They are only good numbers for a 5'4 27 year old female with a goal weight of 120 for a bodybuilding competition with no expectation of gaining any more muscle or having decent stength. The macros were assigned to me by my coach who is a pro bodybuilder. This is a temporary thing (just a few months). i am significantly weaker, although much leaner, than i was when i was lifting heavy and low reps and bulking up. I may extend the diet until september for another contest if the first one goes well, but after that this is not sustainable at all. I get a cheat meal once a week where i can eat whatever i want, which is usually like 1500 calories or more..(do not try this at home lol - my coach approves this, says it jump starts your metabolism and is good for you psychologically as well as psychologically, but is amazed at how much i can eat). i am assuming you are male? and perhaps taller than me, and likely lifting more, so i wouldnt recommend it for u. however, you may want to try to replace some of your carbs with protein, maybe shoot for about 50% carbs, see how you feel and look, which should be plenty to give you enough energy to keep lifting big, and more protein for muscle growth. percentages are important but also the total number is important, which you did not reveal. also timing and combo of meals is important according to my coach (although the IF ppl would argue differently, and i respect that as it does work for people). i was definitely eating way too many carbs and unhealthy things when i was bulking and not spreading out my macros very well. i also drank alcohol on weekends. all these things can contribute. you may also want to look at how clean your diet is. as far as how i do it, i have little energy or motivation for anything not bodybuilding related, my life revolves around my meals and the gym (i was invited out last night, didnt go as it was cheat night and i was in a food coma) and i use a lot of caffeine, diet soda (BAD IDEA), amino acid supplements, and drink a gallon of water a day. i also eat six times a day, each meal has about 220-280 calories, total of 1565 calories a day. i make sure to take multivitamins and minerals as well.
Thanks for typing all that out
I generally eat clean in that I don't consume sugar, I don't slather my food with flavoured sauces, I don't eat a lot of convenience foods (save for tofu nuggets and such), I hardly drink booze (maybe 2 drinks a week, if that), no soda. I DO drink coffee though (black) and I feel like I eat a lot of carbs. I know the answer woudl be to reduce the amount I eat but it doesn't make sense to me as to how to do it. Most of what I eat is a carb (fruits, veggies, quinoa, granola, beans, dried fruit, etc.).
Between meals and snacks I must eat at least 6-8 times a day. I have to keep a more recent food diary but I'd guess I eat on average 2000 calories a day. I'm always hungry and I feel like I'm always eating. In terms of IF, its not for me. I can't wake up in the morning and not eat. I don't function well on an empty stomach and I get spacey and homicidal, lol. As for vitamins and minerals, I have osteoporosis, a vitamin d deficiency and my iron and B12 are borderline to being too low. I take supplements for all those.
Why do you say you are weak or low on strength? Is it because body builders train for size/hypertrophy but not at all for strength?