T Nation

Struggling with Macros


#1

How do you guys figure out your fat number? A buddy told me my diet should roughly be 40% Protein 40% fat and 20% Carbs.
Numbers I came up with last night are 244p 102c 93f
I feel like the only time I see results is when I pay for my plan. When i work it up myself I don't see shit so Im hoping to get some insight. Thanks guys


#2

Personally, I set my protein first. Then I generally set carbs about equal to my protein. I don't do well with super high carbs so I like to stay more moderate. I make up the rest of my calories in fat. There are tons of great articles here on t-nation about diet. Hit it up that category and get reading. What are your goals? With that breakdown you're getting 2200 calories. Depending on your size that's really low.


#3

Well im 202lbs at about 15% I am currently cutting. I dont do well with super low carbs so I went as low as I could and remain sane. My original fats were at 28 and I was told that was way too low so I adjusted. I think my original numbers were 266p 155c and 28f. This is my revision.


#4

To me that sounds low. How tall are you? When I went from about 210 to 195ish I didn't go below about 2300 calories. Are you just starting out or have you been doing the cut for a while?

That breakdown doesn't sound too crazy to me.


#5

I'm 5'8. I'm just starting this year's cut. Last year I went from 220 to 182. I was at like 1800 a day though it sucked! Ii got really small and my girlfriend didnt like it. So this time im trying to keep the size I have and just cut a couple % in the next month or 2 then run maintenance calories until August when I will start cutting again for vacation in november.


#6

I think you'll have better luck with slowly reducing. What were you eating like before the cut? No need to jump from, say 3000 down to 2200. You can go a little more slowly.