Macro counting or Calorie Deficit?

[umop apisdn]

Hi guys,

I'm just starting my weight loss journey and I always tend to overthink the nutrition side of things. It's obviously the most important aspect but can sometimes be the most confusing for me.

My question is if I'm eating a calorie deficit diet is it necessary for me to count my macros? Do I need to worry about the number of carbs at all if I'm consuming less calories than I burn? Also, if I should be restricting my carb intake am I best to include them in every meal at smaller amounts or just keep them to key meals such as post workout? Finally, what are the MOST important times to consume carbs - pre or post workout?

Thanks in advance.

 

[AntSoldier]

You need to count calories first. Once you get the hang of that then macros are important. You need your protein and fats. Loads if info on the net as to what they should be. Personally I aim for 1g per pound of body weight in protein minimum every day and build the rest round that. But I am bulking so not too fussy. You should find that a good start though

 

[Chados]

I don't count macros or calories.. Eat lean protein a lot of omega 3s and decide wether to go high carb or high fat.

Example 50% fat 40%protein 10%carbs.

Again i dont count but I assume this is somewhat my diet

 

[BEAST73]

I recommend everyone to count their Macros on their first weight loss and bulking plan. It will eventually develop a Self Discipline.

 

[umop apisdn]

You need to count calories first. Once you get the hang of that then macros are important. You need your protein and fats. Loads if info on the net as to what they should be. Personally I aim for 1g per pound of body weight in protein minimum every day and build the rest round that. But I am bulking so not too fussy. You should find that a good start though

Right, so if I’m 100kg/220lbs then I should have 220g of protein per day. So how do you recommend I split the other two macros and what amount should I try to stick to?

Rough guides are fine. I’m trying to do more research on the subject anyway but I appreciate the input.

 

[Whisky]

If you eat in a deficit then you’ll lose weight regardless of macros.....

However

The things people tend to overlook are:

1) what is most sustainable for you? Protein has high satiety and thermogenic effect, diets high in protein can also help maintain muscle mass in a deficit (especially when combined with resistance training). For me higher protein intake (I get min 1.5g per lb up to over 2g per lb daily) is the most sustainable way to eat as even in a cut I never really feel hungry. I also like eating lots of quantity of food and lean protein with veg allows for that.

2) what style of eating does your body prefer? Some people simply feel and function better with higher carb and lower fat, others are opposite. No size fits all bro, try both and see what you prefer. Personally I like lower carb.

Regards carb timing, simply carbs just pre/intra/post training can be beneficial both for performance and repair.

 

[AntM1564]

Right, so if I’m 100kg/220lbs then I should have 220g of protein per day. So how do you recommend I split the other two macros and what amount should I try to stick to?

Rough guides are fine. I’m trying to do more research on the subject anyway but I appreciate the input.

Fats should be at LEAST 20% if your other calories and then the rest can come in the form of carbs.

 

[john.patterson]

My question is if I'm eating a calorie deficit diet is it necessary for me to count my macros?

It isn't necessary, but it can be very helpful. If you are unaware of your intake it will be challenging to know if you are truly eating in a deficit. If your deficit is too big, you will have trouble when you plateau. I would track - it's not hard and it allows you to be confident in your approach.

Do I need to worry about the number of carbs at all if I'm consuming less calories than I burn?

No. As long as you are in a deficit, carb consumption does not matter. Low carb isn't always the best approach, but carbs are the easiest macronutrient to manipulate and cut back on while dieting.

Also, if I should be restricting my carb intake am I best to include them in every meal at smaller amounts or just keep them to key meals such as post workout?

Completely up to you. There is no benefit at spreading your carbs out evenly, but if that's what you prefer there won't be much (if any) impact on your overall progress. Do what you enjoy.

Finally, what are the MOST important times to consume carbs - pre or post workout?

This is highly controversial, but my vote is post-workout. I typically train fasted and find that eating the majority of my carbs post workout is the best approach for recovery.

 

[MrKleen73]

It isn't necessary, but it can be very helpful. If you are unaware of your intake it will be challenging to know if you are truly eating in a deficit. If your deficit is too big, you will have trouble when you plateau. I would track - it's not hard and it allows you to be confident in your approach.


No. As long as you are in a deficit, carb consumption does not matter. Low carb isn't always the best approach, but carbs are the easiest macronutrient to manipulate and cut back on while dieting.


Completely up to you. There is no benefit at spreading your carbs out evenly, but if that's what you prefer there won't be much (if any) impact on your overall progress. Do what you enjoy.


This is highly controversial, but my vote is post-workout. I typically train fasted and find that eating the majority of my carbs post workout is the best approach for recovery.

I would say John's response covers it. Macronutrient profiles are very personal, and depending on the person's ability to adhere to a diet that is complicated is different for everyone. Some if not complicated enough do not see value in it, and some if too complicated it loses value to them. The best diet is the one you can maintain the best.

As for the best time to have carbs, again that is very individual, and also very goal oriented. In general their are plenty of tweaks and beliefs... although there is a lot of evidence that getting in nutrients around the workout IE... Peri-workout tends to help most with recovery. So if trying to improve recovery then intra, and or Post workout, and for major performance goals pre- intra- and post, or spread throughout the day with higher levels around the workout is generally accepted with most people.

Training fasted often has to do with convenience, and / or fat loss goals. Those that train fasted quite often follow training with a high calorie shake or meal, and this is often when they start taking in their carbs.... It can also be designed that way to make a bigger hole with the training to try to get super compensation type recovery on the back end with a large meal. Lots of different options.

 

[umop apisdn]

There's been some great replies here guys, thanks for the insights and sharing your knowledge. I think I'm on the right path based on what's been suggested in here. Do any of you have a calorie/macro counting app you recommend?

 

[MrKleen73]

There's been some great replies here guys, thanks for the insights and sharing your knowledge. I think I'm on the right path based on what's been suggested in here. Do any of you have a calorie/macro counting app you recommend?

A lot of people use my fitness pal. Also iifym.com has a good calorie calculator you can just enter in some stuff and get a good starting point for your calories and a few different macro ratio options.

 

[john.patterson]

There's been some great replies here guys, thanks for the insights and sharing your knowledge. I think I'm on the right path based on what's been suggested in here. Do any of you have a calorie/macro counting app you recommend?

Myfitnesspal, hands down.

 

[AntSoldier]

MyFitnessPal.com

 

[Ynn3kc1]

I have not used my fitness pal, I use Samsung health to track, but I dont necessarily use their macro percentage recommendations.
I let myself go from 185- 320lbs a few years ago before I finally got the willpower to get back to my ideal weight. so far I'm down to 250 since dialing in macros and caloric intake/expenditure.
The app does recommend daily intake reqs for calories based on your weight, height, activity level, etc. I set my goal about 300-500 cals under and most days I dont even eat that much.
After getting the calorie counting down, I started to focus on macros. At first I tried to keep my protein intake the highest, or at least equal to carbs, fat was the lowest. After learning more about macros, I decided i needed more fat intake, and for a while I was pretty consistently eating equal amounts of all three.
Now I'm trying to keep my carb % the lowest, fat intake 2nd, and protein intake the highest. As my weight is still high, it is difficult to get one g protein per pound or kilo, but those are the steps I took to help dial in my diet.
I also began intermittent fasting, which has worked well for me, but is not absolutely necessary to achieve your goals. But it keeps me from munching for 16 hours a day, so I plan to stick with it.
Of course I also had to step up my workout game, I greatly increased my cardio, but also utilized strength training as muscle helps burn fat.
Once you get all that stuff dialed in for a while, you'll see results.
As for using supplements, or research chemicals in the case of cardarine, if you do decide to try something, there are some decent non-ph/non-sarm all natural supps that can possibly help.
But most supplements work the best after your diet and excercise game is on lock.
Good luck.

 

[Ynn3kc1]

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