Changing macros
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andysport1
Posts: 592 Member
So I've been reading and listening with interest, I don't take any notice of fat, I ensure my protein is over 100 and my carbs are below 100 +20 per hour of exercise, I lose weight at this and feel alright. So after listening, I thought I'd give changing my macros a go, as an example Monday was carbs 88, Fat 38, Protein 123, Sodium 854. I've set my macros at <80, 120, 120, 2300 thats, 20/55/25% what do you think ? this is purely a transition or trial run, these figures are based on no exercise.
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I can't quite grasp the high fat idea, surely if we eat moderate fat we will use more of our long term stored fat ? what is the benefit of fat loading each day ? why is high protein not so good ? I will need to keep my protein higher than average due to exercise.0
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My change of direction is because, I've been listening and taking note, because I hadn't quite admitted to myself how much weight I really need to lose, I'm kind of if in May I weigh less than in April that's good enough = well actually its not really.0
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Andy, maybe you should take a look at the Launchpad list of books on keto/lchf diets to read up on the process. In a nutshell, though, high intake of good fats is satiating and they feed your brain function, among other things. If you eat more protein than your body uses, the rest gets converted to glucose in the blood and that spurs more insulin, which is just like eating carbs so it defeats the purpose.
Cutting the carbs low spurs ketone production, and ketones are how the body burns the stored fat. I forget all the details, so find a good book and read up! Or read up on this website (or many others like it): https://intensivedietarymanagement.com/insulin-works-hormonal-obesity-vii/
My macros are set at 65%fat, 10% carbs, and 25% protein. I am in maintenance now. I often go over on my carb intake, but have not gained.3 -
^this. There are many reported health benefits for increasing healthy fat consumption and decreasing carbs.
My macros are 75f/20p/5c. I have autoimmune issues so anything above 5% carbs triggers a response for me. I went over yesterday and can already tell this morning.
One thing that has helped me is to understand that I don't have to meet the 75%f macro. As long as I meet my protein macro (& don't go over), stay under my carb macro, and add healthy fats throughout the day to be satiated, I lose. I let my body burn/consume my body fat to reach that fat macro.
My body can do this because it doesn't have carbs and surplus protein to burn/convert so it will use the fat instead. With your level of carbs, I'm not sure how long it would take for you, if at all. Everyone is different.
Researching is awesome! Keep at it.
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Andy, maybe you should take a look at the Launchpad list of books on keto/lchf diets to read up on the process. In a nutshell, though, high intake of good fats is satiating and they feed your brain function, among other things. If you eat more protein than your body uses, the rest gets converted to glucose in the blood and that spurs more insulin, which is just like eating carbs so it defeats the purpose.
Cutting the carbs low spurs ketone production, and ketones are how the body burns the stored fat. I forget all the details, so find a good book and read up! Or read up on this website (or many others like it): https://intensivedietarymanagement.com/insulin-works-hormonal-obesity-vii/
My macros are set at 65%fat, 10% carbs, and 25% protein. I am in maintenance now. I often go over on my carb intake, but have not gained.
I always thought our body just disposed of excess protein, I will read up some more, if that is the case if I drop my base protein to 70 from 100 that should help that, I've read lots in Launchpad. I'll take my new Macros for a test ride see how I get on, will take on board the even lower carbs suggestion.
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^this. There are many reported health benefits for increasing healthy fat consumption and decreasing carbs.
My macros are 75f/20p/5c. I have autoimmune issues so anything above 5% carbs triggers a response for me. I went over yesterday and can already tell this morning.
One thing that has helped me is to understand that I don't have to meet the 75%f macro. As long as I meet my protein macro (& don't go over), stay under my carb macro, and add healthy fats throughout the day to be satiated, I lose. I let my body burn/consume my body fat to reach that fat macro.
My body can do this because it doesn't have carbs and surplus protein to burn/convert so it will use the fat instead. With your level of carbs, I'm not sure how long it would take for you, if at all. Everyone is different.
Researching is awesome! Keep at it.
Wow 75% fat that blows my mind and 5% carb I can't imagine surviving.
Your right we are all different, my weight gainer is alcohol.
I really do believe I have to be at the upper limit for protein for muscle repair (I train a lot), if I am over consuming protein tweaking my intake will help, so how do I know if I am consuming too much protein. Trial & error won't work, I can't risk injury I have a huge race in 9 weeks, ideally I'd like to drop 17lbs but certainly 10lbs.
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andysport1 wrote: »I can't quite grasp the high fat idea, surely if we eat moderate fat we will use more of our long term stored fat ? what is the benefit of fat loading each day ? why is high protein not so good ? I will need to keep my protein higher than average due to exercise.
It doesn't have to be high fat. As you say, the idea is to feast on the fat of your body.
As you lose body fat, and you continue to restrict carbs, you may need to increase dietary fat. It's just for satiety. The idea is to find your dietary groove without suffering through hunger. Fighting hunger is a losing battle.
The level of carb restriction matters most. Find the level that gets you into that no-hunger zone. You'll know it when you get there -- most people find the feeling amazing. Increased energy. No more cravings for junk food. Effortlessly skipping meals due to total lack of interest. A change in mindset to "food is just fuel."3 -
andysport1 wrote: »^this. There are many reported health benefits for increasing healthy fat consumption and decreasing carbs.
My macros are 75f/20p/5c. I have autoimmune issues so anything above 5% carbs triggers a response for me. I went over yesterday and can already tell this morning.
One thing that has helped me is to understand that I don't have to meet the 75%f macro. As long as I meet my protein macro (& don't go over), stay under my carb macro, and add healthy fats throughout the day to be satiated, I lose. I let my body burn/consume my body fat to reach that fat macro.
My body can do this because it doesn't have carbs and surplus protein to burn/convert so it will use the fat instead. With your level of carbs, I'm not sure how long it would take for you, if at all. Everyone is different.
Researching is awesome! Keep at it.
Wow 75% fat that blows my mind and 5% carb I can't imagine surviving.
Your right we are all different, my weight gainer is alcohol.
I really do believe I have to be at the upper limit for protein for muscle repair (I train a lot), if I am over consuming protein tweaking my intake will help, so how do I know if I am consuming too much protein. Trial & error won't work, I can't risk injury I have a huge race in 9 weeks, ideally I'd like to drop 17lbs but certainly 10lbs.
a) What is your training regimen ?
b) What kind of race ?
c) You have a very aggressive weight loss goal combined with training for performance. It's possible, but your goals are somewhat contradictory.
If your most important goal is the race, I'd focus on getting keto adapted and performance if I were you. If weightloss asap is your most important goal, then do it first and let your race be a trial or lower your expectations. Just my opinion.1 -
Foamroller wrote: »
a) What is your training regimen ?
b) What kind of race ?
c) You have a very aggressive weight loss goal combined with training for performance. It's possible, but your goals are somewhat contradictory.
If your most important goal is the race, I'd focus on getting keto adapted and performance if I were you. If weightloss asap is your most important goal, then do it first and let your race be a trial or lower your expectations. Just my opinion.[/quote]
a) Sun 6hr Bike, brick session with a 1hr coached swim session on the night.
Mon 22m or 28m flat TT bike 1hr easy swim
Tues Paced run session
Wed Long steady bike, pm circuits
Thursday Bike intervals/brick session pm Run sets
Fri Rest
Sat Run race or threshold, 1hr swim
b) 1/2 IRONMAN Triathlon
c) I missed my 2nd weight loss window due to illness so I'm roughly 8lbs behind schedule.
The race is the most important, however my running is shocking as I'm carrying so much weight, I am confident I could run a 1.45 half marathon if I weighed 13/7 at 14/10 I'll be more likely 2.30hrs
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Your body needs healthy fats to lose fat. I eat about 120-140 grams of protein, my carbs are under 100 and my fat is around 80. The only fats I try to eat are the occasional cheese, yogurt dressings, avocado, oils (olive/coconut), peanut butter and meat. I have a triathlon and a 12 mile race this month and I use those fats as energy for my races.1
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andysport1 wrote: »Foamroller wrote: »
a) What is your training regimen ?
b) What kind of race ?
c) You have a very aggressive weight loss goal combined with training for performance. It's possible, but your goals are somewhat contradictory.
If your most important goal is the race, I'd focus on getting keto adapted and performance if I were you. If weightloss asap is your most important goal, then do it first and let your race be a trial or lower your expectations. Just my opinion.
a) Sun 6hr Bike, brick session with a 1hr coached swim session on the night.
Mon 22m or 28m flat TT bike 1hr easy swim
Tues Paced run session
Wed Long steady bike, pm circuits
Thursday Bike intervals/brick session pm Run sets
Fri Rest
Sat Run race or threshold, 1hr swim
b) 1/2 IRONMAN Triathlon
c) I missed my 2nd weight loss window due to illness so I'm roughly 8lbs behind schedule.
The race is the most important, however my running is shocking as I'm carrying so much weight, I am confident I could run a 1.45 half marathon if I weighed 13/7 at 14/10 I'll be more likely 2.30hrs
This close to the race, I'd focus solely on performance. Any significant losses with loss as the priority is likely to impact your performance. But with focus on performance, you'll likely continue slow losses.
Losses "on a schedule" is a notion you need to get rid of. They will happen when your body is ready for them to happen. With that intense of a training regime, you're likely retaining a ton of water all the time for muscle repair... You're likely losing true fat weight while continuing to build/strengthen muscle. I would likely NOT lower your protein, either. How many grams per kg of body weight are you eating???1 -
I'd look up Mark Allen and Ben Greenfield for more triathlon advice. They are both on lowcarb. You need some good fats to help recovery too. Gauge your losses and recovery up against each other, and adjust fat intake accordingly.
You'll feel awful pretty fast with that amount of training volume if you don't eat enough for recovery.
You can also try post in r/ketogains. Or search there. Endurance people pop up now and then.
If you're able to have at least 1 session/wk in fasted state, it will boost your keto adaptation. But that's just my personal observation.
I cheer on you!
Edit: You HAVE TO increase your electrolytes massively. If not you're gonna feel like s.h.i.t.e. Make sure you replenish micronutrients as well. Cause you're gonna spend it all and then some. Trust me, you don't want deficiencies so close to race.2 -
KnitOrMiss wrote: »andysport1 wrote: »
I would likely NOT lower your protein, either. How many grams per kg of body weight are you eating???Foamroller wrote: »
My base protein is 1g/kg + 20g per hour of training (21x20g) another 420g spread over the week (protein shakes mainly)0 -
andysport1 wrote: »KnitOrMiss wrote: »andysport1 wrote: »
I would likely NOT lower your protein, either. How many grams per kg of body weight are you eating???Foamroller wrote: »
My base protein is 1g/kg + 20g per hour of training (21x20g) another 420g spread over the week (protein shakes mainly)
So, by rough calculation, 14/10 is 14 stone, 10 pounds, which is 93.4 kg (206 pounds) - so that is roughly 90 grams per day, plus the 420 grams for working out - so splitting between 7 days, just for easier calculations as an example, obviously you would want more protein on your more intense days...would be 60 extra per day, roughly
That gives me 150 grams of protein most days... You said your macro is set at 120 grams, I would NOT drop that...
According to the macros and calcs you listed originally, something is off. 80 grams of carbs, 120 grams of protein, and 120 grams of fat shows to be 1880 calories, not 2300 calories.. (c/p = 4 cals per gram; f = 9 cals per gram)...
Your Monday was only 1186 calories??? With how many burned?
I show that 2300 at c/f/p -- 20/55/25% is 115 grams of carbs, 141 grams of fats, 144 grams of protein roughly...
I'm obviously missing something.
It looks like you are over-training and under-eating. That is going to cause a huge drop in performance.2 -
andysport1 wrote: »KnitOrMiss wrote: »andysport1 wrote: »
I would likely NOT lower your protein, either. How many grams per kg of body weight are you eating???Foamroller wrote: »
My base protein is 1g/kg + 20g per hour of training (21x20g) another 420g spread over the week (protein shakes mainly)
@andysport1 there is not one Way Of Eating that works for everyone.
I went LCHF for pain manage and it worked so nearly two years later I am still LCHF. In my case a macro of 5% carbs, 15% protein (80 grams +/-) and 80% fats works for me today. To maintain at 200 I eat 2500+ calories daily. My overt exercise is walking 1/4 mile daily. I am 65 and recovering from a physical low point.
If your current macro is doing all you what health wise you may just want to stick with it. If not there are some great Keto minds helping you as I type.
Best of success what ever paths you take.1 -
@KnitOrMiss Hi, sorry the 2300 is sodium not calories, I don't look at calories.
Monday calories burnt 1764 that's off my garmin HRM, mfp probably has it at 6000 Lol
Every day except my rest day I never hit my calories hence why I don't watch them, Sunday 3878 left over, Monday 2448 leftover, Tuesday 2031leftover Tuesday I swapped to duck eggs fried in butter + soft cheese as apposed to hens eggs poached.0
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