Need Help with Macros Planning

Jpat0

Hey everyone,

I am 23 years old and wanting to be as healthy as possible. My highest weight has been over 180 lbs but I'm at 162 lbs. I'm losing weight steadily but want to focus on my macros now as well.

Before today, I've just been looking at calories and only calories. I have struggled with restring my food before and failed twice (went down to 145 and 150 respectively). I guess third time is the charm! I don't say no to any food anymore but have smaller portions because restrictions have a negative impact on me. This doesn't mean I binge eat all the unhealthy options in the world in small portions, I just have a balance that works for me. Or shall I say worked for me. It doesn't work in terms of my macros.

This is my first time trying to focus on macros. I'm vegetarian and don't know where to start. If I meet one goal, I'm either severely below or above another.

I'm not trying to take up your time and ask you to make a plan. I was just hoping to understand how some of you do it and if you guys had any tips for a beginner or list of some of your favourite vegetarian foods that help you meet your goals.

Thanks a lot and appreciate anyone who takes the time to help out.

Jahnavi

MichelleLea122

Well the first thing we need to know to help you are what are your goals? If you're simply trying to lose weight, then managing macronutrients isn't that important. But a proper split can help you minimize muscle loss, while losing weight.

What I noticed is that you are very low on your protein intake, from just the past week I see you have a split of around 50C/40F/10P. I suggest hitting at least getting 20% of your calories from protein, it'll help you feel fuller and maintain muscle mass.

Some of my favorite nonmeat protein rich foods are
- Non-fat Greek Yogurt (22g for 130 cals)
- Low-Fat Cottage Cheese (16g for 90 cals)
- Fat-Free Feta (7g for 30 cals)
- Protein Powder (25 g for 130 cals, although it depends on the brand)
- Kashi Go Lean Cereal (13g for 160cals)

Hope this helped

segacs

The main reasons to focus on macros are:

• If you're hungry all the time and having trouble feeling full while sticking to your calorie goal.
• If you're lifting weights or doing other progressive strength training exercises, and you want to make sure you get enough protein to help with muscle repair.
• If you're diabetic or have other health issues that require you to limit carbs.

If it's none of the above, it's probably not worth stressing over being exact on macro goals.

Having said that, as a vegetarian, you do need to make more of an effort than a meat eater would to ensure you get enough protein. Many vegetarian protein sources aren't absorbed as easily as meat sources, and you need to ensure you're getting complete proteins.

There are quite a few days in your diary when you're not even meeting the bare minimum RDA of 0.36g/lb of body weight (which for you would be 58g). Getting more protein will help balance your diet, will help your lean muscle retention through weight loss, so it's quite important.

Here's a good starting place if you're looking for ways to get more protein in your diet:
http://www.vrg.org/nutrition/protein.php

Jpat0

@MichelleLei1‌ @segacs‌

I am trying to lose weight. My goal weight is 120 lbs (I'm 5'3''), so I still have a long way to go. The first two reasons you have mentioned are the reason I want to start focusing on macros. Another important reason for me is to reduce fat and significantly increase my protein intake.

Both of you have been really helpful! I will make improvements from today onwards following your suggestions and links.

Cheers.

segacs

Reducing fat doesn't need to be one of your goals. Fat is fine, as long as you cut down the trans fat. Fat doesn't make you fat.