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Discussion Starter · #1 ·
Hello All

I joined a gym a couple of weeks back, and got myself a P.T to get me started on weight training etc. So far, so good. He has calculated my macros for me, but having just had the time to look at them today, I noticed they look so wrong.

He has me at 1700 calories per day (which is correct based on my height and weight etc)

But then my macros are :

Protein - 297g (30% of total calories )

Fat - 130g (30% of total calories)

Carbs - 255g (40% of total calories)

How can my Carbs be lower if it is at 40% ? Also, 255g seems like an awful lot! I am trying to lose fat. I'm female, 34 and right now just doing a mix of free weights, dead lifts, squats etc, Not much cardio. I weigh 120lbs currently, and I'm 5ft 3.

Also, my P.T mentioned that a packet of rice was 250g and that would be my daily carbs intake? A packet of rice does contain 250g, but not 250g of carbs! Can anyone give me any advice? Seems my P.T is slightly clueless when it comes to the nutrition side of things, but good for the workouts etc.

Thank you!
 

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4,419 Posts
Hello All

I joined a gym a couple of weeks back, and got myself a P.T to get me started on weight training etc. So far, so good. He has calculated my macros for me, but having just had the time to look at them today, I noticed they look so wrong.

He has me at 1700 calories per day (which is correct based on my height and weight etc)

But then my macros are :

Protein - 297g (30% of total calories )

Fat - 130g (30% of total calories)

Carbs - 255g (40% of total calories)

How can my Carbs be lower if it is at 40% ? Also, 255g seems like an awful lot! I am trying to lose fat. I'm female, 34 and right now just doing a mix of free weights, dead lifts, squats etc, Not much cardio. I weigh 120lbs currently, and I'm 5ft 3.

Also, my P.T mentioned that a packet of rice was 250g and that would be my daily carbs intake? A packet of rice does contain 250g, but not 250g of carbs! Can anyone give me any advice? Seems my P.T is slightly clueless when it comes to the nutrition side of things, but good for the workouts etc.

Thank you!
Your macros are miles off. At 1700 calories with a 30/30/40 split of protein, fat and carbs, your macros should be;

128g protein

57g fat

170g carbs

Did he give you the above macros? As those macros equate to 3378kcal.
 

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Discussion Starter · #3 ·
Thanks so much for your response!

I thought they were way off haha. I went online and found someone who really broke it down for me. I worked it out based on my goal weight and current body fat.

They gave me the following :

104g Protein

64g Fat

162g Carbs.

I've lost a few pounds since he last worked it out for me., so calories were under 1700, but my macros pretty much map up yours.. Can I ask, do you think my Carbs are too high if I'm trying to lose body fat and cutting? I am currently working out approx 5-6 times a week now.

Thank you!
 

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Thanks so much for your response!

I thought they were way off haha. I went online and found someone who really broke it down for me. I worked it out based on my goal weight and current body fat.

They gave me the following :

104g Protein

64g Fat

162g Carbs.

I've lost a few pounds since he last worked it out for me., so calories were under 1700, but my macros pretty much map up yours.. Can I ask, do you think my Carbs are too high if I'm trying to lose body fat and cutting? I am currently working out approx 5-6 times a week now.

Thank you!
Not at all. Carbs and fats are two different energy sources and generally used by two different energy systems in the body. Ultimately, a caloric deficit over a sustained period of time is what results in weight loss.

Adequate protein and rest will dictate how much of that weight ends up being lean tissue.

Structure your carbs around your workouts. You aren't burning fat (generally) whilst training.

Keep your diet consistent and measure your progress in a weekly basis. Is your weight down? Do you look leaner in the mirror? Are you sleeping well? How do you feel during the day?

All of the above are good KPIs.
 

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141 Posts
I'd ditch that PT immediately. I know most PT's are clueless with next to no training experience, but you'd expect them to be at least be able to do basic maths. Disgraceful that he's charging money to spout such complete s**t.
 
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