Calorie Focused or Macro Focused Diet?

[ELicit23]

What do you guys prefer?

When I was bulking, I was eating anywhere from 3500-4000 calories a day, while meeting my macronutrient needs. Sometimes I would even meet certain macros at 3200 calories or so, but I would say "Crap, I need 500 more calories!". I would just focus on calorie intake.

Now during my cut, I focus mainly on my macronutrients. For example: I intake 330 grams of protein (1.5g per pound, its the way i always done it), 110 Fats and 110 carbs (high days and low days) and I intake about 2500 calories... im sure one could fill certain macros depending on foods eaten.

What if i can intake macros for bulking a little under my maintenance like 2900 calories, will there be as much gains as high calories?

 

[Docd187]

If I'm understanding the question than the answer is no. If you're eating under maintenance than how would you expect to gain mass? Mass is a function of calories and if you eat at under maintenance levels than you can't build new muscle. You could get stronger possibly doing that, you might even use existing fatty acids for fuel and do similar to a recomp but your gains would be no where near as good as If you ate at a surplus.

IMO it's just as important to focus on macros/micros as it is on total calories. Total calories will dictate weight gain/loss for the most part and the macros will help determine where that gain/loss comes from whether fat or LBM. You def should be meeting your macros on a bulking diet with calories left over. You're bulking after all. The neat thing is once your macros are met and you're still under calories, you can fill the remaining calories with whichever (or more than one) macro you want.

Cliff notes: no your gains would not have been the same in a deficit as on a bulk and macros are just as important as total calories.

 

[3J]

well said doc... it shouldn't be one or the other... its calories and macros.. those that do calorie focused are missing out on the benefits of macro timing... and if your focusing on macros then you are automatically focusing on calories

 

[Docd187]

well said doc... it shouldn't be one or the other... its calories and macros.. those that do calorie focused are missing out on the benefits of macro timing... and if your focusing on macros then you are automatically focusing on calories

Thanks 3J! I believe you and I have slightly different philosophies on some of the minor topics in nutrition but we both agree on the major components and the big picture.

Example for you OP:

If you're tying to bulk and your TDEE (maintenance level) is 4000calories lets say:

1) if you focus on calories only you can end up with a diet like 50g protein 50g carbs and 400g fat! That's horrible and will not build muscle or even support the LBM you do have.

2) if you focus on macros only you can end up with a diet like 300g protein 250g carbs and 100g fat which totals 3100cals. If your maintenance is 4000 cals then you will not gain muscle or mass and might even lose some muscle mass since you're deficit is above 20% and pretty heavy (other factors can determine if you keep muscle at this level deficit but point remains)

Always focus on both as 3J has said!!