Post your macros and calories
Replies
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Sarasmaintaining wrote: »Sara, I'm not sure which part you don't like. Do you think targeting 20% fat is too low, or do you think the 25% to 30% that I'm actually eating is too low?
I'm still in the learning stages for macros but from everything I've read so far, and also from the responses I got from my own post about macros a few days ago, from people who are way more knowledgeable than I am, this is what you should be aiming for
Protein: 0.60-0.82 g per 1 lb. bodyweight
Dietary fat: 0.40-0.45 g per 1 lb. bodyweight
I'm a female and I weight around 122lbs, so that works out to around 55g of fat for me. Since you're a guy and weigh more, you're daily fat intake should be higher, yet you're consuming less than what I do. That's what concerned me in your other post.
According to your numbers, that works out to be 28% to 31% fat. That's about what I'm eating now. I'd like to get that down a bit, but it's not something I'm focusing on or working at. I just choose lower fat options when they make sense, like no-fat yogurt rather than full fat, but full-fat pizza because pizza ought to be good first and foremost.
Your protein goal sounds low to me. I wouldn't argue with 0.8 grams, but there's little evidence to suggest targeting 0.6 grams.
Don't go by percentages, actually do the math and figure out grams. That's my biggest pet peeve with MFP, they go by percentages unless you pay more for their premium option. I've started tracking my food on a different (free) site because of this, that allows me to track specific macros grams.
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Sixpoint, I was about to suggest that you read his book, but that's asking a lot. You might take a minute to scan his website though. He has a lot of articles on various subjects as well as weekly podcasts. Overall, his approach makes a lot of sense and I've become a fan. Some of his stuff works a lot better on his 30 year old body than it does on my 61 year old body, but I'm still making progress so I'm happy.
1. Percentages: It's ok to talk percentages. It's ok to talk grams. They're different units to measure the same thing. I'll admit that it gets confusing when the conversation drifts from one to the other, but neither is more valid than the other.
2. Matthews recommends lower protein when bulking (1g/lb) and higher protein when cutting (1.2g/lb). When bulking he recommends higher carbs since carbs provide maximum energy, more energy means better workouts, and better workouts mean better strength and muscle mass gains. Whether cutting, maintaining or bulking he recommends 20% fat which provides enough dietary fat for physiological benefits, but avoids excessive calorie-dense foods at levels that offer no additional benefits.
3. Your body cycles between anabolic and catabolic stages all day long, pre and post meals. Intense exercise depletes glycogen stores which hastens a catabolic stage. Protein and carbs before a workout help delay the effect. Protein and carbs after a workout do the same and are used in the protein synthesis that rebuild your muscles after you've damaged them. ("Damage" meaning the microtears you encounter when overloading muscles.) Sleep, particularly REM sleep, is when your body is best able to repair and build muscles. Protein synthesis can be at the highest levels during sleep, but there has to be protein to synthesize.
The effects of protein timing are small. As you alluded to, your body does not stop processing protein after an hour. If you eat a lot of protein in one sitting, your body slows the digestion of protein. I think it's around 10 grams of protein per hour that your body can process. But if you eat 100 grams in one sitting, it doesn't mean the other 90 grams are wasted. Your body will continue to digest the protein until it's done. It only works up to a point, though. We're arguing about whether we should eat 0.8, 1, or 1.2 grams of protein per pound of bodyweight per day. Somebody's right. Or maybe both of us are. But if you eat 2, 3, or 6 grams of protein per pound per day, that's definitely wasted protein.0 -
Sarasmaintaining wrote: »Sarasmaintaining wrote: »Sara, I'm not sure which part you don't like. Do you think targeting 20% fat is too low, or do you think the 25% to 30% that I'm actually eating is too low?
I'm still in the learning stages for macros but from everything I've read so far, and also from the responses I got from my own post about macros a few days ago, from people who are way more knowledgeable than I am, this is what you should be aiming for
Protein: 0.60-0.82 g per 1 lb. bodyweight
Dietary fat: 0.40-0.45 g per 1 lb. bodyweight
I'm a female and I weight around 122lbs, so that works out to around 55g of fat for me. Since you're a guy and weigh more, you're daily fat intake should be higher, yet you're consuming less than what I do. That's what concerned me in your other post.
According to your numbers, that works out to be 28% to 31% fat. That's about what I'm eating now. I'd like to get that down a bit, but it's not something I'm focusing on or working at. I just choose lower fat options when they make sense, like no-fat yogurt rather than full fat, but full-fat pizza because pizza ought to be good first and foremost.
Your protein goal sounds low to me. I wouldn't argue with 0.8 grams, but there's little evidence to suggest targeting 0.6 grams.
Don't go by percentages, actually do the math and figure out grams. That's my biggest pet peeve with MFP, they go by percentages unless you pay more for their premium option. I've started tracking my food on a different (free) site because of this, that allows me to track specific macros grams.
You too, huh? You already provided the grams, and I already provided the percentages in my earlier post. What I'm telling you is that I am eating within your fat recommendations. As you said, do the math.
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Jim, sorry to say, but you are very misinformed about nutrition and proper macros. I highly suggest you read up on the topic more because it seems that nothing we say is sinking in, despite the strong supporting evidence for the facts. Much of what you have stated above is completely and without a doubt, false. I wish you the best and take care.0
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Sixpoint, I was about to suggest that you read his book, but that's asking a lot. You might take a minute to scan his website though. He has a lot of articles on various subjects as well as weekly podcasts. Overall, his approach makes a lot of sense and I've become a fan. Some of his stuff works a lot better on his 30 year old body than it does on my 61 year old body, but I'm still making progress so I'm happy.
1. Percentages: It's ok to talk percentages. It's ok to talk grams. They're different units to measure the same thing. I'll admit that it gets confusing when the conversation drifts from one to the other, but neither is more valid than the other.
2. Matthews recommends lower protein when bulking (1g/lb) and higher protein when cutting (1.2g/lb). When bulking he recommends higher carbs since carbs provide maximum energy, more energy means better workouts, and better workouts mean better strength and muscle mass gains. Whether cutting, maintaining or bulking he recommends 20% fat which provides enough dietary fat for physiological benefits, but avoids excessive calorie-dense foods at levels that offer no additional benefits.
3. Your body cycles between anabolic and catabolic stages all day long, pre and post meals. Intense exercise depletes glycogen stores which hastens a catabolic stage. Protein and carbs before a workout help delay the effect. Protein and carbs after a workout do the same and are used in the protein synthesis that rebuild your muscles after you've damaged them. ("Damage" meaning the microtears you encounter when overloading muscles.) Sleep, particularly REM sleep, is when your body is best able to repair and build muscles. Protein synthesis can be at the highest levels during sleep, but there has to be protein to synthesize.
The effects of protein timing are small. As you alluded to, your body does not stop processing protein after an hour. If you eat a lot of protein in one sitting, your body slows the digestion of protein. I think it's around 10 grams of protein per hour that your body can process. But if you eat 100 grams in one sitting, it doesn't mean the other 90 grams are wasted. Your body will continue to digest the protein until it's done. It only works up to a point, though. We're arguing about whether we should eat 0.8, 1, or 1.2 grams of protein per pound of bodyweight per day. Somebody's right. Or maybe both of us are. But if you eat 2, 3, or 6 grams of protein per pound per day, that's definitely wasted protein.
game, set, match.0 -
Started a week and a half ago at 186lbs.
183lbs this morning.
Goal weight is 180lbs.
Currently cutting at 2250 cals per day.
Carbs: 253 grams
Fat: 75 grams (minimum)
Protein: 141 grams (minimum)0 -
Carbs- 140
Fat-51
Protein-110
Calories- 1510
I **try** to make most of my carbs unprocessed stuff- potatoes, oats, fruit, veggies. This might be poking a bear, but do you think it makes a difference where your carbs come from?0 -
Jim, sorry to say, but you are very misinformed about nutrition and proper macros. I highly suggest you read up on the topic more because it seems that nothing we say is sinking in, despite the strong supporting evidence for the facts. Much of what you have stated above is completely and without a doubt, false. I wish you the best, take care.
It's nice of you to so politely dismiss me, but what I'd rather see is more evidence to support your beliefs.
It's hard to argue these points without overstepping and getting a little too carried away before realizing that you can't produce the evidence to back your claims. I think I've already done that. Or at least I'd have to start piecing things together if I was challenged, and if I was motivated enough to spend that much time at it, which I don't think I am.
Part of the problem is that there is a lot of conflicting evidence. Some of it fits together better than other parts. And I think we all tend to more readily accept evidence that fits with at least some of our preexisting beliefs. So if I present myself as having definitive answers, I apologize, because I don't. I do try to follow the science, but it's not like I've read every study, nor am I the one to best synthesize all the data.
Anyway, if you want to continue the conversation with each of us trying our best to present our case, I'm here. If you just want to declare yourself right and me wrong with a polite dismissal, save your breath.0 -
I have provided evidence. There is no point in trying to convince you any further that you might be wrong. Stubbornness runs rampant on these forums. You will just continue doing things as you see fit... But just remember that other people might be listening to your recommendations and take the same route at the sacrifice of their own health, knowledge, and time. Be careful what you choose to believe simply because "it works for you"... which is not legitimate reasoning.0
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Six, other people are listening to you too. I think you're a little off in your approach, but it's nothing I haven't heard before, and even with your approach, most Americans would be better off following your advice than eating the way they are now. I'm not saying your approach is wrong, I just think it can be improved upon.
"It works for you:" I realize that that is not a very good argument. I see it all the time on MFP. People talk about what they're doing and since they're not dead yet, they seem to think that what they're doing is a good idea for everyone. Then again, I'm twice as old as you are. What works for me in my sixties actually does have some meaning. You're in your early thirties. You could be drinking battery acid for breakfast and still look like a fitness model if you had a good weightlifting regimen.0 -
The difference there is that you are providing potentially harmful advice with can affect someone's long term health. It is also factually incorrect advice, not grounded in any science or logic.0
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The difference there is that you are providing potentially harmful advice with can affect someone's long term health. It is also factually incorrect advice, not grounded in any science or logic.
I'll admit that I'm no expert, but I've done enough reading to have, what I feel is, a good handle on the basics.
Do you really think that what he's saying is actually *harmful*? You could certainly argue that some things are more or less ideal, but to go so far as to say it's harmful...?
Yes, some of what he says strays from the widely accepted standard, but it's not like he's throwing numbers out from left field. Much of what he's saying is actually supported by well regarded, elite level people in the field. Again, while it may not be the most ideal for the average MFPer, to say it's harmful seems a bit dramatic to me.0 -
The difference there is that you are providing potentially harmful advice with can affect someone's long term health. It is also factually incorrect advice, not grounded in any science or logic.
I'll admit that I'm no expert, but I've done enough reading to have, what I feel is, a good handle on the basics.
Do you really think that what he's saying is actually *harmful*? You could certainly argue that some things are more or less ideal, but to go so far as to say it's harmful...?
Yes. No one should be getting 35 grams of dietary fat (or less as he put it) per day. That is way far too low, even for a 130 lb. person on a feeding tube in a coma.
Adequate dietary fat is crucial when it comes to your health.0 -
Ok, I guess we're done. You go ahead and think you're right and guardian of the people. If anyone buys into your fantasy that you've got all the answers, they'll be sending you friend requests as we speak so that they can discover more pearls of wisdom.
In the meantime, I'll go to another thread to dispense potentially harmful advice to the unwitting masses.0 -
Only in the sense of getting adequate nutrition. With limited calories it's important to get the most nutrition per calorie. Once your needs are met it matters not where your carbs come from...Carbs- 140
Fat-51
Protein-110
Calories- 1510
I **try** to make most of my carbs unprocessed stuff- potatoes, oats, fruit, veggies. This might be poking a bear, but do you think it makes a difference where your carbs come from?0 -
The difference there is that you are providing potentially harmful advice with can affect someone's long term health. It is also factually incorrect advice, not grounded in any science or logic.
I'll admit that I'm no expert, but I've done enough reading to have, what I feel is, a good handle on the basics.
Do you really think that what he's saying is actually *harmful*? You could certainly argue that some things are more or less ideal, but to go so far as to say it's harmful...?
I'm not who you're quoting but here's my little anecdotal story-a few years ago I did a vegetarian experiment and along with that I went pretty low fat (was focusing on a whole foods diet with lots of veggies, whole grains etc). A bit into it I lost my period and my hair started falling out. Went to my doctor and after going over what was happening, she nailed me on eating too little fat. Now obviously this isn't going to be the case for Jim, as far as what I experienced
But, eating too low fat can definitely start to mess with your body. 0 -
The difference there is that you are providing potentially harmful advice with can affect someone's long term health. It is also factually incorrect advice, not grounded in any science or logic.
I'll admit that I'm no expert, but I've done enough reading to have, what I feel is, a good handle on the basics.
Do you really think that what he's saying is actually *harmful*? You could certainly argue that some things are more or less ideal, but to go so far as to say it's harmful...?
Yes. No one should be getting 35 grams of dietary fat (or less as he put it) per day. That is way less than even a 130 lb. person would receive via a feeding tube on a hospital bed in a coma.
Adequate dietary fat is crucial when it comes to your health.
Why not? Again, are we talking about ideals, or minimums? I've been reading some of Mike Israetel's stuff lately, and I forget the exact number, but I want to say that he suggested the minimum recommended was something like 20g of fat daily (ideal was obviously much higher). That's just going off of memory, but his number was MUCH lower than what it typically thrown around MFP (~ .35g per lb).0 -
Indeed it can...Sarasmaintaining wrote: »The difference there is that you are providing potentially harmful advice with can affect someone's long term health. It is also factually incorrect advice, not grounded in any science or logic.
I'll admit that I'm no expert, but I've done enough reading to have, what I feel is, a good handle on the basics.
Do you really think that what he's saying is actually *harmful*? You could certainly argue that some things are more or less ideal, but to go so far as to say it's harmful...?
I'm not who you're quoting but here's my little anecdotal story-a few years ago I did a vegetarian experiment and along with that I went pretty low fat (was focusing on a whole foods diet with lots of veggies, whole grains etc). A bit into it I lost my period and my hair started falling out. Went to my doctor and after going over what was happening, she nailed me on eating too little fat. Now obviously this isn't going to be the case for JimBut, eating too low fat can definitely start to mess with your body.
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The difference there is that you are providing potentially harmful advice with can affect someone's long term health. It is also factually incorrect advice, not grounded in any science or logic.
I'll admit that I'm no expert, but I've done enough reading to have, what I feel is, a good handle on the basics.
Do you really think that what he's saying is actually *harmful*? You could certainly argue that some things are more or less ideal, but to go so far as to say it's harmful...?
Yes. No one should be getting 35 grams of dietary fat (or less as he put it) per day. That is way less than even a 130 lb. person would receive via a feeding tube on a hospital bed in a coma.
Adequate dietary fat is crucial when it comes to your health.
Why not? Again, are we talking about ideals, or minimums? I've been reading some of Mike Israetel's stuff lately, and I forget the exact number, but I want to say that he suggested the minimum recommended was something like 20g of fat daily (ideal was obviously much higher). That's just going off of memory, but his number was MUCH lower than what it typically thrown around MFP (~ .35g per lb).
Instead of reading blogs and articles, read peer-reviewed scientific journals.0 -
Sarasmaintaining wrote: »The difference there is that you are providing potentially harmful advice with can affect someone's long term health. It is also factually incorrect advice, not grounded in any science or logic.
I'll admit that I'm no expert, but I've done enough reading to have, what I feel is, a good handle on the basics.
Do you really think that what he's saying is actually *harmful*? You could certainly argue that some things are more or less ideal, but to go so far as to say it's harmful...?
I'm not who you're quoting but here's my little anecdotal story-a few years ago I did a vegetarian experiment and along with that I went pretty low fat (was focusing on a whole foods diet with lots of veggies, whole grains etc). A bit into it I lost my period and my hair started falling out. Went to my doctor and after going over what was happening, she nailed me on eating too little fat. Now obviously this isn't going to be the case for Jim, as far as what I experienced But, eating too low fat can definitely start to mess with your body.
I still have my period.
Oh wait, did you say hair falling out?
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The difference there is that you are providing potentially harmful advice with can affect someone's long term health. It is also factually incorrect advice, not grounded in any science or logic.
I'll admit that I'm no expert, but I've done enough reading to have, what I feel is, a good handle on the basics.
Do you really think that what he's saying is actually *harmful*? You could certainly argue that some things are more or less ideal, but to go so far as to say it's harmful...?
Yes. No one should be getting 35 grams of dietary fat (or less as he put it) per day. That is way less than even a 130 lb. person would receive via a feeding tube on a hospital bed in a coma.
Adequate dietary fat is crucial when it comes to your health.
Why not? Again, are we talking about ideals, or minimums? I've been reading some of Mike Israetel's stuff lately, and I forget the exact number, but I want to say that he suggested the minimum recommended was something like 20g of fat daily (ideal was obviously much higher). That's just going off of memory, but his number was MUCH lower than what it typically thrown around MFP (~ .35g per lb).
Instead of reading blogs and articles, read peer-reviewed scientific journals.
Ah, you're one of those people. OK.0 -
The difference there is that you are providing potentially harmful advice with can affect someone's long term health. It is also factually incorrect advice, not grounded in any science or logic.
I'll admit that I'm no expert, but I've done enough reading to have, what I feel is, a good handle on the basics.
Do you really think that what he's saying is actually *harmful*? You could certainly argue that some things are more or less ideal, but to go so far as to say it's harmful...?
Yes. No one should be getting 35 grams of dietary fat (or less as he put it) per day. That is way less than even a 130 lb. person would receive via a feeding tube on a hospital bed in a coma.
Adequate dietary fat is crucial when it comes to your health.
Why not? Again, are we talking about ideals, or minimums? I've been reading some of Mike Israetel's stuff lately, and I forget the exact number, but I want to say that he suggested the minimum recommended was something like 20g of fat daily (ideal was obviously much higher). That's just going off of memory, but his number was MUCH lower than what it typically thrown around MFP (~ .35g per lb).
Instead of reading blogs and articles, read peer-reviewed scientific journals.
Ah, you're one of those people. OK.
People who base their knowledge base on science and facts instead of myth and he said, she said mumbo-jumbo? Yeah... that's me.
It's also clear why you're defending Jim now since your diary is open... You are also undereating dietary fat for your size at 50 grams/day. Keep on blindly justifying that you're doing the right thing by your health, I guess!0 -
How dare youThe difference there is that you are providing potentially harmful advice with can affect someone's long term health. It is also factually incorrect advice, not grounded in any science or logic.
I'll admit that I'm no expert, but I've done enough reading to have, what I feel is, a good handle on the basics.
Do you really think that what he's saying is actually *harmful*? You could certainly argue that some things are more or less ideal, but to go so far as to say it's harmful...?
Yes. No one should be getting 35 grams of dietary fat (or less as he put it) per day. That is way less than even a 130 lb. person would receive via a feeding tube on a hospital bed in a coma.
Adequate dietary fat is crucial when it comes to your health.
Why not? Again, are we talking about ideals, or minimums? I've been reading some of Mike Israetel's stuff lately, and I forget the exact number, but I want to say that he suggested the minimum recommended was something like 20g of fat daily (ideal was obviously much higher). That's just going off of memory, but his number was MUCH lower than what it typically thrown around MFP (~ .35g per lb).
Instead of reading blogs and articles, read peer-reviewed scientific journals.
Ah, you're one of those people. OK.
People who base their knowledge base on science and facts instead of myth and he said, she said mumbo-jumbo? Yeah... that's me.
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Sarasmaintaining wrote: »The difference there is that you are providing potentially harmful advice with can affect someone's long term health. It is also factually incorrect advice, not grounded in any science or logic.
I'll admit that I'm no expert, but I've done enough reading to have, what I feel is, a good handle on the basics.
Do you really think that what he's saying is actually *harmful*? You could certainly argue that some things are more or less ideal, but to go so far as to say it's harmful...?
I'm not who you're quoting but here's my little anecdotal story-a few years ago I did a vegetarian experiment and along with that I went pretty low fat (was focusing on a whole foods diet with lots of veggies, whole grains etc). A bit into it I lost my period and my hair started falling out. Went to my doctor and after going over what was happening, she nailed me on eating too little fat. Now obviously this isn't going to be the case for Jim, as far as what I experienced But, eating too low fat can definitely start to mess with your body.
I still have my period.
Oh wait, did you say hair falling out?
Lol Yeah, what I experienced isn't going to specifically be the case for you 
But, just be cautious with eating too low fat, that's what's I've (clumsily) been trying to get across 0 -
60/40/20 (carbs/protein/fat) and 1693 calories per day! I feel like that's so many carbs so I might change it around? Not sure.0
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Only in the sense of getting adequate nutrition. With limited calories it's important to get the most nutrition per calorie. Once your needs are met it matters not where your carbs come from...Carbs- 140
Fat-51
Protein-110
Calories- 1510
I **try** to make most of my carbs unprocessed stuff- potatoes, oats, fruit, veggies. This might be poking a bear, but do you think it makes a difference where your carbs come from?
I personally like my carbs to come from ice cream
Once I’ve hit my other macros, I don’t much care.
Edited to actually respond to post…
My goal has been to hit 100-120g protein, 50fat, 25 fibre, in 1450 calories, though I’ve recently increased my calories to 1600. Once those are met, it’s a free for all. Carbs are usually 70-100g. I weigh in at 125lbs give or take.0 -
Workout Days: 3000 - 3500 calories, 35 - 40% Carbs, 35 - 40% Prot, 20 - 30% Fat.
Non-workout Days: 2300 - 2600 calories, with the same ratios.
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Sarasmaintaining wrote: »Sarasmaintaining wrote: »The difference there is that you are providing potentially harmful advice with can affect someone's long term health. It is also factually incorrect advice, not grounded in any science or logic.
I'll admit that I'm no expert, but I've done enough reading to have, what I feel is, a good handle on the basics.
Do you really think that what he's saying is actually *harmful*? You could certainly argue that some things are more or less ideal, but to go so far as to say it's harmful...?
I'm not who you're quoting but here's my little anecdotal story-a few years ago I did a vegetarian experiment and along with that I went pretty low fat (was focusing on a whole foods diet with lots of veggies, whole grains etc). A bit into it I lost my period and my hair started falling out. Went to my doctor and after going over what was happening, she nailed me on eating too little fat. Now obviously this isn't going to be the case for Jim, as far as what I experienced But, eating too low fat can definitely start to mess with your body.
I still have my period.
Oh wait, did you say hair falling out?
Lol Yeah, what I experienced isn't going to specifically be the case for you But, just be cautious with eating too low fat, that's what's I've (clumsily) been trying to get across
I know, and you're making a good point. But from what I can tell based on our posts (ignoring my first post where I said I ate 35 grams of fat per day), I'm eating about the same amount of fat that you are at around 0.45g/lb of bodyweight.
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This discussion has been closed.
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