Check my Macros

[Dukethumper]

I just want to make sure my macros sound right.
I am 16, 230 pounds, 6' 0", and want to lose weight, I started Monday doing a ketogenic diet and working out 4-5 times a week. My macros are:
35 grams of carbs
121 grams of protein
146 grams of fat

Thanks

 

[Dustin07]

Personally, I am opposed to Keto. It works for a lot of people but I hate it.

Looks like your daily caloric intake on this however, is 1960. If you're actually able to maintain this with 4-5 workouts a week you'd probably be shaving weight fast as hell.

But you're 16, 230lbs, and working out 4-5 times per week. my guess is that if you are actually tracking your food accurately (food scale?), and actually getting effective training sessions in, then you're probably like 500+ calories lower than you could be.

I'd personally ditch Keto and go Protein > Carbs > fat. Vs what you have now.


if it were me I'd aim for about 2g of protein for every kg of lean body mass.
so if you're 230lbs (104.5kg) at have a bodyfat % of 25, then your lean body mass is 184lbs roughly or 83.6kg.

83.6kg x 2g of protein = 167g protein per day.

that's 669 calories (1g of pro = 4 calories).

If you're trying to sustain a 2,000 calorie diet, then that leaves you with 1330 calories to play with.

(your metabolic baseline at 16, being 230lbs and 6' tall is probably around 2300 calories. You'd have to track your food to confirm. but at a 2000 calorie diet, you're working with a 300 calorie per day deficit.)

I'd probably use the left over calories in a 60/40 carb split (usually how I already operate, but reinforced from Layne Norton's pre-comp book).

so 1330 calories x 60% = 798 calories / 4 calories per g of carbs = 199g of carbs.

1330 calories x 40% = 532 calories / 9 calories per g of fats = 59g of fats.

so with a 2,000 calorie daily intake goal I guess my macro breakdown would look like this as a starting point:

167g protein
199g carbs
59g of fat



If you truly are tracking your food, and measuring your food in measuring cups and on a food scale, the only way you will know if this works for you is to try it for a couple weeks, religiously. do not cheat. I've had a hundred people tell me "Oh i'm on a 2200 calorie plan" and I say, are you sticking to it? "mostly". I say, are you measuring your food? "well, not really but I am going to get a food scale".


if you're not measuring your food, if you're not tracking every single bite you put in your mouth for 2+ weeks to get a baseline, then the whole thing is an effort in futility and useless.

However, being 16, 230lbs, 6ft tall, with 5 workouts a week, I suspect that if you truly track this caloric intake you'll find that you need and can have more than this. It seems low for a 230lb 16yr old athlete.

 

[BOSSMAN]

To me I think you will gas out. 5 workouts with 35 carbs a day and only 121 g protein your energy levels will be hard to maintain. Don't get me wrong, I lost 88lbs in 2 years on Keto but low carbs and sugar will catch up with you eventually. I currently do a 40/40/20 split and average 1-2 lbs of weight loss a week without losing muscle. Even off 100g of carbs a day at 206lbs I have bad days. I get 2 refeeds a week. That might help

 

[Dustin07]

To me I think you will gas out. 5 workouts with 35 carbs a day and only 121 g protein your energy levels will be hard to maintain. Don't get me wrong, I lost 88lbs in 2 years on Keto but low carbs and sugar will catch up with you eventually. I currently do a 40/40/20 split and average 1-2 lbs of weight loss a week without losing muscle. Even off 100g of carbs a day at 206lbs I have bad days. I get 2 refeeds a week. That might help

This.

Being that he's 16 I have to say I'm impressed that he's stacked his macros so well already but I agree with you. I don't recommend Keto to anyone even though I know people have had results.

 

[BOSSMAN]

At 16 my man should be able to eat alllllllllllll day long. Must be focused like you said, at 16 trying to hit macros is impressive.

 

[Dukethumper]

Personally, I am opposed to Keto. It works for a lot of people but I hate it.

Looks like your daily caloric intake on this however, is 1960. If you're actually able to maintain this with 4-5 workouts a week you'd probably be shaving weight fast as hell.

But you're 16, 230lbs, and working out 4-5 times per week. my guess is that if you are actually tracking your food accurately (food scale?), and actually getting effective training sessions in, then you're probably like 500+ calories lower than you could be.

I'd personally ditch Keto and go Protein > Carbs > fat. Vs what you have now.


if it were me I'd aim for about 2g of protein for every kg of lean body mass.
so if you're 230lbs (104.5kg) at have a bodyfat % of 25, then your lean body mass is 184lbs roughly or 83.6kg.

83.6kg x 2g of protein = 167g protein per day.

that's 669 calories (1g of pro = 4 calories).

If you're trying to sustain a 2,000 calorie diet, then that leaves you with 1330 calories to play with.

(your metabolic baseline at 16, being 230lbs and 6' tall is probably around 2300 calories. You'd have to track your food to confirm. but at a 2000 calorie diet, you're working with a 300 calorie per day deficit.)

I'd probably use the left over calories in a 60/40 carb split (usually how I already operate, but reinforced from Layne Norton's pre-comp book).

so 1330 calories x 60% = 798 calories / 4 calories per g of carbs = 199g of carbs.

1330 calories x 40% = 532 calories / 9 calories per g of fats = 59g of fats.

so with a 2,000 calorie daily intake goal I guess my macro breakdown would look like this as a starting point:

167g protein
199g carbs
59g of fat



If you truly are tracking your food, and measuring your food in measuring cups and on a food scale, the only way you will know if this works for you is to try it for a couple weeks, religiously. do not cheat. I've had a hundred people tell me "Oh i'm on a 2200 calorie plan" and I say, are you sticking to it? "mostly". I say, are you measuring your food? "well, not really but I am going to get a food scale".


if you're not measuring your food, if you're not tracking every single bite you put in your mouth for 2+ weeks to get a baseline, then the whole thing is an effort in futility and useless.

However, being 16, 230lbs, 6ft tall, with 5 workouts a week, I suspect that if you truly track this caloric intake you'll find that you need and can have more than this. It seems low for a 230lb 16yr old athlete.

I was planning on doing keto until mid summer, then switching to Protein>Carbs>Fats, I gist want to burn as much fat in about 2 months, then switch to that and maybe use vector to attempt a recomp and to gain muscle mass

 

[Dukethumper]

At 16 my man should be able to eat alllllllllllll day long. Must be focused like you said, at 16 trying to hit macros is impressive.

Haha, I wish I could do that, whenever I do, no matter how much I lift and do cardio, I gain weight, guess I got unlucky genes

 

[Dustin07]

I was planning on doing keto until mid summer, then switching to Protein>Carbs>Fats, I gist want to burn as much fat in about 2 months, then switch to that and maybe use vector to attempt a recomp and to gain muscle mass

I'm not convinced that a diet which is keto vs a diet that is moderate to higher carb like I listed out would make any difference for you in terms of fat shredding capabilities as long as your calories are the same. the difference is that with Keto people often don't track their macros/calories because they're fuller quicker, sometimes. although one slip up can screw it up. Whereas with a higher carb diet you'll likely have more energy in the gym to sustain those workouts.

at the end of the day you're only going to get results if you track what you eat, and stick to it. the plan that works it the one you follow.


2000 calories is 2000 calories whichever way you go, for the most part.

 

[Dustin07]

Haha, I wish I could do that, whenever I do, no matter how much I lift and do cardio, I gain weight, guess I got unlucky genes

no it's not about genes necessarily its about how much you're eating. it's really easy to eat too much when you realize that a small pizza can be 800 calories and a double quarter pounder with cheese is 720 calories. add a large coke (300 calories) and large mcdonalds fries (510 calories) and you are already almost at your daily allotment for calories in one meal.

 

[bangthuy005]

i don't understand ?

 

[bangthuy005]

can you explain the problem for me ?