Hello there, lifter40. It’s nice to see young women lifting.
Congratulations!! About 9-10 months, and you’re down about 15 pounds? Lifting weights during that time, so you’re putting on muscle, and have dropped body fat overall. That’s fantastic progress. Slower weight loss is much more likely to be sustainable.
A couple of things immediately stand out to me.
According to your macros, you’re eating about 1280 calories per day? Is this correct? If so, it’s not very much food for a woman who weighs 150 pounds, and is only 24 years old. Are you still dropping weight? That should be a significant deficit for you. Total calories is the biggest factor in fat loss.
I would expect you to be able to eat a minimum of 1500 calories per day, and to be loosing weight on that since you’re exercising regularly, and have an active job.
Are you accurately measuring and weighing foods, or guestimating restaurant meals?
How often do you cheat, go off plan?
IMO, your macros need adjusting. According to the macros you listed, you’re eating 22% carbs, 50% protein, and 28% fat.
I have eaten around 40 percent protein before, but I don’t think it’s necessary.
I prefer something close to the Zone macros, which is 40% carbs, 30% pro, 30% fats. For 1280 calories, that would put me at 128g Carbs, 96g Pro, and 43 g fat.
Some people do well with higher fats, and lower carbs, something like Atkins diet. I don’t have experience doing that, but you can find lots of people here who prefer that. I prefer to have carbs be my main energy source. Your other option would be getting into carb cycling, where you have higher carb days when you’re lifting, and keep carbs lower on off days.
You can play with total calories and macro percentages here. https://bioketo.com/macro-calculator/
The guideline of 1 gram of protein per pound of lean body mass, or .8 grams per pound is adequate for muscle gain and maintenance, in my experience.
@ Feeling bloated, retaining water.
You expect normal fluctuations depending on what you eat, high carbs and high sodium meals, but I’ve never had an issue with just holding water over time. You may want to ask your potassium question in the nutrition forum.
I hope that helps.