Hi!
Read through a lot of the articles on barbell medicine (and podcasts) and somewhat lost with still how best to set up my calorie/macro for most effect.
I used a TDEE calculator my gym trainers use to find my calorie for day and added a 15% deficit (I add low exercise lifestyle, although I’m very active, based on what I understood from Hermans podcast as extra training not having massive change to energy expenditure) and also it has aligned with the NHI site that has been mentioned on this forum few times.
I do a lift session (weights class with a trainer, not power lifting though) 2 times per week, HIIT 2 (sometimes 3) per week, and a lot of walking most days.
Goal is to lower fat in some places (drop a few kg) but still retain muscle/get stronger/bigger butt
Thanks for the post and I hope all is well. It sounds like you have picked up the important pieces from the material, e.g. deficit, don’t rely too much on activity for a deficit, etc.
I think the big reason why you’re “at a loss” for how to best setup your Calorie/macro intake for most effect is because there isn’t a clear advantage to one macro split or type of deficit over another, provided you’re in a deficit.
I’d aim for ~.1.6g/kg/d of protein per day, eat 6-10+ servings of fruits/vegetables/whole gains/legumes, and otherwise shape the dietary pattern to your preferences.
Oh okay. Thanks! I do naturally eat lean protein/veg/fruit/ most days etc
But sounds like based on your advice, I don’t need to be so pedantic with the macros (for fat loss) as long as protien intake remains acceptable.
Sorry my other post was duplicated, I wanted to add if it matters/can be “bettered”;
F, 39y, 164cm, 59.5kg
30/30/40% (protein/fat/carb) within 1400cal a day. I mean, I’ve just picked some arbitrary split and hoping for the best.
Yea I think that split is one of many that would work just fine for your goals and I agree, no need to necessarily choose one approach over another outside of personal preference.
