comfortable. 1.5-2.5gm per pound lbm

Run a deficit to lose, a surplus to gain.

Most reasonably fit, no-obese folks maintain on about 13 - 15 x their bodyweight.

Had to add the bold..IMO

Thanx alot guy, extremly helpfull. Conrad, can u write me out a diet to follow? I'm sure u know way more than me by the way u answer my Q. Thanx again everyone

Originally Posted by EOD

Thanx alot guy, extremly helpfull. Conrad, can u write me out a diet to follow? I'm sure u know way more than me by the way u answer my Q. Thanx again everyone

Teach a man to fish and he'll eat for a lifetime.
Not to be a dick, but try figuring this out for yourself. Use All Things Food and Diet - FatSecret or FitDay - Free Weight Loss and Diet Journal You'll be a lot more wiser by doing it this way.
Built's recommendation is my standard place to start. You need to find a comfort zone of where your carbs are best used. I only carb up once a week and usually with a pizza and a piece of cake. All the other times, I go keto and hover around 1.5g of protein and .5g of fat. Carbs usually hit a base of around 40-60g a day. I'm most comfortable around that area. I also employ an 18 hour intermittent fast once or twice a week.

Originally Posted by Conrad415

Originally Posted by Built

A better start would be to ignore the ratios entirely and go by lean mass:
Protein at least a 1-1.5 gram per pound lbm
fat at least half a gram per pound lbm
fibre - aim for 25g
Carbs - whatever's comfortable. 1.5-2.5gm per pound lbm

Run a deficit to lose, a surplus to gain.

Most reasonably fit, no-obese folks maintain on about 13 - 15 x their bodyweight.

Had to add the bold..IMO

Why? I don't see why there needs to be a target for carbs.

Originally Posted by Phineas

I doubt your maintenance is that low. I have about 175-177 lbs LBM and my maintenance is 3,000-3,200.

i probably have about 210-215lb of LBM right now and might consume 2500-3000 cals daily. but my level of activity is extremely low right now and just about all of the work that I do is low intensity in nature

Originally Posted by EOD

Thanx alot guy, extremly helpfull. Conrad, can u write me out a diet to follow? I'm sure u know way more than me by the way u answer my Q. Thanx again everyone

No, I can not do that. It would not be fair to my clients.

Originally Posted by Built

Why? I don't see why there needs to be a target for carbs.

Your right, there is no need but if I did not get a "ballpark" number in there for him to start with...he would be lost. Just trying to help a fellow member out.

See it wouldn't be any kind of a ballpark for me. Isn't the OP trying to lean out?

Originally Posted by Built

See it wouldn't be any kind of a ballpark for me. Isn't the OP trying to lean out?

If it is true that the OP is 56", 180 lb and 12-13% bf...then fat : muscle ratio is a but high. The OP is at a good baseline to build muscle for a while IMO.


To answer your question...yes

Conrad,ursaying my muscle to fat ratio is bad as in too much fat? Also thanx for all the help guys. So what ur saying is bulk up? What would u do if u wer me? Trust me I'm here to learn. Thanx everyone.

Originally Posted by EOD

Conrad,ursaying my muscle to fat ratio is bad as in too much fat? Also thanx for all the help guys. So what ur saying is bulk up? What would u do if u wer me? Trust me I'm here to learn. Thanx everyone.

Never said it was bad. Never said it bulk.


I suggest staying where you are but get a better diet and lifting program. Review the post above made by member and then come back.

Originally Posted by Conrad415

If it is true that the OP is 56", 180 lb and 12-13% bf...then fat : muscle ratio is a but high. The OP is at a good baseline to build muscle for a while IMO.


To answer your question...yes

I agree, 12% bodyfat is a good place for muscle gain.

Still, you're suggesting carb consumption should be 1.5 - 2.5 /lb LBM. This may not be particularly comfortable if the OP has a tendency toward fat gain. For me, carb consumption on average is lower than a gram per pound LBM. For some, it's going to be higher, and for some even lower than I run them, but I'd hardly suggest a target for carbs when clearly there is none.

Originally Posted by Built

I agree, 12% bodyfat is a good place for muscle gain.

Still, you're suggesting carb consumption should be 1.5 - 2.5 /lb LBM. This may not be particularly comfortable if the OP has a tendency toward fat gain. For me, carb consumption on average is lower than a gram per pound LBM. For some, it's going to be higher, and for some even lower than I run them, but I'd hardly suggest a target for carbs when clearly there is none.

I am not going to argue with that statement Built; you have a valid point.

But my reasoning behind that is, I am assuming that OP that steered away from carbs almost completely and has been for a while. I think it would be benefical for OP the get on carbs (almost like a carb up) slowly for a week or two then come back and re-evaluate the diet.

Originally Posted by Conrad415

I am not going to argue with that statement Built; you have a valid point.

But my reasoning behind that is, I am assuming that OP that steered away from carbs almost completely and has been for a while. I think it would be benefical for OP the get on carbs (almost like a carb up) slowly for a week or two then come back and re-evaluate the diet.

Explain why you think carbs are necessary.

I would also like for u to explain Conrad...