Anyone able to "build" and not gain fat-stores, but..

NWCountryGal

..eat things like breads, pastas, rice? I'm thinking I will be ok if I am burning. But I lost 24 lbs, gained back 4 from being sedentary for 2 weeks. I don't want to work my buns off at the gym, and not lose because I'm eating those for-mentioned foods in my daily intake? Any help appreciated. I did get some help from I think it was Kiki (I could be wrong) that said just focus on getting enough protein and not worry much about the carbs/fat?

Thanks gals, denise

heybales

If indeed your exercise is burning glucose from the muscles - then the next meal with those items will go to refilling those stores.

But indeed keep portions correct to allow enough protein and fat.
Sometimes even eating the carbs last in the meal/snack after protein/fat helps with blood sugar levels.

So on any gain, and loss - always do the math to see if it is even possibly fat.

4 lbs gain x 3500 cal / 14 days = 1000 cal surplus if you think that was fat gained.

So whatever your sedentary TDEE was during that 2 weeks - do you think you accomplished eating 1000 calories over that amount each and every day?

Likely not possible to be fat gain - perhaps some if you did overeat much. But not all.

So you gained water weight, probably from not being in a diet.

katnoir1

Your body needs carbs! Especially if you're active. Just make sure you're sticking to good quality carbs and not refined, overly processed stuff. I eat a lot of rice, but bread and pasta only very occassionally. I also eat potatoes - shock, horror!
Keep the protein up and don't overdo it on the carbs and you should be OK

Jennifer_Lynn_1982

I look to get a minimum of 1g of protein per LBM to a goal of 1g of protein per body weight (in lbs) - for me that's approx. 120-160g of protein per day.
130g of protein x 4 cal/g = 520 calories

For fat, because I eat mostly plant-based I aim to get about 55g of fat per day - usually olive oil/peanut butter/etc.
55g of fat x 9 cal/g = 495 calories

The rest of my calories goes to carbs, for me I'm eating around 1600 cal/day so: 1600 - 520 - 495 = 585 calories / 4 g/cal = 146g of carbs

As for the timing for when to eat carbs, I typically eat that after my fat/protein in my meals as @heybales mentioned above.

As for the types of carbs - I don't discriminate! I eat bread, sweet potatoes, veggies, fruit, rice, quinoa, etc.

NWCountryGal

Jennifer_Lynn_1982 wrote: »

I look to get a minimum of 1g of protein per LBM to a goal of 1g of protein per body weight (in lbs) - for me that's approx. 120-160g of protein per day.
130g of protein x 4 cal/g = 520 calories

For fat, because I eat mostly plant-based I aim to get about 55g of fat per day - usually olive oil/peanut butter/etc.
55g of fat x 9 cal/g = 495 calories

The rest of my calories goes to carbs, for me I'm eating around 1600 cal/day so: 1600 - 520 - 495 = 585 calories / 4 g/cal = 146g of carbs

As for the timing for when to eat carbs, I typically eat that after my fat/protein in my meals as @heybales mentioned above.

As for the types of carbs - I don't discriminate! I eat bread, sweet potatoes, veggies, fruit, rice, quinoa, etc.

Hi Jenn,

I started my gym yesterday, and now I want to make sure I get at least in the "ballpark" of the right macros for me. Would you help me figure it out? I'll copy this note to a pm and send it to you there as well, Denise;)

Sorry to go off subject to the OP, I am concerned too about all the changes, and don't want to mess up and be storing fat. I mean I know we need fat for our bodies, a certain "healthy" percentage of our bodies need to have fat stored, right gals?? I mean if I said it right, you'll know what I mean.

Jennifer_Lynn_1982

Copied and pasted from my PM to Denise:

Hi Denise!
Great to hear from you
For macros, I'd recommend starting with your protein, then add in your fats and the remaining is your carbs.

I'm not sure how much you weigh, but most recommend you get 1g of protein per lean body mass (LBM) to 1g of protein per body weight in lbs. You can also use what your goal weight is (in lbs) and use that as your goal protein in grams. For fat, most recommend 55-65g per day for females. As you transition towards more plant-based food, it's harder to get as much fat in your diet so I add fats in with olive oil while cooking, natural peanut butter and avocado.

Say that you weigh 150 lbs for math's sake - below is what I'd do.

Protein = Goal of 115-150 g per day = 115 g x 4 cal/g = 460 calories
Fat = Goal of 55-65g per day = 65g x 9 cal/g = 585 calories
Remaining = 2084 - 460 (protein) - 585 (fat) = 1039 calories / 4 g/cal = 259 g of carbs

For your percentages - set these up under your macro goals in MFP:
Protein = 460 / 2084 = 22% so round up to 25% since I used 115g (which is your LBM, you can always have a bit more)
Fat = 585 / 2084 = 28% so round up or down, let's say up to 30%
Carbs = 100 - 25 - 30 = 45%

I hope that helps!! Just change your settings in MFP to reflect the above macro goals and adjust as you feel - up or down 5% in each category is fine.

Any questions, please let me know