Ratio of protein/ carbs/ fat to lose weight while strength training?

[Anonymous]

I do 30 min strength training 4x week, 1 day cardio. What ratio should my protein be? Even w/85g a day protein my carbs are still close to 50%! Is it the amount of protein or ratio? Will switch real rice for cauliflower rice and will stop eating the little bit of fruit I eat. Appreciate the input!

[Anonymous]

The amount of protein per day should be at least 1 kilo per pound of body weight, so you're probably a bit low on protein. I wouldn't worry too much about the rice and the fruit (the best fruits are berries). Just avoid garbage carbs (sugar, processed foods, sweet drinks) and minimize bread and pasta.

You're not really in low-carb territory until it's down around 25%.

[Anonymous]

Anonymous wrote:The amount of protein per day should be at least 1 kilo per pound of body weight, so you're probably a bit low on protein. I wouldn't worry too much about the rice and the fruit (the best fruits are berries). Just avoid garbage carbs (sugar, processed foods, sweet drinks) and minimize bread and pasta.

You're not really in low-carb territory until it's down around 25%.

So if I'm 155 lbs I should be eating 155 grams of protein? I'm older so I have very little wiggle room on calories. I'm trying to build muscle AND lose 10 lbs. I'm tracking with Lose It and have set a goal of 1/2 lb per week which gets me to my ideal weight mid-May, just in time for my annual with OBGYN who is a stickler for keeping weight under control.

[Anonymous]

Hit your protein target and fill in the rest with whatever feels best to you. The Ratio or fats and carbs really doesn't matter. Just stay in your calorie range.

[Anonymous]

0.7-1 g/lb goal body weight.

That said when it comes to fat loss, carbs are not the enemy, overall calories are.

[Anonymous]

Anonymous wrote:

Anonymous wrote:The amount of protein per day should be at least 1 kilo per pound of body weight, so you're probably a bit low on protein. I wouldn't worry too much about the rice and the fruit (the best fruits are berries). Just avoid garbage carbs (sugar, processed foods, sweet drinks) and minimize bread and pasta.

You're not really in low-carb territory until it's down around 25%.

So if I'm 155 lbs I should be eating 155 grams of protein? I'm older so I have very little wiggle room on calories. I'm trying to build muscle AND lose 10 lbs. I'm tracking with Lose It and have set a goal of 1/2 lb per week which gets me to my ideal weight mid-May, just in time for my annual with OBGYN who is a stickler for keeping weight under control.

I'm doing 1 hour of strength training with heavy weights 3x a week and this is what my personal trainer recommends for me:

1530 calories
115 grams protein
166 grams carbs
45 grams fat

I weigh 130 lbs. My trainer has been on my case about eating more calories (before going with her, I tried to keep my calories at around 1400). She told me that this is a minimum protein goal, not a maximum, so 1 gram/pound body weight is also fine.

[Anonymous]

Anonymous wrote:0.7-1 g/lb goal body weight.

That said when it comes to fat loss, carbs are not the enemy, overall calories are.

OP here. Thank you. This is doable.

[Anonymous]

Anonymous wrote:

Anonymous wrote:0.7-1 g/lb goal body weight.

That said when it comes to fat loss, carbs are not the enemy, overall calories are.

OP here. Thank you. This is doable.

It is per lean body mass.

So if you are 150 and 20% body fat, protein intake ~ 120g.

[Anonymous]

I would try 30%carb, 40% protein, 30% fat until the weight starts to come off, and then experiment with slowly adding more carbs back in. You also need to make sure you’re eating in a calorie deficit if the goal is to lose weight. It’s very, very hard to add muscle and lose weight at the same time (unless you’re an absolute beginner at strength training). So you may need to shift your focus to MAINTAINING muscle while losing weight.

[Anonymous]

Anonymous wrote:0.7-1 g/lb goal body weight.

That said when it comes to fat loss, carbs are not the enemy, overall calories are.

I have found eliminating about 90% of carbs positively changed the trajectory of my weight loss journey. Plus it “frees up” calories to be able to enjoy some of those things that are borderline you are craving.

[Anonymous]

Anonymous wrote:I would try 30%carb, 40% protein, 30% fat until the weight starts to come off, and then experiment with slowly adding more carbs back in. You also need to make sure you’re eating in a calorie deficit if the goal is to lose weight. It’s very, very hard to add muscle and lose weight at the same time (unless you’re an absolute beginner at strength training). So you may need to shift your focus to MAINTAINING muscle while losing weight.

Thank you all! I’m tracking both macros and total calories. I’m trying to hit 100g protein daily and have been averaging a 400 calorie per day deficit.
Fitness is an intense 20 min split strength training with some 15 min add-on for abs or yoga. 5 days week. Eventually plan to work up to 35 min hard strength training.

Like I said, I’m not in a rush. I would rather take my time than starve myself. If all I do it get stronger and lose 5lbs, I’d be OK. I most want to lose my menopause belly and be strong.

[Anonymous]

Similar workout to you. Though I do three days of hour long weight training sessions sessions bookended with 10 min of cardio. Then 2 days of 60 minute Bikram.

I do 0.75 grams of protein per lb of of body weight per day. Then on days I lift, immediately following my workout out, I eat double the amount of protein I would typically eat for that meal. For me that meal is always lunch. If it were breakfast I would eat triple the amount of protein.

I consume as little carbs as possible, like very little. And very little dairy. Male and down 75lb in about 11 months. On most weighted exercise my strength is up about 4-5X. Example is alternating dumbbell press, I started with 30lbs in each hand for a set of 10 reps, but could only do 2 sets (one per rotation of circuit), now I can do 100 lbs per hand for 10 reps each set through three rotations. I don’t do any exercise for less than 10 reps per rotation, so my actual max one rep on most exercises is probably more than what I think it is.

[Anonymous]

Read books by Dr Stacy Simms

[Anonymous]

Standard macros for losing weight are 40% carbs/30% protein/30% fat while being in a calorie deficit. But this can vary slightly from person to person and also depends on how much physical activity you're doing. Search online for a TDEE & macro calculator and you can adjust based on your fitness goals.

[Anonymous]

Anonymous wrote:Standard macros for losing weight are 40% carbs/30% protein/30% fat while being in a calorie deficit. But this can vary slightly from person to person and also depends on how much physical activity you're doing. Search online for a TDEE & macro calculator and you can adjust based on your fitness goals.

There are no standard macros for fat loss. You need to hit minimum protein, minimum fat and from there it is all personal preference. And of course a calorie deficit is non-negotiable if fat loss is the goal.