1

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Hack my macronutrient needs!

Answered on August 19, 2014
Created November 24, 2011 at 9:50 PM

I'm sixteen, 120-125 lbs, 5'7", I do strength training 3 times a week plus walking, but otherwise I don't get out and do much... My body at percentage is also 21.2 (caliper testing at my gym)...

I'm just wondering what my macronutrient breakdown should look like? I'm wanting to lean out a bit, maybe look a little more athletic, if I could do so healthily.

Thank you in advance :D

22fcea5ec4415ff2238c663324aca40f

(556)

on January 04, 2012
at 02:09 AM

Please check out movnat if you are looking for a great and playful way to lean out. As far as diet, I never track my carbs, fat, or protein. Just eat when you're hungry and eat what you're hungry for. The biggest rule is don't be an a$$ hole with food, one banana is great, 3-4 just cause you worked out is breaking the rule. As always don't over think things.

Cf4e7d927a48582cc22adbe59bfd0b2d

(753)

on November 25, 2011
at 01:19 AM

Thank you for the information! I'd never considered the carb cycling, but I think I would like to try it, see how it works for me :) My strength program is normally just doing the gym circuit, and free weights/OBW exercises... I would like to try crossfit, but it's eighty dollars for a membership at the gym they teach the classes at, which is twice what my current gym costs, and I don't have a lot of money.

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2 Answers

1
7d189666820da6f61b9d0b90976185e9

(70)

on December 23, 2011
at 04:06 PM

Carb/calorie-cycling works wonders.

I usually go ~2500kcal on workout days, ~2000kcal the day after, ~1500kcal the next. (Rinse, and repeat)

I IF every once in a while too. I'd recommend checking out Stuart McRobert's book Beyond Brawn.

Good luck / Be consistant. Being a paleo teen can be weird sometimes.

1
B3e7d1ab5aeb329fe24cca1de1a0b09c

(5242)

on November 24, 2011
at 11:09 PM

If I were you I would focus on getting stronger, what type of strength program are you running? The side affect of getting stronger is that you should be able maintain a similar body weight whilst looking more athletic and dropping a couple of points of body fat - though 21% is a pretty healthy level for females.

So how to eat? You could try playing with cyclic low carb / high carb gig. So eat well and higher carb on your training days, and eat a little less and higher fat on non training days.

So as a rough guide and starting place on training days you may have 100 - 150g of carb and non training days around 50ish.

Cf4e7d927a48582cc22adbe59bfd0b2d

(753)

on November 25, 2011
at 01:19 AM

Thank you for the information! I'd never considered the carb cycling, but I think I would like to try it, see how it works for me :) My strength program is normally just doing the gym circuit, and free weights/OBW exercises... I would like to try crossfit, but it's eighty dollars for a membership at the gym they teach the classes at, which is twice what my current gym costs, and I don't have a lot of money.

22fcea5ec4415ff2238c663324aca40f

(556)

on January 04, 2012
at 02:09 AM

Please check out movnat if you are looking for a great and playful way to lean out. As far as diet, I never track my carbs, fat, or protein. Just eat when you're hungry and eat what you're hungry for. The biggest rule is don't be an a$$ hole with food, one banana is great, 3-4 just cause you worked out is breaking the rule. As always don't over think things.

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