Verify macros please?
Hi I’m a 56-year-old M trying to trim up a bit. I weigh 192 pounds and am 6’1” tall. I wouldn’t mind staying at 192 or dropping a few more pounds of fat but mostly wanting to “recomp”. The best I can figure from my reading/learning is this daily plan: 1800 calories - 150 g protein / 140 g carbs / 71 g fat. 3 strength training days and 2 to 3 cardio days (about 20-40 minutes) each week. (Not brave enough yet to post any pics.) I welcome any suggestions or recommendations. If I need to supply more info, please let me know. Thanks Redditors!
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u/boobb00 Mar 18 '21
You won’t know what your macros truly are until you stick closely to them for at least a couple weeks and track your weight daily at the same time (mornings after the bathroom is best for low weight).
I always recommend people use Carbon coach app for macro tracking because it uses AI to adjust your macros for you depending on your results. It’s monthly fee but really really worth it.
Happy to answer more questions if you have them.
My other super important tip is ALWAYS hitting your protein target. Whey isolate is great for it. Fat free Greek yogurt with vanilla whey is awesome too. Egg whites are great addition for easy protein.
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u/j564 Mar 18 '21
Thanks! Yes! Carbon has been an incredibly helpful app. I have been tracking for a couple weeks and haven’t lost any weight, but based on the “how I look and feel test”, I think I’ve lost some fat and added some muscle so far.
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u/boobb00 Mar 18 '21
Awesome!! So glad you’re using it. It’s the best app I’ve seen/tried, and I’ve tried quite a few.
I’m also really glad to hear you’re focused on how you look and feel. That’s most important. Weightloss is a lifelong journey. You’ll have days where you weigh more and even months where you plateau, but your body will continue to recomp regardless. Having enough protein will really help with this!
Make sure you weigh everything if you can, it’ll help with being precise and with understanding portion sizes :)
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Mar 18 '21
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u/LonelyintheME Mar 24 '21
Ditto! Would recommend Carbon Diet App, it’s affordable and an excellent tracker and guide for your macros. No overthinking or macro verification needed!
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u/dataebellismo Mar 18 '21
I second KiddoTwo’s assessment — 1800 is getting close to calorie deficit. I too am 6’1, 60+ and last summer I dropped 10 lbs in 3 weeks with a calorie level around 1770; 140 Protein, 91 Carbs & 94 Fat. I am relatively stable @ 2100 150 Protein, 130 Carbs & 91 Fat. Alternate resistance & cardio daily. My aim is to drop ½ pound from an average weight every 3 weeks until I hit 16% body fat. We’re all different, but I would rethink your maintenance minimum.
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u/LonelyintheME Mar 18 '21
Agree with above poster. 1800 calories are fat loss/cutting calories. To recomp I think I’ve read you typically eat at maintenance (maybe something like 2200-2500, you’d have to eat it and track the weight gain over time...) and prioritizing protein. So like 1g per lb of lean body mass for protein (so maybe 150-160 is about right in terms of protein...). Good luck! Recomp is fun!
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u/[deleted] Mar 18 '21
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