Macronutrients for me

[dirtwarrior]

TweetJust wondering what my macro needs are

59 YO
6'2"
239 #
BF ? but less than 18%

sedentary except for mowing the yard and 3 days per week of treadmill at 3 mph for 15 minutes and stationary bike at 66-70 rpm for 15 minutes

strength training is 5 days per week for about 45 minutes. Mon and thur is chest shoulder and tries. Tue and fri is back including traps. Wen is legs. Ab work 5 days

I am on HRT and keep test levels around 1100 or so. E2 is about 18

GOAL
To cut fat so abs are noticeable. Loose about 8# fat and gain 5# or more of muscle.

[Skeletor]

TweetI'm not much of a "dieter " my friend. I make sure I get my 1 gram of protein per body weight a day and just eat sensibly. I def lay off the sweets and lots of carbs too late at night.
If I do wanna lean up, 2 weeks of the Atkins diet and you'll lean up quick

[IRON-GAME]

TweetSorry bro I'm not much on micros. Except 1-1.5 grams protein x lbm. Complex carbs decrease thru the day. With a lot of fiber. Quality fats thru the day.

[dirtwarrior]

TweetBUMP

[Love2liftkat]

TweetMacros are different for everyone. Best thing to do is adjust them as you go. A good site to get a starting point is www.iifym.com As you go along and hit plateaus, you can make small adjustments like cutting 15-25g carbs. Carbs are the first macro to adjust. You can adjust your fat grams too but definitely don't get them too low. Keep your protein levels pretty close to the same throughout.

[dirtwarrior]

Tweetthank you

[dirtwarrior]

Tweethere is a good one also

https://www.bodybuilding.com/fun/macr...calculator.htm

[qhams]

TweetI like to use www.freedieting.com

They have a calculator where you enter your information into it and it tells you how many calories you need. Then you enter in what macros you want and they spit out how many grams of protein, carbs, and fats you need. Personal experience is keeping protein around 40% of your calories. The other 60% is dependent upon your body. Those that handle carbs well will want a higher percentage of carbs vs fat. Those that dont manage carbs well will want the reverse (less carbs and more fat). You can always split the difference and do 30% carbs and 30% fat. This is essentially a lower carb diet (not a true no carb or super low).

[Yohimbe]

TweetMacronutrients are going to vary from person to person depending on your body, genetics and goals brotha. For me I always ensure I'm getting 1 - 1.5 grams of protein per lb and I try to get most of that from food. I supplement with protein shakes, but only for what I'm not getting from what I eat.

Carbs are going to be different for everyone. I know some guys that are super hard gainers and can consume a ton of carbs and barely gain, while others just need to smell some carbs being cooked and gain lol. If you're not competing and just lifting to stay healthy and build muscle, typically you can keep your carb intake around 45% - 65% of your total caloric intake. For example, if you're consuming 2,000 calories per day, 45% of that is 900 calories. Divided by 4 (4 calories in each gram of carbohydrate) is 225 grams per day on the low end. That same calculation yields 325 grams of carbs per day on the high end. Like I said though, this is just a base to start from. It's going to be very different for everyone depending on many different factors.

You can generally keep fats around 20% to 30% of your caloric intake per day. This is also just a starting number, as it will vary from person to person as well.

This is just giving you some base numbers you can play with, but there are a lot of good sites and ratios out there for different results. You just have to try and find what works best for you.

[dirtwarrior]

TweetSo far it is doing ok for me. My muscle has increased some and fat has decreased some. I have been on a week so nothing dramatic. My strength has increased.