You Stopped Lifting??
Please speak up if you’ve had amazing results once you started taking lifting/strength training seriously.
Don’t stop lifting/strength training.. It’s almost NEVER a good idea to stop (unless you have a rare situation) if you care about being fit, getting lean & most importantly feeling & performing at your BEST.
If you’re gaining muscle but NOT losing fat, you have to take a hard, honest look at what you’re doing day in & day out with what you’re eating & drinking.
You can’t expect to see the fruits of your labor until you’ve been consistent 90% of the time with what you eat AND drink, lifting/strength and your cardio. It’s about creating NEW habits & tackling old, bad habits one day/one meal at a time
In case you didn’t know.. Macro Nutrients are carbs, proteins and fats. Your body only needs a certain amount of each to MAINTAIN your current body composition, a certain amount to lose fat, and a certain amount to gain fat, and certain amount to lose fat and gain muscle. So by tracking what is *estimated* that your body needs to lose fat, you are basically eating the nutrients you NEED to hit your goal. A common ratio for fatloss while still gaining some muscle is 40/30/30 – i.e. 40% of your ideal intake for fatloss being carbs, 30% protein, and 30% healthy fats. So this would mean, if your ideal calorie intake for fatloss was 2000 calories, then 40% of your total calories would come from carbs and you need to convert those calories to grams (2000*40%= 800 calories and since there are 4 calories per gram of carbs, that means 200grams of carbs for the day). Doing the math for the protein would mean 150 grams of protein (protein is also 4 calories per gram) and it would equate to 66 grams of healthy fats (fats are 9 calories per gram). If you know your ideal calorie intake for fat loss, you can enter that calorie number in on the FreeDieting.com site over to the left under CALCULATORS>MACRO NUTRIENTS and it will tell you how many grams to eat per day 
