How on earth do you make your macros work??
anewlifeat40
Posts: 179 Member
Okay... I cut out nuts a few days ago because I'm pretty sure I'm allergic to them, or at the very least have a food intolerance... I also decided to drop my carbs to 20 grams from 30 grams starting today, but now that I don't have nuts to bulk up my fat and calories, I'm kinda floundering here! I guess this is why people drink BPC???
Here's what I've eaten so far today (note: I'm also doing 16/8 IF, so no breakfast)
Lunch: lettuce wraps with veggies, cream cheese & smoked salmon
Snack 1: pepperoni roll ups with bacon, cheese, and pickles
Snack 2: more bacon and moon cheese
Dinner: Pancit (filipino cabbage and ground beef dish)
Total Stats: 1009 calories, 68 g fat, 19 g carbs, 72 g protein
Goal Macros: 1526 calories, 117 g fat, 20 g net carbs, 80 g protein
I tried a BPC for the first time this week and I was pretty underwhelmed to be honest. Maybe it's just too hot out right now for me to really enjoy hot coffee... I may like it better in the winter... Does anyone have a good high fat zero carb smoothie recipe?
I'm thinking I may need to get into the fat bomb game... I always wondered why people bothered with those, now I get it... What's your favourite recipe? There's a billion recipes online but I want something that's tried and true... ingredients
are too expensive to waste!!
Here's what I've eaten so far today (note: I'm also doing 16/8 IF, so no breakfast)
Lunch: lettuce wraps with veggies, cream cheese & smoked salmon
Snack 1: pepperoni roll ups with bacon, cheese, and pickles
Snack 2: more bacon and moon cheese
Dinner: Pancit (filipino cabbage and ground beef dish)
Total Stats: 1009 calories, 68 g fat, 19 g carbs, 72 g protein
Goal Macros: 1526 calories, 117 g fat, 20 g net carbs, 80 g protein
I tried a BPC for the first time this week and I was pretty underwhelmed to be honest. Maybe it's just too hot out right now for me to really enjoy hot coffee... I may like it better in the winter... Does anyone have a good high fat zero carb smoothie recipe?
I'm thinking I may need to get into the fat bomb game... I always wondered why people bothered with those, now I get it... What's your favourite recipe? There's a billion recipes online but I want something that's tried and true... ingredients
are too expensive to waste!!
2
Replies
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You don't have to eat all that fat.
Are you still hungry? If not, let your body use its stored fat.. Carry on fat bombs I suppose. Lol1 -
Only if you're hungry. Aim for protein at or above goal, keep carbs below goal, and eat fat to satiety.6
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Now that I am running a bit of a surplus (a huge increase over what my deficit was) I find it extremely helpful to add more butter, mayo, and aioli to my various foods. Avocados have been pretty beneficial as well, given their pretty solid net carb to fat ratio (they also have the benefit of providing a bit of magnesium, though I get most of that from spinach).
My diary is also public, assuming you want to see what I am talking about. Today's carb count looks pretty high, until you glance to the right and see the fiber count. I'm at 25g net for the day, even with the Menudo that I needed for the quick salt earlier screwing me up a bit.5 -
Gallowmere1984 wrote: »Now that I am running a bit of a surplus (a huge increase over what my deficit was) I find it extremely helpful to add more butter, mayo, and aioli to my various foods. Avocados have been pretty beneficial as well, given their pretty solid net carb to fat ratio.
I ran out of avocados!! I usually would add one to my lettuce wraps too... I have terrible luck with picking them... they are either hard as a rock or completely rotten. When I open one that is perfectly ripe the heavens open and the angels sing.5 -
If you buy avocados that are hard, just let them ripen up a bit on the counter. Check them once a day and when they start to get soft, pop them in the fridge. They will last several days.
If you are looking to eat an avocado the same day you buy it, select a softish one.
Hope this helps. Avocados are awesome!!6 -
um....ever tried pork rinds and mayonnaise?3
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Ripen an avocado fast by putting it in a brown paper bag!4
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samanthaluangphixay wrote: »Ripen an avocado fast by putting it in a brown paper bag!
I saw that tip somewhere and it didn't work for me!0 -
SuperCarLori wrote: »um....ever tried pork rinds and mayonnaise?
The two foods I loath the most... *shudders LOL!!3 -
Are you hungry? If not no need to eat anything. If you are, heavy cream in coffee or whipped with a little stevia, coconut oil, Google fat bombs. In the beginning people use those more than later on cuz once you get the hang of eating fat it comes pretty naturally. Fat isn't a goal to hit, so unless you feel actual hunger don't worry about it.3
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Heavy cream in my coffee (iced). Sesame oil has been my favorite this week, adds a nice nutty flavor to just about any type of meat. Butter and heavy cream as a sauce for seafood- it's a blank canvas, you can add whatever spice palate you want to change up flavors.2
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I added butter, a T of sour cream and a piece of bacon to my dinner... Just thinking my cals were too low but you're all correct... If I'm not hungry I shouldn't worry about it...3
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auntstephie321 wrote: »Fat isn't a goal to hit, so unless you feel actual hunger don't worry about it.
Thanks! I was thinking of it as goal to get my calories up a little more...
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anewlifeat40 wrote: »auntstephie321 wrote: »Fat isn't a goal to hit, so unless you feel actual hunger don't worry about it.
Thanks! I was thinking of it as goal to get my calories up a little more...
You'll have days your really hungry that will balance out the lower calorie days4 -
auntstephie321 wrote: »anewlifeat40 wrote: »auntstephie321 wrote: »Fat isn't a goal to hit, so unless you feel actual hunger don't worry about it.
Thanks! I was thinking of it as goal to get my calories up a little more...
You'll have days your really hungry that will balance out the lower calorie days
I'm sure I will... came in at 1185 calories today and feeling completely full and satisfied...3 -
I agree with everyone who says don't worry about the fat unless you are hungry. I add butter when I want more food, especially at dinner.2
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You've got this! The recommendations above are spot on!
On hungrier days add more fat, otherwise let your body feed you!1 -
I ran across this picture on Pinterest a couple of years ago - it has helped me hone my avocado picking skills
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^^^ can't wait to try this. Thanks!0
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auntstephie321 wrote: »anewlifeat40 wrote: »auntstephie321 wrote: »Fat isn't a goal to hit, so unless you feel actual hunger don't worry about it.
Thanks! I was thinking of it as goal to get my calories up a little more...
You'll have days your really hungry that will balance out the lower calorie days
Amen, sister.0 -
I don't know, I prelog what I'll eat. I have a few different options I like. I usually log breakfast and lunch and then I'll have a look at what I have left macro-wise for dinner, and base my food choice around that. Prelogging helps me a lot. 3
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That sucks, I rely on nuts...love them actually. I don't suppose you'd try meatballs but i find angus meatballs very convenient and you can nuke them with a big of caloriewise bbq sauce and it literally makes the whole office jealous of my lunch They're nice and high in fat. 2
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Shadowmf023 wrote: »I don't know, I prelog what I'll eat. I have a few different options I like. I usually log breakfast and lunch and then I'll have a look at what I have left macro-wise for dinner, and base my food choice around that. Prelogging helps me a lot.
I do this, too, Shadow. It makes a big difference getting up and knowing what I am going to eat, saving me time.
Anewlife: Here is my morning coffee recipe. Depending on my day, I might double it so this is the regular version:
Coffee
1 TBL coconut oil
1 TBL cream
flavors of your choice (vanilla extract or cocoa are my choices)
Sweetener of choice to taste
I just plunk all this into a blender, let it rip for about 20 seconds and it's a frothy bit of Heaven that is better than sugar laden Starbucks every was.
To up your fat, you can double the recipe.3 -
Is it hwc you use, and what kind of cocoa and sweetener do you use?0
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Shadowmf023 wrote: »I don't know, I prelog what I'll eat. I have a few different options I like. I usually log breakfast and lunch and then I'll have a look at what I have left macro-wise for dinner, and base my food choice around that. Prelogging helps me a lot.
I try to do this too but I sometimes find myself changing my pre logging...one night I had chicken planned, had it all logged and we wound up eating sandwiches or something...but I do like knowing what my dinner will be so I know how my day can go - especially because I work from home and there is a freaking grocery store 10 steps away in my kitchen
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xosummerrainxo wrote: »Is it hwc you use, and what kind of cocoa and sweetener do you use?
When I put cocoa in my BPC I use unsweetened baker's chocolate squares - no gritty cocoa in the bottom of my cup this way. I like the way it melts and is kinda creamy. Someone posted earlier though about putting cinnamon in the coffee filter with the grounds before it brews...I love that idea and plan to try with unsweetened cocoa powder too. Personally I used Stevia but now I go without sweetener unless I use cocoa then I add a little. I also use coconut oil and butter both.
No matter how we make ours, you'll find yours and it will be WAY better than anything store bought.1 -
RowdysLady wrote: »Someone posted earlier though about putting cinnamon in the coffee filter with the grounds before it brews...I love that idea and plan to try with unsweetened cocoa powder too.
I was thinking this exact same thing!!! And I do use raw cocoa butter in place of coconut oil sometimes to get that lovely cocoa smell and flavor without the powder.
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SuperCarLori wrote: »um....ever tried pork rinds and mayonnaise?
Sounds like a one-way ticket to the Throne Room! I can almost hear the Kohler singing its sweet song....4 -
I shake cinnamon into my coffee grounds before brewing all the time, it is wonderful. It adds a perfect amount of flavour without any graininess or ring of dirt around the cup.3
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Shadowmf023 wrote: »I don't know, I prelog what I'll eat. I have a few different options I like. I usually log breakfast and lunch and then I'll have a look at what I have left macro-wise for dinner, and base my food choice around that. Prelogging helps me a lot.
This is what I try to do as well. I pack my food for work the night before, log it and adjust it to suit my macros2
