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not sure if i have my macros right.

Commented on October 10, 2012
Created October 04, 2012 at 4:52 AM

I have been doing leangains for about a month and im not getting any leaner in fact it seems im gaining weight. Im 35 5'5" 145 my macros on training days are protein 210, carbs 280, fat 27 on rest days it is protein 210, carbs 24-50, fat 24. Am i off somewhere?

Ada8158346c8f086c9dc384d035b7985

(0)

on October 10, 2012
at 10:57 PM

thanks i upped my fats to 70g on rest days hopefully it works my carbs are still kind of high on training days though.

Ada8158346c8f086c9dc384d035b7985

(0)

on October 10, 2012
at 10:45 PM

i changed my macro, i hope this looks more like it but the carbs still seem very high.. training day pro= 131.5 cho= 271 fat= 30 rest day pro= 157 ch0= 33 fat= 70 .

Ada8158346c8f086c9dc384d035b7985

(0)

on October 10, 2012
at 09:07 PM

Thanks , i went to rippedbody the first time but i couldnt figure my LBM so just calculated from my bidy weight. I think if i can figure out my LBM my protein would be lower and my other macros would even out. Right now i feel im eating way too much.

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3 Answers

best answer

0
2e1591c76896828077b930de5107f1af

on October 04, 2012
at 12:26 PM

if i were you i would go low carb/high fat on rest days(80% of your calories should come from fat) also, make sure you are in a caloric deficit on rest days and a caloric surplus on traning day

leangains results come very slowly but in the end its worth it!

Ada8158346c8f086c9dc384d035b7985

(0)

on October 10, 2012
at 10:57 PM

thanks i upped my fats to 70g on rest days hopefully it works my carbs are still kind of high on training days though.

best answer

0
7e6644836cdbcbe2b06307ff7db92d31

(693)

on October 04, 2012
at 01:02 PM

Not sure what your goal is; cut, bulk, recomp, but macros look off.

Go to rippedbody for the maths.

I'm 5'9" and 155 lbs (now) and my daily protein, if I recall correctly, was 145g. It's calculated from something like lean-body-mass, not total weight. Can't remember. Go to rippedbody.

For the recomp, rest-day fat increases to compensate for low-carbs. Not sure about the other options.

  1. Go to rippedbody.
  2. Do the maths.
  3. Done.

Ada8158346c8f086c9dc384d035b7985

(0)

on October 10, 2012
at 09:07 PM

Thanks , i went to rippedbody the first time but i couldnt figure my LBM so just calculated from my bidy weight. I think if i can figure out my LBM my protein would be lower and my other macros would even out. Right now i feel im eating way too much.

Ada8158346c8f086c9dc384d035b7985

(0)

on October 10, 2012
at 10:45 PM

i changed my macro, i hope this looks more like it but the carbs still seem very high.. training day pro= 131.5 cho= 271 fat= 30 rest day pro= 157 ch0= 33 fat= 70 .

0
Ada8158346c8f086c9dc384d035b7985

on October 10, 2012
at 07:18 PM

thanks i thought it was off i tried to calculate and i found different sites were giving different calculations.

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