Another question from a Newbie

Evilmuffin666

Hi. Been here a week now...... LOVE THE WEBSITE AND THE PEOPLE.... great Motivation and encouragement.

But I Need some help in understanding things.

I understand the calories in/calories out Thing. Also some ppl were nice enough to explain the sugar total to me (I was blowing my sugar total by lunch).

What I dont understand is what totals should I be focusing on? Obviously calories in and out... but the Carbs, Fat, Protein, Sodium, etc....... Am I supposed to hit the total in each category? I am finding it hard to eat 1200 per day... especially when I also gain extra calories for exercise. I have yet to make it to 1200 calories. So far the lowest I have been short is just over 600 Calories. I never get Close on Carbs, or Sodium...... Can someone explain if I am to hit all the numbers as Close as possible?

Another Thing is other members have been mentioning Macros.... I am at a lost at what this is about.

Also.... the percentages of Carb vs Protein, etc..... how does one figure that out.

Guess this was more than one question. Any help to understand would be greatly appreciated! In the meantime, have a great day and Keep up the great work everyone!

GauchoMark

Your "macros" are the macro-nutrient groups - carbs, fats, and proteins. First of all, MFP's default settings are based on the FDA recommended daily intakes. These are set up to prevent malnutrition and starvation more than to get you to an "optimal" physical state. Most athletes, bodybuilders,etc. don't pay much attention to RDI's because of this.

As far as how much of each you should eat - that is up to you and your goals. The only thing I will say about it is that your body CANNOT make essential nutrients - you have to eat those. Essential nutrients come from protein and fat, not carbs. Your body can convert protein and fat for use as an energy source if it needs too. It is true that carbs are the preferred energy source, but that is simply because you body is most efficient in converting them for use. So, to sum it up, while carbs are delicious and awesome, you don't NEED carbs like you need protein and fat, so focus more on hitting those minimum goals.

Take a look at this article to give you some ideas on setting up your macros:
http://forum.bodybuilding.com/showthread.php?t=121703981

Personally, all I worry about is:
1) hitting my calorie goal
2) hitting my minimum protein goal
3) hitting my minimum fat goal

in that order of importance. Sometimes I eat 50% carbs, sometimes I eat 20%, but I make sure I always get in a certain amount of protein and fat and don't go over (or under) my calorie limit

tricksee

The above is solid.

deedzzz

Hi Evil muffin, welcome to MFP!

First of all, as important as it is to hit your macros (macros are carbs, proteins and fats), i think first of all you should concentrate on achieving your calorie goals.

It is not wise or healthy to eat anything less than 1200. 1200 is also a bit low, i am not sure how tall you are or what you weigh.
Anyway start by planning your meals for the day. Add a piece of bread, a spoon of butter, take some peanut butter, eat full fat cheese, a cereal bar, drink a glass of milk.

You need to eat your 1200 calories a day, and if u exercise eat back the calories.
Once you get the hang of hitting your goals, then you can start tweaking your meals to make sure you are staying in goal for your carbs, fat and proteins %.

good luck

Regan45

I was going to post a very similar question.
I come close to meeting my 1200 but go over in my protein and fats. How much of an issue is that? Based on GauchoMark's post, I am thinking (hoping) not that bad?

GauchoMark

I was going to post a very similar question.
I come close to meeting my 1200 but go over in my protein and fats. How much of an issue is that? Based on GauchoMark's post, I am thinking (hoping) not that bad?

going OVER on protein and fat isn't bad as long as you don't go over your calorie goal. For most people, it is actually good.

AmyRhubarb

I am finding it hard to eat 1200 per day...

This one always blows my mind - how did you come to need to lose weight if you have a hard time getting to 1200 cals a day, with or without exercise cals figured in? :huh: LOL

Good advice up there about macros and goals. But you should definitely be eating more cals, and should be netting 1200 at least - that's the bare minimum for women. Add more calorie dense foods to your day - nuts, nut butters, avocados, olive and coconut oils for cooking and dressings - these add up fast in small portions, and get you to your calorie goal without having to add junk food or stuffing your face with other foods.

Evilmuffin666

I am finding it hard to eat 1200 per day...

This one always blows my mind - how did you come to need to lose weight if you have a hard time getting to 1200 cals a day, with or without exercise cals figured in? :huh: LOL

Good advice up there about macros and goals. But you should definitely be eating more cals, and should be netting 1200 at least - that's the bare minimum for women. Add more calorie dense foods to your day - nuts, nut butters, avocados, olive and coconut oils for cooking and dressings - these add up fast in small portions, and get you to your calorie goal without having to add junk food or stuffing your face with other foods.

I am a perfect example of how not eating properly is the biggest key. I had the most horrendous eating Habits. (I say had because it will now be a past Habit.

Prior to starting this new Change in Lifestyle, my eating was all over the map. I would go two, sometimes three days without eating. Living on coffee only. On the days I did eat, it was ONE meal only.... usually at the end of the day. I never drink Pop/Soda or alcohol, and I didnt eat Desserts. Now throw on the fact I stopped doing any exercise, I slowly ballooned up to 83KG over the past 9 years. Hell, in 2002, I completed the Military Ironman competition (32 KM Rucksack March, 4 KM canoe portage, 7 KM canoe down the river, and 8 KM March to the finish line, all with a 50 lb load in your Rucksack). I was in awesome shape. Weighed 125 PDS. Then 2003, a six month deployment in Afghanistan, where some **** happened and things started going downhill. In 2011, deployed again for another six months to Afghanistan, and got injured again and am still dealing with that injury which makes it hard to walk, let alone run. I am slowly getting back but it takes a Long time. In November 2012, I was medically released from the Army and in Dec 2012, I was at my heaviest (182 PDS) and decided it was time to make some changes. I was able to lose 19 PDS and then found this Website about a week ago. I know that I Need to Change my whole Lifestyle in eating. And one of the first things is to learn the Basics other than just calories in/out.

This Website is great. I am learning alot and seeing how messed up I really was. My biggest hurdle is getting myself to EAT, and to EAT properly. Eat more than once a day, and not at the end of the day. Since joining, I have lost 2 PD, and am now at 162 PDS. I have a Long way to go, but it is coming slowly and I cant thank the ppl enough on this Website for all their help, knowledge and experience!

missveeoh

I've been here for over a year and I'm still considered a "noob"
Especially since I'm barely learning all of this now
I used to worry about eating 1200 cals but now that I signed up for a gym, it's completely different and apparently I have to eat my exercise calories back...ugh I feel so embarrassed because I haven't been doing that...this is dangerous for me.

GauchoMark

I am a perfect example of how not eating properly is the biggest key. I had the most horrendous eating Habits. (I say had because it will now be a past Habit.

Prior to starting this new Change in Lifestyle, my eating was all over the map. I would go two, sometimes three days without eating. Living on coffee only. On the days I did eat, it was ONE meal only.... usually at the end of the day. I never drink Pop/Soda or alcohol, and I didnt eat Desserts. Now throw on the fact I stopped doing any exercise, I slowly ballooned up to 83KG over the past 9 years. Hell, in 2002, I completed the Military Ironman competition (32 KM Rucksack March, 4 KM canoe portage, 7 KM canoe down the river, and 8 KM March to the finish line, all with a 50 lb load in your Rucksack). I was in awesome shape. Weighed 125 PDS. Then 2003, a six month deployment in Afghanistan, where some **** happened and things started going downhill. In 2011, deployed again for another six months to Afghanistan, and got injured again and am still dealing with that injury which makes it hard to walk, let alone run. I am slowly getting back but it takes a Long time. In November 2012, I was medically released from the Army and in Dec 2012, I was at my heaviest (182 PDS) and decided it was time to make some changes. I was able to lose 19 PDS and then found this Website about a week ago. I know that I Need to Change my whole Lifestyle in eating. And one of the first things is to learn the Basics other than just calories in/out.

This Website is great. I am learning alot and seeing how messed up I really was. My biggest hurdle is getting myself to EAT, and to EAT properly. Eat more than once a day, and not at the end of the day. Since joining, I have lost 2 PD, and am now at 162 PDS. I have a Long way to go, but it is coming slowly and I cant thank the ppl enough on this Website for all their help, knowledge and experience!

Thanks for your service and sacrifices. If there is anything I can help with, just let me know - friend me if you like.

As far as hitting your goals, are you having a tough time NETTING 1200? Sounds like you are/were pretty active. Throw in some HEALTHY calorie dense foods like 90% ground beef, salmon, pork, avocados, almonds, full fat greek yogurt or full fat cottage cheese, use some (a little!) olive oil or coconut oil to cook, etc.

Regan45

I also thank you for your service and wish you good luck!