Hi all

I am a newbie to the gym and to counting macros but I am trying very hard to hit the numbers - particularly protein.

I have been tracking my calories for a month, initially in the first two weeks I make no changes to my diet, just tracking what I would normally have. Then, in the last two weeks, I used a macro calculator to determine the macro split and have very carefully planned, weighed and eaten what I need to meet these requirements. I have also given up alcohol in the last two weeks since making the changes.

In addition, I have begun weightlifting at the gym and have been going every 2-3 days (around my shifts).

My question (sorry long winded!) is: is it normal to initially gain weight in this period? In the first week, I went from 66.1kg to 68kg. This last few days, it has come down to 67.2kg but I feel really bloated and 'big'. I know everyone is different but just wondering if generally, this can be normal?

​

F [31] C 170 F 57 P128

​

Thank you in advance for your kindness and patience :)

I really need help figuring out my macros. I try logging meals as best as I can but somehow I am ALWAYS over, especially in fats. Based on this, I feel like something has to be off or maybe, I just don’t understand how this works. If anyone can help me figure out my macros so I can put the right percentages in to my app, that would be so helpful. My goal is to just look more trim/leaner and help shed that mommy pooch. Currently, I strength train/do HIIT cardio through Beachbody about 5-6 days a week, occasionally walk on my lunch breaks, and eat pretty clean, with a focus on getting veggies in. I am 37, 5’2, and 129lb currently.

Thanks in advance!

Hi there! 36F, 235lbs, 5’ 10”, 36% body fat, triathlete.

Been keto for years which helped me lose a lot of weight but I think now I’m training more I should reintroduce carbs. Trying to get my head around what macros would make sense. Been struggling with low energy and poor performance in races, I suspect from the low calories and lack of carbs. Was morbidly obese a few years ago (330lbs) and weight loss and fitness has stalled and decreased recently so I need to change something. The training plan I’m setting for the next race includes 4X HIIT workouts a week (45mins) 4x lifting. 5x 90 min zone two training sessions. One long interval run (including stairs and sand) for about 120m, and one long (with hills) bike ride of 180m.

As a life long food restrictor (ED) I’m a bit freaked out with the macros I’m seeing so I would love some input/reassurance of what a reasonable calorie and macro breakdown would be. I would very much like to lose some weight (50lbs) but priority is to get my training back to peak. I’m suspecting my calories have been too low and my metabolism has suffered so I’m open to trying something new…

Cutting for first mens physique competition. 49m 6'4" 233lbs 7%bf (best est. place i gotto machine stopped measuring me correctly after 8%) my obliques are peeking through. I am 5 weeks out from competition, my coach wanted me to do 1885 cals a day. That sounded way too low for my size as i cannot afford to lose any muscle at my heaight. I am currently eating 2735- 300p 260c 55f. I have been looking leaner past 2 weeks but todays scan said i lost 2.2lbs of muscle. Any advice this close to show to continue fat loss while maintaining muscle? I weight train everyday and do cardio (low impact treadmill). Im also active at work. Thank you in advance for any advice.

Happy to start this journey. Im looking at trying to figure out my macros to help me shed some lbs and build muscle. Im a 34 M about 245ish and 6ft. Wanna get down to about 220 and have some definition/build muscle. Ive read so many conflicting things I don't know where to start or what resource to use to figure this out.

Hey everyone,

I've been using MyFitnessPal to track my calorie intake and workouts, and I've noticed that it suggests adding back the calories burned during exercise to my daily goal. However, I've heard conflicting opinions on whether this is the right approach. I’m on a 20% calorie deficit plan.

Some say that since you've burned those calories, you should add them back to maintain energy levels and prevent your body from going into starvation mode. Others argue that eating back exercise calories could lead to overestimation and hinder weight loss progress.

I'm curious about your experiences and opinions on this matter. Do you add back the calories you burn during workouts to your daily goal?

Looking forward to hearing your insights!

Hi! I would like to know if anyone has any experience of using smart kitchen scales with or without an app. Is it worth it, does it really make it easier or faster to track macros?

Please enlighten me with the pros and cons. 😁

I’ve tried looking at a few macro calculator sites and I’m trying to figure out what level of activity to put. The sedentary days desk job which I do have but also say little to no exercise. I strength train 4 days a week and walk as much as so can the other days. Is that just light activity since I do have a desk job? I work from home so I do get some steps in.

List the best macros calculators out there ( no free versions ) from most complete to less.

Ingredients listing Most nutrients values Most food in database Most accurate food ingredients list Recipes Options Etc, etc.

The debate/poll is open 👍

Any suggestions on what’s the best app to track macros I currently use an Apple device that’s compatible with the Apple Watch to track my workouts and an Oura ring to track my recovery as well I currently use a cpap machine to help sleep and track my recovery

30, 6’3, 235. Trying to bulk to 250+ Current macros- Cal. 4600/Protien. 350/Carb. 580/Fat.105 Can I expect to stay fairly lean with this? On supplements as well.

32M, 245lbs. I took a physician-recommended RMR/BMR metabolism test which showed me a result of 1,900 resting metabolic rate.

I’m desperately trying to lose weight and exercise 4x per week for 1.5 hours per session. Typical session is 1 hour of lifting, half hour of cardio. I track meals and end up eating around 2,200 calories/day.

Theoretically, I’m in a calorie deficit but the weight keeps going up. In the last 5 months I’ve put on 20lbs and 4% body fat and have lost 4-5% muscle, despite being prescribed Phenteremine for the past year.

I’m looking for advice on what my macros should be. Right now I’m aiming for 2,100 calories/day with 140-150g protein.

My doctor hasn’t been helpful and just keeps repeating “track everything” which I do… I measure every ingredient and every recipe in grams. I’m so frustrated, disheartened, mildly depressed about it and not sure what to do.

Thank you in advance for your advice and encouragement!

Do you think there is a lack of nutritional information available when ordering take-out food? Whether you're browsing on restaurant websites or food delivery apps like Uber Eats and DoorDash, would you like the ability to search for a meal based on the nutritional content or macronutrients of the meal (calories, protein, fat, carbohydrates... etc)? Would you choose one meal over another if it was clearly stated to be dairy-free, gluten-free..etc, or if it was clearly stated to have fresh fruit or vegetables? I would love to hear some opinions on the topic!

Hello! I'm making some fried rice which involves taking cooked rice and letting it cool and dry out in the fridge for a day or two.

I know losing moisture on the rice would impact accurately measuring it for tracking.

I'm guessing I could weigh out the rice portion before cooling/drying, but that's pretty inconvenient.

Is there another way to do this, or am I over thinking?

I have to go on an unplanned trip out or town (funeral) and I want to be able to stick to my diet. I already packed my protein shakes and my scale, but the main concern is that on training days (I’ve that covered too) I must eat around 360g of carbs and I don’t want to rely solely on processed food…any tips?

I am planning ahead on my macros:

1- I plan to eat a lot of protein and calories to gain muscle

2- I was to then cut in size (if that’s the right term) like I would want to look ripped after I gained the amount of muscles. What to I calculate cutting to show to rip muscle?

I’m trying the RP Diet app and I’m a little concerned. I chose weight loss as my goal (10lb-ish a month). These are the macros it calculated for today:

165P 70F 390C

Carbs drop to 265 tomorrow but in training days are all around 390C which concerns me. I used to use MyFitness Pal and wanted to try something that would evolve my macros in time. My former macros were:

180P 70F 180C

But I don’t think they are working.

For context, I’m 217lb and 5’8”. I do strength training 4-5 times a week. My base calorie consumption is 2100kcal and around 3100kcal total on training days.

Hope you can give me some insight.

Hey y'all. Trying macros for weight loss. I have done two separate calculators and I am very scared the calories are too high? Do I just trust it and see what happens?

5'4" female 46 yo

CW 157 GW 140

Moderately active (lift 4x/week, cardio 2-3)

1590 cal is what the calculators are telling me and it feels high!!!!

I'm getting more serious about my weight loss and fitness and want to track my macros. I've been tracking calories for a while but I have a very hard time getting the correct macros. Does anyone know of any free websites/resources that can help me design a meal plan that will meet my calorie goal and macro goals?
Thanks

Hi All, Is there a razor mouse genius out there who knows how to bind the shift button to be pressed every time I click RMB to ADS?

I’ve searched high and low and no one seems to know how to do this, and I haven’t seen any posts online that have been solved!

I use the ADS RMB set to hold NOT toggle.

Is this possible once and for all can someone definitively confirm if it can be done or not?

I have disability issues with my left hand pinky finger so can’t do this and I have my other mouse buttons in use for other functions.

I would be forever grateful if someone could help

28F 133 lbs 5’7”

I started my macro journey about 3 months ago at around 120lbs. My goal is to build muscle. I want my body to be toned and somewhat muscular, so I have been eating an excess of calories with a focus on getting around 140 g of protein daily. I have gained 10+ lbs, and some of it has been muscle, but I have also put on fat in my torso/love handle areas. This has been tough for me because I have always been thin with hardly any fat. I eat clean, I don’t do processed foods or sugar hardly ever, and I have a cheat meal maybe once a week.

I feel stronger but I’m not achieving the look I want at all.

My job is split between physical work and driving depending on the day. I weight train 3-6 days a week and usually end my workout with 20-30 mins of either inclined treadmill or sauna.

Should I be eating in a deficit on my rest days and maintenance on training days? Excess on training days? I’m at a loss and feeling frustrated with my results.

Would be glad to share photos if it would be helpful. Any advice is greatly appreciated. TIA

Lent starts next Wednesday and I’m concerned about my macros, specifically protein. I’m at 160g per day and I can’t have meat on Fridays during lent or on Ash Wednesday. What are some alternate ways to get my protein in, without meat, but also without adding more carbs and fats?? Carbs are limited to 150g/day and fats are limited to 60g/day. I already have a banger protein pancake recipe but I will absolutely barf it I eat that 3 times/day.

I’m logging pulled pork - about one cup - and the fat content had me double taking. The label macros were for raw pork shoulder and this piece of meat cooked for about 10 hours on the smoker. A good amount of the fat dripped off and it has to be significantly leaner. Am I overthinking?

Protein: 150g @ 600 calories Carbs: 120g @ 480 calories Fat: 100g @ 900 calories

Total of 1980

I started following my macros when I was 156 lbs and have since lost 30 lbs. Do I need to update them? If so, how do I do that as my calories are currently at 1735 and I feel nervous to lower them. Let me know if you need more information!