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What are your macros and what is your body's composition?

by (10984)
Updated September 16, 2014 at 8:10 PM
Created June 04, 2013 at 3:11 PM

Pretty self explanatory, an example answer might look like:

I have a 40/40/30 carb protein fat split, a bmi of 25 and a bf% of 12%

Using this BMI Calc.

And estimating my BF using:

alt text

Alternate BF estimator image for women: here.

Similar questions:

  1. Body Type and Macros
  2. Macros- What are the ratios that work for you?

We hear so much dietary advice here and I believe in the saying that you should take advice from people you wanna be like so I think a thread like this that shows which macros tend towards which body compositions is therefore severely needed on this forum.

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248 · June 18, 2013 at 7:04 PM

Thanks for all the advice - and encouragement/compliments! I'm experimenting with low-carb right now, and so far so good. I'm starting to see a bit of ab definition already! And I've lost 1 cm around my thighs - in about a week! I've been keeping my macros around 20/25/55. I'm also going to look into the hormonal-side a bit, too. I didn't know about that!

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10984 · June 18, 2013 at 3:06 PM

Besides I bet you're gorgeous, a pear shaped body is associated with lower risks of metabolic disease (as compared to an apple shape) and can be a sign of fertility in women, as long as you enjoy being active, eating healthy and being happy I'd say you're already doing all the right things, :))

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10984 · June 18, 2013 at 3:03 PM

Get your fiber, from wherever, whether that's fruits vegetables or nuts, eat plant matter. There's an inverse correlation between abdominal fat and soluble fiber intake : http://www.lef.org/newsletter/2011/0701_Soluble-Fiber-Helps-Bust-Belly-Fat.htm .

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10984 · June 18, 2013 at 3:00 PM

Some people have success with low carbing, others have success on low fat diet. Find which one works for you but keep your protein at that 25% you described in your post. Higher protein (up to 35%) are favorable for muscle retention whether gaining weight or losing weight. I've heard from fitness models that a carb/protein/fat of 40/40/20 is good, you could maybe give that a whirl. For safe starches listen to Paul Jaminet, the author of the Perfect Health Diet, he recommends tubers and white rice.

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10984 · June 18, 2013 at 2:58 PM

Hey meg, you have a lot of options at your disposal. Having a pear shaped body for a woman though is a hormonal issue from my understanding. There is a good PH discussion about it here: http://paleohacks.com/questions/107156/fight-that-pear-sex-hormones#axzz2WZwkmNE1 . You sound like you have a great body but I'd give you the same advice that I'd give anyone looking to drop fat. Physical activity (hiit and weight lifting are great, but so i swimming, biking even walking can be very enjoyable. Make sure to get your recommended 30 minutes of moderate-vigorous activity Every day!

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1398 · June 12, 2013 at 12:26 PM

haha can't forget that. I should mention I was 230 2 years ago and much weaker than I am now.

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10984 · June 12, 2013 at 12:32 AM

Lol @ Ice Cream, thanks for answering.

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2097 · June 06, 2013 at 1:00 AM

...and ty for the link~

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2097 · June 06, 2013 at 12:53 AM

@Travis- Hi!... :)

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2097 · June 06, 2013 at 12:52 AM

@Stephen- ....naughty naughty :P

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39821 · June 05, 2013 at 9:47 PM

http://jn.nutrition.org/content/135/8/1903.short

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10984 · June 05, 2013 at 8:14 PM

Okay, thanks .

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1097 · June 05, 2013 at 8:13 PM

Thanks for the comment, animalcule. I'm not hoping to change my shape-though I am sometimes floored by how different my measurements can be from my gf- it's mostly that I'm still in my 'melting' phase of weight loss, and that for the first time in my life I can see the essential outline of my natural shape, and I *do* like it. I like it so much I want it now, dammit. Mostly I'm just impatient. Though by the end of this I'm really hoping to get down to a C cup and with a 29 inch waist, if my body would be so kind to oblige. lol. Thanks for your comment, again! :)

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10984 · June 05, 2013 at 8:13 PM

Yea FY, better Paleo Hacks then a different site I can think of with PH initials.

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1097 · June 05, 2013 at 7:53 PM

*gifts some body fat* here you are. :p My gf is pretty weight-gain resistant, too, especially if she exercises at all. I think the highest she got was ~130 and 21% body fat, but the size of her legs started bothering her around the same time I realized that I needed to lose about 100 lbs, lol. It's been hard keeping weight on her since we began burning calories together. Carbs are a difficult thing to balance. Hopefully you can find your ideal balance. :)

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2097 · June 05, 2013 at 5:17 PM

@Foreveryoung-hush now..:)there are WAAAYYYYYY worse things you could be reflexively typing when you get near a keyboard.. your contributions here are Golden!~

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2097 · June 05, 2013 at 4:54 PM

ty for the additional details on your journey Albert-and for the awkward teen years pic :) im sure youll solve your bloodwork soon too!

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10984 · June 05, 2013 at 12:52 PM

"BMI is useless measurement so I'm not bothering" Lol cavegirl you just wanted an opportunity to post your impressive measurements of 35-25-38.

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3150 · June 05, 2013 at 5:03 AM

Now I can maintain this %BF with 2100-2500 kcal a day and some days get past without being penalized a lot which I think is pretty cool and that's why I do not trust calories in and out a lot these days. But I've some issues pending to solve from my latest bloodwork although I think it's due to overtraining so honestly for now I could not give a definitive hype to anyone to follow my steps unless I can manage to get it optimal again and prove it right.

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3150 · June 05, 2013 at 4:59 AM

Don't be so quick. I got to where I'm eating a vegetarian diet with grains and legumes and some days I got pretty past 200+ gr. But it's true, back then I have to restrict calories a lot to get more or less lean and even like this water retention made me fluctuate a lot. I had to restrict to 1200-1600 kcal a day even exercising. As I wanted to get more lean I started to carb restrict and always got leaner the lowest carb I have, but hasn't been until 5 months or so that I switched to paleo and naturally came low carb under 100gr a day.

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7967 · June 05, 2013 at 2:41 AM

You look good! Nothing wrong with not being a pear shape. I have a couple good friends shaped like you - straighter ribcage, slimmer arms and legs, they carry their fat mostly in the high hips, boobs, and around the middle. Proper diet will take care of most of the 'extra' eventually, no matter where you carry it, but please don't think that you have to look like a fitness model (they are mostly genetic slim pears or 'rectangles', who don't have much bust and don't gain on their stomachs no matter what) to be fit and attractive.

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26002 · June 05, 2013 at 12:43 AM

In the data mining domain, but not what you would typically call data mining. We do zero web development and very little cyber security -- what little we do is in autonomous threat detection.

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10984 · June 05, 2013 at 12:39 AM

Yea I mean as long as they're a millionaire now is how I look at it.

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1097 · June 05, 2013 at 12:36 AM

Stephen- sweet. Was that online or local? You'd think high quality chicken breasts were gold or something from their usual prices. Mary- thanks. I'm just pissy, depressed and negative today. It's hormones. I know I've come a long way, but today's a 'it sucks that I've almost lost 100 lbs and still look like this' day. Oh well. Running out of places to lose it from now, literally. I don't think my legs can get any more chicken and my arms are running out of flab, too.

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10984 · June 05, 2013 at 12:26 AM

It sounds like maybe you're doing some sort of data mining? Lots of room for growth there , but it's likely a little bit outside my area of expertise. I'm interested more in web development/security and hoping to work my way into something like penetration testing ultimately.

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2097 · June 05, 2013 at 12:18 AM

and* shares a commonality of experience.

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2097 · June 05, 2013 at 12:06 AM

why not from someone whos been poor then becomes a millionaire-either way point being someone whos achieved the goals your striving for..n'est pas?

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2496 · June 04, 2013 at 11:25 PM

100 grams/day, maybe even a little more.

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10984 · June 04, 2013 at 11:12 PM

I'd rather take advise from a millionaire than someone who's been poor.

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26002 · June 04, 2013 at 11:07 PM

Definitely not government. Stephen -- we are not based in Atlanta, my office is in DC, our cs guys are geared more towards OR and data science. If that interest you and you are willing to move north, we are alway looking for new talent.

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2097 · June 04, 2013 at 10:59 PM

but ultimately you want to get advice from someone whos been " where you are now"..and has achieved the goals your striving to achieve and finds themselves" Exactly where you want to be" an "ideal you"/twin" from the not so distant future-paleodoppleganger?

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2097 · June 04, 2013 at 10:58 PM

"We hear so much dietary advice here and I believe in the saying that you should take advice from people you wanna be like." Beyond taking advice from people whom you want to be like i think its also important to take advice from people who have been where youve been and are coming from the same "place". its great to extrapolate ideas/approaches from different people-with different backrounds, body-types, histories, ages, gender, etc.

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2097 · June 04, 2013 at 10:43 PM

"Warning: I'm no one anyone wants to be like physically"..dont say that ! Youve come a really long way, you should post your b4 pic here too..i bet the old you wouldve wanted to be like how you are now physically. Be proud of how far youve come - and still improving everyday!

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2097 · June 04, 2013 at 10:39 PM

.....seems with higher fat and relatively lower protein (less than the highly recommended 1-1.5 grams/lb) along with low-ish carb has resulted in low b/f % -youre following the PHD template?

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10984 · June 04, 2013 at 10:19 PM

I found a place today that sells chicken breasts at 1.99 a pound.

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2097 · June 04, 2013 at 10:07 PM

...who's leaving?

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1097 · June 04, 2013 at 10:07 PM

No, and the only reason is $$$$. Meat's expensive, unfortunately. We already spend 45% of our money on food. I'll see if I can sneak some lean meat in there, since I did notice that ratio with the giantess... and I do love me some meat.

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2097 · June 04, 2013 at 10:05 PM

lol..post your resumé SR. I think hes secretly a politician-maybe CIA..that whole shpeel about the techy stuffs just a cover :P

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10984 · June 04, 2013 at 10:04 PM

See, that's what I was afraid of when I made this question. That I would only have people who respond who are already in their ideal shape. But I think a more representative random reply would be more appropriate for people to gather info and make valid conclusions for themselves. Just wondering but have you ever tried a higher protein/carb diet before? like 40(p) 40(c) 20(fat)

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2097 · June 04, 2013 at 10:00 PM

Muy bien- no "befores" info or pic..curious to know how your body composition changed evolved as youve made changes in diet?

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10984 · June 04, 2013 at 9:48 PM

Well if you need someone with a Computer Science background and your company is based in the Atlanta area then you know who to email (me). But that'd still be funny if you turned out to be a celebrity.

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10984 · June 04, 2013 at 9:22 PM

Nice man, super low bf for sure.

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10984 · June 04, 2013 at 9:20 PM

Read the bottom part of my question I have a visual body at estimator link for women.

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1097 · June 04, 2013 at 9:04 PM

I can, sure. I just have no idea what my body fat % is.

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10984 · June 04, 2013 at 8:05 PM

Feel free to post your info AstrumMortis.

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10984 · June 04, 2013 at 8:04 PM

Do you have an estimate for grams of fat consumed?

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1097 · June 04, 2013 at 8:00 PM

more female answers*

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1097 · June 04, 2013 at 8:00 PM

Honestly, I'd like to see more answers here. I'd really love to know how women and carbs are for body fat %-- because I want to be able to eat more sweet potatoes and bananas and not feel like I"m inhibiting my fat loss, dammit. lol. I feel really comfortable with 100-150 g carbs physically but mentally it gets me all harried.

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10984 · June 04, 2013 at 7:47 PM

Interesting, thanks for sharing thegiantess.

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26002 · June 04, 2013 at 7:38 PM

Primarily applied science and engineering -- I would say we are more technology driven (i.e. applying new technology to problems that span multiple domains) than domain driven (i.e. applying deep operational knowledge to a broad set of problems within a single domain).

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10984 · June 04, 2013 at 7:12 PM

FY deleted a whole answer with comment responses to my question the other day, I was going to pick it for best answer too, lol. Just out of curiosity what field is your company in, tech?

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26002 · June 04, 2013 at 6:32 PM

why does foreveryoung always delete his comments/posts right before I respond? Then it looks like I am answering questions that weren't asked

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26002 · June 04, 2013 at 6:31 PM

definitely not a celebrity. There is near 0% chance anyone on this site would know who I am. However, when I speak publicly, I speak on behalf of my company. And if a random one-liner on this site where used to attack my credibility, it would become a pain-in-the-ass of both my company and myself. This is the same reason I don't have facebook, twitter, google+, etc -- I am not an expert or certified to work in nutrition, or biology, or chemistry, or any of those fields -- thus I would not be able to comment on anything that touches those domain... What other contribution would I have?

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10984 · June 04, 2013 at 5:29 PM

lol, what if CD was Tom Cruise.

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14877 · June 04, 2013 at 5:16 PM

^ That's what I'm wondering too. But yeah CD it's all good, that thought never occurred to me now you've gotten me thinking though....

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10984 · June 04, 2013 at 5:09 PM

btw, are you a celebrity?

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10984 · June 04, 2013 at 4:59 PM

Nice, thanks for the contribution cd

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10984 · June 04, 2013 at 4:58 PM

@cd, you some sort of celebrity? Are you Matt Damon?

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26002 · June 04, 2013 at 4:51 PM

@foreveryoung, re:Gravitars -- Would be nice. Some of us have to remain anonymous.... If I were public I would not be able to contribute (some might find that beneficial to the whole community though).

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10984 · June 04, 2013 at 4:43 PM

Even better, definitely though, keep in touch though, lemme know when you get 160 man. I'll let you know when I hit 220 lean.

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14877 · June 04, 2013 at 4:35 PM

...something is wrong when you reflexively type "paleohacks" into the search bar as soon as you come within finger distance of a keyboard.

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14877 · June 04, 2013 at 4:31 PM

keep in touch. You have my email address. I think I've contributed about as much as possibly can to the online arena for now.

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14877 · June 04, 2013 at 4:30 PM

Oh, and yeah that'd be awesome! Wife? Haha. No way! Not in the cards for me just yet. And she's a former pseudo-vegan. She eats really well now, like a do pretty much.

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14877 · June 04, 2013 at 4:28 PM

Sounds good, bro. Poliquin has a good rep. Also, little note, if you have little-to-no triceps fat, then you're what he calls "Carb Bitch," meaning that you have a high carbohydrate tolerance and will do better on high carb diets. 40% is more moderate though, not really that high. On his site he has some examples of his days. Meat/nuts for breakfast is his thing. Snacks on jerky, berries, nuts, meat. Meat and vegetable lunch, and lots of carbs at night. I remember seeing yogurt, rice, and fruit a lot on there at night, so it seems he was carb backloading before it became popularized.

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10984 · June 04, 2013 at 4:23 PM

Maybe in a year or so once we each reach our new bulking goals I'll come out and we can down some saki bombs and you can introduce me to your vegan wifey, lol.

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10984 · June 04, 2013 at 4:22 PM

lmao, right. Yea, high protein high carb is feeling really good. Now that I have a descent base I'm going to take it slower than I did in the past. I'll be playing around with 1.5-2.0 g/lb for a little while though, trying out some recommendations by poliquin and some of the crowd on BBing.

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10984 · June 04, 2013 at 4:19 PM

That'll be really cool if you go for 160 in that same time period man.

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14877 · June 04, 2013 at 4:19 PM

THat's a good time frame. Glad you didn't say like 2 months! haha. If you're upping calories from what you were consuming before (probably will be), then I'd just recommend going in small increments, around 200 calories at a time. Also, 2 refeed days a week are hugely beneficial. Of course, by that I mean mean saki bombs and double orders of sushi!

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10984 · June 04, 2013 at 4:19 PM

I'd be happy with 220-230lbs <10%bf in 1 year. I think I can do it. The real challenge though is going to be doing that along with getting my first serious computer field job (having graduated). But I really believe lean meats (lots of chicken breasts tbh), tubers (sweet and russet), soft bones (sardine and pressure cooked bovine), along with some red meat, some fish, some nuts, some dairy and ad lib. veggies will allow that to happen.

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10984 · June 04, 2013 at 4:15 PM

Yea dude, I'm asking this question just as a resource I guess so that people will be able to see which macros create different body comps. I feel like you're right and that high fat diets will tend towards higher bf. I've been feeling exceptionally good eating lean meats (lots and lots) recently (along with potatoes/sweet potatoes), which I'm mainly doing because of previous advice from you (I think the macros you suggest are pretty solid for a lean muscular look). I feel like you're right and I do finally have a good base, I'm looking forward to seeing what I can do now over this next year.

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14877 · June 04, 2013 at 4:09 PM

oh and that's Protein/carb/fat that I'm basing the aforementioned ratios upon.

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14877 · June 04, 2013 at 4:07 PM

YOu probably already know these stats, but 21.5, 6-8%BF, and 40/40/20-40/35/25. Have gone up to 50% protein, but only for short periods. It's not routine. 45% probably hit some days. Key being protein at least 40%, carbs between 30-40%, and fats between 20-30%. Hope that helps. I think you already know all the answers by now though. Just add solid resistance training regime to your diet and stay consistent. YOu've got an excellent base already.

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14877 · June 04, 2013 at 3:52 PM

what's needed is for people to just have gravitars uploaded if they answer on physique related questions. Just my opinion, not meaning to offend anyone. Gravitars in general I think would be helpful, but there is the stumbling block of trying to remain anonymous.

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14877 · June 04, 2013 at 3:49 PM

and what's needed is for people to just have gravitars uploaded if they answer on physique related questions. Just my opinion, not meaning to offend anyone.

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14877 · June 04, 2013 at 3:43 PM

I follow a roughly 40-50% protein/30-50% carb/20-30% fat. A BMI of 21.5 and a body fat of 6-8% (approximation: Not tested in 6 months). Never seen anyone with a lower than 40% Protein AND VLC with an aesthetic body. ONly ever seen 30% protein (lowest)/60%carb/10% fat get legit lean (prolly because carbs are far more protein sparing than fats). I don't count macros daily. These are what I aim for and am pretty accurate with guestimating by now.

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14877 · June 04, 2013 at 3:40 PM

NOte, however, that the first guy is obviously on steroids. It's incredbily hard to be that vascular and large for anyone natty. I wouldn't use that as inspiration if that's what you're going for.

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14877 · June 04, 2013 at 3:38 PM

I follow a roughly 40-50% protein/30-50% carb/20-30% fat. A BMI of 21.5 and a body fat of 6% (approximation: Not tested in 6 months). Never seen anyone with a lower than 40% Protein AND VLC with an aesthetic body. ONly ever seen 30% protein (lowest)/60%carb/10% fat get legit lean (prolly because carbs are far more protein sparing than fats). I don't count macros daily. These are what I aim for and am pretty accurate with guestimating by now.

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14877 · June 04, 2013 at 3:36 PM

I follow a roughly 40-50% protein/30-50% carb/20-30% fat. A BMI of 21.5 and a body fat of 6% (approximation: Not tested in 6 months). Never seen anyone with a lower than 40% Protein AND VLC with an aesthetic body. ONly ever seen 30% and very high carbers get lean (prolly because carbs are far more protein sparing than fats).

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248 · June 12, 2013 at 1:18 PM

24 yo female

macros 15/25/60 carb/protein/fat most days (I usually get 100+ grams of protein per day, and 100+ g of fat per day, with carbs around 50 g.)

Measurements: 34-26-38 / BMI: 21

Estimated bf% based on pics in link 23-24%

Now - Can I take advantage of this post and ask for advice? These are the macros I get by not paying attention really to what I eat. I eat 100% Paleo, my only "cheats" are "Paleo Pancakes" once in a while, or something else like that. I have always been a "pear" - very tiny on top (nearly no fat whatsoever) and bigger around my lower abs/hips.

I lift 2-3 times per week, do HIIT (10-20ish minutes) 2-3 times per week and do yoga on my "off" days. I can feel my "rock-solid" abs... but they are covered by a stubborn layer or fat that just won't budge! Clearly, my macros aren't working for me :p

I would like to lose body fat, all while keeping the muscle I have.

So, my question: What advice would you give me? I must admit I'm a bit lost with all this macro talk, and I don't even know where to begin (except maybe reducing fat intake, but how?).

Thanks for any help I may receive :)

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248 · June 18, 2013 at 7:04 PM

Thanks for all the advice - and encouragement/compliments! I'm experimenting with low-carb right now, and so far so good. I'm starting to see a bit of ab definition already! And I've lost 1 cm around my thighs - in about a week! I've been keeping my macros around 20/25/55. I'm also going to look into the hormonal-side a bit, too. I didn't know about that!

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10984 · June 18, 2013 at 3:06 PM

Besides I bet you're gorgeous, a pear shaped body is associated with lower risks of metabolic disease (as compared to an apple shape) and can be a sign of fertility in women, as long as you enjoy being active, eating healthy and being happy I'd say you're already doing all the right things, :))

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10984 · June 18, 2013 at 3:03 PM

Get your fiber, from wherever, whether that's fruits vegetables or nuts, eat plant matter. There's an inverse correlation between abdominal fat and soluble fiber intake : http://www.lef.org/newsletter/2011/0701_Soluble-Fiber-Helps-Bust-Belly-Fat.htm .

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10984 · June 18, 2013 at 3:00 PM

Some people have success with low carbing, others have success on low fat diet. Find which one works for you but keep your protein at that 25% you described in your post. Higher protein (up to 35%) are favorable for muscle retention whether gaining weight or losing weight. I've heard from fitness models that a carb/protein/fat of 40/40/20 is good, you could maybe give that a whirl. For safe starches listen to Paul Jaminet, the author of the Perfect Health Diet, he recommends tubers and white rice.

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10984 · June 18, 2013 at 2:58 PM

Hey meg, you have a lot of options at your disposal. Having a pear shaped body for a woman though is a hormonal issue from my understanding. There is a good PH discussion about it here: http://paleohacks.com/questions/107156/fight-that-pear-sex-hormones#axzz2WZwkmNE1 . You sound like you have a great body but I'd give you the same advice that I'd give anyone looking to drop fat. Physical activity (hiit and weight lifting are great, but so i swimming, biking even walking can be very enjoyable. Make sure to get your recommended 30 minutes of moderate-vigorous activity Every day!

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1580 · June 05, 2013 at 12:28 PM

Female.

24

35-25-38, 30E bra, 5'1"

117lbs, BMI is useless measurement so I'm not bothering

About 23%bf

20% carbs, 30-35% protein, 45-50% fat, roughly. I eat about 1500cals and 60g of carbs a day

I am pretty lazy and don't go to the gym very much, but I naturally carry some muscle.

I used to be 10% carbs, 30% protein and 60% fat and it didn't make me lose bf, it just gave my hypothyroidism

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10984 · June 05, 2013 at 12:52 PM

"BMI is useless measurement so I'm not bothering" Lol cavegirl you just wanted an opportunity to post your impressive measurements of 35-25-38.

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32518 · June 05, 2013 at 2:39 AM

50 yr old female, 5'6", 126, 22%ish bodyfat

80% fat, 15% protein, 5% carbs

For me, that is approx 60-70 gm protein, 30-40 gm carbs, and the rest is fat. I eat to hunger and generally do a 16/8 IF, sometimes 20/4.

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3150 · June 04, 2013 at 8:15 PM

Interesting!

I have a 15/25/60 carb protein fat split, a bmi of 21.1 and a bf% of 12% (according to my withings scale).

I'm 30, 172 cm tall (5'8") and weight 62.3 kg right now (137 lbs)

Ok I wrote it this way to be compliant with your proposed standard but that would leave out too much information hehe. Honestly I experiment with different ratios a lot, in fact I have been looking the same since my vegetarian days where I ate ovo-lacto-vegetarian diet with grains and legumes as a staple, plus some Whey protein/Glutamine/BCAA help, so you see... now I eat paleo with the ratios I commented being most typical 70% of the week, some days I experiment :D

As for bodyfat my scale says this but I think it's pessimistic and I'd say I'm more near 10.5% BF or so.

Well, judge for yourselves, hope there's not problem in uploading pics, I guess it can be motivating, couldn't it? (sorry bad quality with cheap mobile camera)

what-are-your-macros-and-what-is-your-body's-composition?

EDIT: Just one note, notice that being fit does not necessarily mean you're really healthy, although it would be nice to achieve both things, of course :)

EDIT 2: Although it was not originally asked to, as a request from maryDeeeeeee I uploaded a pic from when I was a child. I'm sorry I do not have good pictures from back then, there weren't even digital cameras and I do not have pictures to scan, frankly I'm not very proud of my former me. This is captured from a recorded Home Video, it's more than 15 years ago, with love handles and man boobs, when I only ate junk food and played videogames all day long. I think I even got worse than this and peaked at 16. So you see how you can change your life...

what-are-your-macros-and-what-is-your-body's-composition?

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2097 · June 05, 2013 at 4:54 PM

ty for the additional details on your journey Albert-and for the awkward teen years pic :) im sure youll solve your bloodwork soon too!

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3150 · June 05, 2013 at 5:03 AM

Now I can maintain this %BF with 2100-2500 kcal a day and some days get past without being penalized a lot which I think is pretty cool and that's why I do not trust calories in and out a lot these days. But I've some issues pending to solve from my latest bloodwork although I think it's due to overtraining so honestly for now I could not give a definitive hype to anyone to follow my steps unless I can manage to get it optimal again and prove it right.

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3150 · June 05, 2013 at 4:59 AM

Don't be so quick. I got to where I'm eating a vegetarian diet with grains and legumes and some days I got pretty past 200+ gr. But it's true, back then I have to restrict calories a lot to get more or less lean and even like this water retention made me fluctuate a lot. I had to restrict to 1200-1600 kcal a day even exercising. As I wanted to get more lean I started to carb restrict and always got leaner the lowest carb I have, but hasn't been until 5 months or so that I switched to paleo and naturally came low carb under 100gr a day.

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2097 · June 04, 2013 at 10:39 PM

.....seems with higher fat and relatively lower protein (less than the highly recommended 1-1.5 grams/lb) along with low-ish carb has resulted in low b/f % -youre following the PHD template?

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2097 · June 04, 2013 at 10:00 PM

Muy bien- no "befores" info or pic..curious to know how your body composition changed evolved as youve made changes in diet?

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10984 · June 04, 2013 at 9:22 PM

Nice man, super low bf for sure.

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2496 · June 04, 2013 at 7:48 PM

56 y.o, male, 5' 7"

BMI 24

I consume daily perhaps 80 grams of protein, 60 grams of carbohydrates and the rest fat.

I would estimate my body fat to be around 12+%. Going low-ish carbs really melts away the fat.

_Lazza

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10984 · June 05, 2013 at 8:14 PM

Okay, thanks .

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2496 · June 04, 2013 at 11:25 PM

100 grams/day, maybe even a little more.

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10984 · June 04, 2013 at 8:04 PM

Do you have an estimate for grams of fat consumed?

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1649 · June 04, 2013 at 7:30 PM

So, this seems like a real dude-bro topic, but I feel obligated to respond. My macros are generally 40/40/20, carb/pro/fat. My BMI is 25 and last time it was measured I was 24% BF. I will note that when I was more like 20/40/40 I was 26% BF, but 24 BMI. Body composition is a such slippery slope.

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10984 · June 04, 2013 at 9:20 PM

Read the bottom part of my question I have a visual body at estimator link for women.

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1097 · June 04, 2013 at 9:04 PM

I can, sure. I just have no idea what my body fat % is.

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10984 · June 04, 2013 at 8:05 PM

Feel free to post your info AstrumMortis.

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1097 · June 04, 2013 at 8:00 PM

more female answers*

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1097 · June 04, 2013 at 8:00 PM

Honestly, I'd like to see more answers here. I'd really love to know how women and carbs are for body fat %-- because I want to be able to eat more sweet potatoes and bananas and not feel like I"m inhibiting my fat loss, dammit. lol. I feel really comfortable with 100-150 g carbs physically but mentally it gets me all harried.

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10984 · June 04, 2013 at 7:47 PM

Interesting, thanks for sharing thegiantess.

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7967 · June 05, 2013 at 2:28 AM

27 (nearly 28), female, 5'5"

BMI 17.8 (highest it's ever been), bodyfat somewhere between 15-20%. It's hard to judge because I have a fat ass (I'm not joking - it's mostly jiggle! not complaining) compared to the rest of me and softness on my legs, but my abs are more ripped than most guys, and my upper body is lean too.

I don't track my macros regularly anymore. But when I do, recently, I get about 200-300g of carbs per day, 150-200g of fat, and 80-100g protein.

I used to eat what I thought of as 'limited carb, high fat, high calorie, whole foods' keeping to under 100g of starches per day, this new diet is due to me being cheap and lazy. As a result I have not been feeling my best at all (getting sick, less energy, sleeping too much if I let myself). However going from low-carb to relatively high carb has made hardly any difference in my body comp (maybe 2 lbs of fat gain), .5% gain in my BMI, and none (well, my HDL went from 90 to 85. LDL and trigs are exactly the same ranges) in my blood lipid panel, which I get done yearly.

This is certainly not my 'ideal shape' but my body is highly resistant to both fat and weight gain. I'd like to put on 10-20 lbs and have BF over 20% with plenty of nice fit muscle underneath. Pipe dreams

ETA: I'm totally a Carb Bitch :p no tricep fat on me! No or very low carb is not good for me, but high carb isn't good either.

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1097 · June 05, 2013 at 7:53 PM

*gifts some body fat* here you are. :p My gf is pretty weight-gain resistant, too, especially if she exercises at all. I think the highest she got was ~130 and 21% body fat, but the size of her legs started bothering her around the same time I realized that I needed to lose about 100 lbs, lol. It's been hard keeping weight on her since we began burning calories together. Carbs are a difficult thing to balance. Hopefully you can find your ideal balance. :)

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1097 · June 04, 2013 at 9:55 PM

"We hear so much dietary advice here and I believe in the saying that you should take advice from people you wanna be like."

Warning: I'm no one anyone wants to be like physically.

So, I've tried estimating my body fat % visually before and as far as I can tell (because I'm not a guy and none of the women in the body fat % pictures have my body type) That I'm something like 28-29% body fat. 5'7", (probably) ~161 lbs.

My macros look something like 20/40/40, p/c/f. Or 20/50/30. I've got probably 5 lbs of fat in my stomach alone, but I'm running out of other places to lose it. My gf (who builds below the waist instead of my above) has 21" thighs at probably 18% body fat, 5'7". My thighs are only .5 inches bigger. I've tried lowering my carbs over and over in the past, but end up going back to my sweet potatoes, banana's, and apples, 100-150 g a day.

Here's a picture I took about 5 seconds ago. Sorry for the nasty mirror.

http://tinypic.com/r/2qipyj7/5

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1097 · June 05, 2013 at 8:13 PM

Thanks for the comment, animalcule. I'm not hoping to change my shape-though I am sometimes floored by how different my measurements can be from my gf- it's mostly that I'm still in my 'melting' phase of weight loss, and that for the first time in my life I can see the essential outline of my natural shape, and I *do* like it. I like it so much I want it now, dammit. Mostly I'm just impatient. Though by the end of this I'm really hoping to get down to a C cup and with a 29 inch waist, if my body would be so kind to oblige. lol. Thanks for your comment, again! :)

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7967 · June 05, 2013 at 2:41 AM

You look good! Nothing wrong with not being a pear shape. I have a couple good friends shaped like you - straighter ribcage, slimmer arms and legs, they carry their fat mostly in the high hips, boobs, and around the middle. Proper diet will take care of most of the 'extra' eventually, no matter where you carry it, but please don't think that you have to look like a fitness model (they are mostly genetic slim pears or 'rectangles', who don't have much bust and don't gain on their stomachs no matter what) to be fit and attractive.

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1097 · June 05, 2013 at 12:36 AM

Stephen- sweet. Was that online or local? You'd think high quality chicken breasts were gold or something from their usual prices. Mary- thanks. I'm just pissy, depressed and negative today. It's hormones. I know I've come a long way, but today's a 'it sucks that I've almost lost 100 lbs and still look like this' day. Oh well. Running out of places to lose it from now, literally. I don't think my legs can get any more chicken and my arms are running out of flab, too.

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2097 · June 04, 2013 at 10:43 PM

"Warning: I'm no one anyone wants to be like physically"..dont say that ! Youve come a really long way, you should post your b4 pic here too..i bet the old you wouldve wanted to be like how you are now physically. Be proud of how far youve come - and still improving everyday!

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10984 · June 04, 2013 at 10:19 PM

I found a place today that sells chicken breasts at 1.99 a pound.

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1097 · June 04, 2013 at 10:07 PM

No, and the only reason is $$$$. Meat's expensive, unfortunately. We already spend 45% of our money on food. I'll see if I can sneak some lean meat in there, since I did notice that ratio with the giantess... and I do love me some meat.

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10984 · June 04, 2013 at 10:04 PM

See, that's what I was afraid of when I made this question. That I would only have people who respond who are already in their ideal shape. But I think a more representative random reply would be more appropriate for people to gather info and make valid conclusions for themselves. Just wondering but have you ever tried a higher protein/carb diet before? like 40(p) 40(c) 20(fat)

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26002 · June 04, 2013 at 4:50 PM

32 years OLD, Male, 5'9".

Macros around 40/30/20/10 (P/F/C/A)

Currently 175, BMI 25.8, Body fat ~15% (skin fold measurements) Last August: 165, BMI 24.4, Body fat 8% (DEXA and skin fold)

Same Macros -- difference is activity level and quantity.

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26002 · June 05, 2013 at 12:43 AM

In the data mining domain, but not what you would typically call data mining. We do zero web development and very little cyber security -- what little we do is in autonomous threat detection.

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10984 · June 05, 2013 at 12:26 AM

It sounds like maybe you're doing some sort of data mining? Lots of room for growth there , but it's likely a little bit outside my area of expertise. I'm interested more in web development/security and hoping to work my way into something like penetration testing ultimately.

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26002 · June 04, 2013 at 11:07 PM

Definitely not government. Stephen -- we are not based in Atlanta, my office is in DC, our cs guys are geared more towards OR and data science. If that interest you and you are willing to move north, we are alway looking for new talent.

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2097 · June 04, 2013 at 10:05 PM

lol..post your resumé SR. I think hes secretly a politician-maybe CIA..that whole shpeel about the techy stuffs just a cover :P

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10984 · June 04, 2013 at 9:48 PM

Well if you need someone with a Computer Science background and your company is based in the Atlanta area then you know who to email (me). But that'd still be funny if you turned out to be a celebrity.

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26002 · June 04, 2013 at 7:38 PM

Primarily applied science and engineering -- I would say we are more technology driven (i.e. applying new technology to problems that span multiple domains) than domain driven (i.e. applying deep operational knowledge to a broad set of problems within a single domain).

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10984 · June 04, 2013 at 7:12 PM

FY deleted a whole answer with comment responses to my question the other day, I was going to pick it for best answer too, lol. Just out of curiosity what field is your company in, tech?

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26002 · June 04, 2013 at 6:32 PM

why does foreveryoung always delete his comments/posts right before I respond? Then it looks like I am answering questions that weren't asked

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26002 · June 04, 2013 at 6:31 PM

definitely not a celebrity. There is near 0% chance anyone on this site would know who I am. However, when I speak publicly, I speak on behalf of my company. And if a random one-liner on this site where used to attack my credibility, it would become a pain-in-the-ass of both my company and myself. This is the same reason I don't have facebook, twitter, google+, etc -- I am not an expert or certified to work in nutrition, or biology, or chemistry, or any of those fields -- thus I would not be able to comment on anything that touches those domain... What other contribution would I have?

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10984 · June 04, 2013 at 5:29 PM

lol, what if CD was Tom Cruise.

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14877 · June 04, 2013 at 5:16 PM

^ That's what I'm wondering too. But yeah CD it's all good, that thought never occurred to me now you've gotten me thinking though....

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10984 · June 04, 2013 at 5:09 PM

btw, are you a celebrity?

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10984 · June 04, 2013 at 4:59 PM

Nice, thanks for the contribution cd

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1536 · June 12, 2013 at 1:50 PM

60% carb, 15% fat, 15% protein. I got measured at 12% bodyfat via the BodPod that does Air displacement. I run 5-6 days per week and focus mainly on bodyweight exercises (pull ups, pushups, dips, single leg squats, lunges, etc...)
28 year old male 6'2" 179lbs umm...long walks on the beach can be awesome. . . I'm a scorpio

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1398 · June 11, 2013 at 11:03 PM

19 y.o. male, 185 lbs, 5'9", about 10% bf. I would estimate 40:40:20 on training days and 40:20:40 on off days (but I almost never take off days haha). I front squat 275, deadlift 405x2, close grip bench 255, can do 20 pullups and run a 19 minute 3 mile. I eat tons of meat eggs, sweet potatoes, vegetables, bacon and ice cream

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1398 · June 12, 2013 at 12:26 PM

haha can't forget that. I should mention I was 230 2 years ago and much weaker than I am now.

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10984 · June 12, 2013 at 12:32 AM

Lol @ Ice Cream, thanks for answering.

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