Is 50% protein, 30% fat and 20% carbs a good ma to split to loose weight but gain/retain muscle?
I’m 5 foot 6 inches (or 167cm) tall male with a body weight of 80kg. During my last ‘weight in’ my breakdown was 35.4kg muscle and 24.6kg fat.
In the last several months I’ve taken up long distance running and have noticed my body weight increase from 75.8kg to 82.4kg in a 7 month period. I’ve been trying to get weight down but it’s slow progress.
More recently, I’ve started to do 40/30/30 macro split which has helped but I’m curious if 50/30/20 would help me get there faster.
I’m pretty active with 3 training session with trainer a week (2x strength on Monday and Wednesday and 1x HIIT on a Friday). I do longer runs on days in between (1x 12km run on Thursday and 1x 15-20km run on a Saturday. On Tuesday I do a home strength training session (usually arms/chest). Sunday’s are rest days.
I feel like I’m trying a lot but seeing very little progress. Since the long distance running started, it’s been hard to keep weight down and I just don’t understand why.
Can any fitness gurus shed some light or give me suggestions on what I could change?