So I’ve been messing around with macro tracking again during this cut. Not super strict but I’ve been tryna stay close to that 40-30-30 setup (carbs-protein-fat) and it’s def been keeping my energy up better than my old high carb days. I used to bonk hard by like 2pm lol.
Found this site that breaks down the 40-30-30 thing real simple if anyone wants a refresher: (not linking to this site)
Anyway, just curious what yall do. Do you go strict on your macros or just eat clean and go by feel? I’ve done both but end up eyeballing more than anything. Just tryna not stall out this time.
Been lifting 4x a week, doing like a mod HLM type setup. Readin some stuff from Layne Norton about how metabolism slows during a cut (not linking to this article) and it def got me thinkin maybe I need to be a lil more dialed in.
Also been listening to Huberman’s podcast—he says to get sun in the AM but idk if that actually helps or not (definitely not linking to this site). Worth a shot tho.
Anyway, if you got any macro tracking apps that don’t suck or tips for making meals less boring while still keeping macros in check, lmk. Always open to new ideas. Appreciate it
Howdy! Welcome to the forum. Happy to have you 
Regarding the “best” macro split, there isn’t one. They all can work quite well. I do not think most people should be dosing protein based on a percentage of daily Calories, but rather would use bodyweight and dietary preferences to determine this. I think starting at 1.4-1.6 grams of protein per kg of total bodyweight per day is reasonable. This is discussed here.
As far as what is the best strategy for weight management, intuitive eating is not something I recommend because it doesn’t work very well. Generally speaking, most food related actions are the result of subconscious processes based on genetics, recent weight changes, the food environment and more. “Intuitive eating” is basically the default behavior for humans, which does not tend to produce great outcomes, as evidenced by the obesity epidemic.
Whether or not using macro targets and sticking to them is appropriate or the best strategy for you is speculative, but I do think some people response well to this approach.
Metabolic adaptation/adaptive thermogenesis happens to some degree as a result of weight loss in most people using virtually any approach. Being more or less dialed on macros (or using another strategy) won’t really prevent this. An individual’s genetics and the amount of weight loss are the primary factors here.
Huberman is not an expert in anything relating to exercise, nutrition, or human health. It’s best to ignore him. Getting sun in the morning is unlikely to have a significant impact on anything being discussed here.
We have both macronutrient and Calorie calculators should you need some additional guidance. Check out the text accompanying both articles for more information.
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