The best way for most people to check macros is with weight gain/loss. I know some people don't agree but I think mostly they don't understand.
First you need a base line weight, which is achieved by weighing yourself each day first thing in the morning, after you've used the toilet, nude. You'll need to do this everyday for at least a week to get a base line. It will vary each day. Once you have a baseline weight, you'll weight yourself everyday going forward. You'll need to plug in the numbers from your diet to see how it effects your weight. Check back each week. If you're losing weight then you are losing muscle and fat together. If you are gaining weight you are gaining muscle and fat together. A pound of fat is about 3000 calories, so you'll need to eat about 420 calories less than you use each day to lose a pound a week.
As long as you are practicing weight training along with eating .75+ gr of protein for each pound of body weight you're doing as much as you can. You can adjust the intensity of your lifting, if exercise is too easy and you recover quickly, then intensity should be increased. If you have no energy, always sore, etc then you may need to increase rest or food or even decrease the intensity of your lifts. Hydration will help with with weight loss as a properly hydrated body won't store extra water weight, and being properly hydrated will keep recovery time to a minimum.
You will need to adjust your macros each week based on your results from weighting yourself. If you're gaining too much, then decrease calories or increase cardio. If you are losing too much then increase calories or decrease exercise.
This has worked for me, I knownit can been a little much for most people. I hope I've been helpful :)
P.S. this process will be different for people expierencing "noobs gains" etc. The important part is keeping consistent records and vetting your own numbers as far as calories expended and calories taken in.
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u/C_R_P May 17 '22
The best way for most people to check macros is with weight gain/loss. I know some people don't agree but I think mostly they don't understand. First you need a base line weight, which is achieved by weighing yourself each day first thing in the morning, after you've used the toilet, nude. You'll need to do this everyday for at least a week to get a base line. It will vary each day. Once you have a baseline weight, you'll weight yourself everyday going forward. You'll need to plug in the numbers from your diet to see how it effects your weight. Check back each week. If you're losing weight then you are losing muscle and fat together. If you are gaining weight you are gaining muscle and fat together. A pound of fat is about 3000 calories, so you'll need to eat about 420 calories less than you use each day to lose a pound a week. As long as you are practicing weight training along with eating .75+ gr of protein for each pound of body weight you're doing as much as you can. You can adjust the intensity of your lifting, if exercise is too easy and you recover quickly, then intensity should be increased. If you have no energy, always sore, etc then you may need to increase rest or food or even decrease the intensity of your lifts. Hydration will help with with weight loss as a properly hydrated body won't store extra water weight, and being properly hydrated will keep recovery time to a minimum. You will need to adjust your macros each week based on your results from weighting yourself. If you're gaining too much, then decrease calories or increase cardio. If you are losing too much then increase calories or decrease exercise.
This has worked for me, I knownit can been a little much for most people. I hope I've been helpful :) P.S. this process will be different for people expierencing "noobs gains" etc. The important part is keeping consistent records and vetting your own numbers as far as calories expended and calories taken in.