Friend of mine is getting into working out a lot and is looking for help with her macro breakdown.

She's 26, 5'3 and weighs 120lbs. Was going by Lightman's fatloss thread to get an idea of bmr and activity multipliers but the numbers seem weird. She wants a bikini model look.

Rest day would be 1622cals (maintenance) and the breakdown would be:

Protein - 120g/480cals (Going by 1g/lb of body weight. is there any need for her to get that much or would less do?)
Fat - (1/3 of cals) 54g/486cals
Carbs - (remaining) 163g/655cals

Gym days would be 2230cals with the same breakdown

Protein - 120g/480cals
Fats - (1/3) 74g/669cals
Carbs - (remaining) 287g/1149cals

Does that look right? Seems like a huge amount of carbs for workout days.

Any input would be appreciated

tbh depends on her workout

is her goal to lose weight or gain mass? youre missing lots of info

she will look like a beast than super model on that macro ,op

Yeah I know, she's trying to do everything and I've been explaining to her that she'll have to pick one. She's trying to put on lean mass mostly, but wants to lean out a lot too.

Her workouts are good. Lots of weightlifting, fairly intense too, does about 40 minutes cardio afterwards.

I tried to workout macros for cutting too but the numbers just seem way too low imo:


1298 rest days
1488 gym days

Same breakdown as above

This post was edited by MadMardegan on Sep 12 2014 06:17pm

test and adapt?

you cant guess accurately somebodys base metabolism, because it varies from person to person (genetics, hormone levels, etc, things not taken into account)

pick a number, do your thing, check back in a couple months to see where its going

seems to me like shes trying to get fit too fast and is underestimating the time it usually takes

obviously pick something thats not absurd, maybe in between the 2 numbers you got?

This post was edited by Qwaze on Sep 12 2014 06:21pm