To get it out of the way, my stats: Female, 26. 59kg (130lbs). 167cm (5'6''). Body Fat: 31%.
I work out 3 days a week. Lifting and swimming. Moderate intensity (I'm still learning how to do both as I'm clueless - first time ever trying to get fit).
TDEE on most calculators is about 1700 calories, although the calculator here on this website says 1400. (Different calculators give different amounts....)
I'm hoping to cut down to around 18% BF and gain some lean muscle mass. I started Keto about a week ago and I'm having some difficulties.
Firstly, I want to know if you guys think my macros are adequate. I used some calculators but some people have been telling me my protein is still way too low.
My macros:
20g net carbs
76g protein
135g fat
1595 calories
Is this enough protein? What macros would you recommend?
Additionally, I'm really struggling to get in my macros. Protein is no problem and I hit it pretty easily. Carbs is fine, sometimes I go a bit under but I've never gone over (to my knowledge).
Fats, however.... I sometimes get as few as 82g which makes my calorie intake only around 1,100. I'm really worried that this might effect my body's ability to create muscle. It's strange because I don't even feel hungry. I also fast unintentionally. I don't typically eat until 3pm simply because I'm just not hungry until then...
I'd really appreciate some insight and help. Thanks!
I work out 3 days a week. Lifting and swimming. Moderate intensity (I'm still learning how to do both as I'm clueless - first time ever trying to get fit).
TDEE on most calculators is about 1700 calories, although the calculator here on this website says 1400. (Different calculators give different amounts....)
I'm hoping to cut down to around 18% BF and gain some lean muscle mass. I started Keto about a week ago and I'm having some difficulties.
Firstly, I want to know if you guys think my macros are adequate. I used some calculators but some people have been telling me my protein is still way too low.
My macros:
20g net carbs
76g protein
135g fat
1595 calories
Is this enough protein? What macros would you recommend?
Additionally, I'm really struggling to get in my macros. Protein is no problem and I hit it pretty easily. Carbs is fine, sometimes I go a bit under but I've never gone over (to my knowledge).
Fats, however.... I sometimes get as few as 82g which makes my calorie intake only around 1,100. I'm really worried that this might effect my body's ability to create muscle. It's strange because I don't even feel hungry. I also fast unintentionally. I don't typically eat until 3pm simply because I'm just not hungry until then...
I'd really appreciate some insight and help. Thanks!
from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=176954301&goto=newpost
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