Macros

lesockie

Once you've figured out your target macros, how do you come up with a plan to meet those? It seems so challenging. These first few weeks I'm aiming for 50g carb, 180g protein and 125g fat. I'd love any ideas!

lemurcat2

At the end of the day, look over where you were and think of adjustments you can make. Often it's just adding protein to meals that are low or adjusting portion sizes.

RodaRose

It depends on your goals. Make sure you get enough protein and fat. The carb numbers generally are less important up or down.

shaf238

I built a meal plan as a guide but I regularly switch out foods depending on my mood. For my plan, I added in protein-based foods to get me to my target. Then added in good fats. I then filled in the rest with carbs and voila.

AnnPT77

The process answer, IMO, is diary review: Look at your food log, see where you're "spending" quite a few calories, but not getting the nutrition from those that you're targeting. Reduce or eliminate those foods, freeing up calories to add foods that will help you meet your goals.

When thinking about food choices, this may be a useful infographic:


If you're struggling to get enough protein, this thread is very useful (links to a spreadsheet listing many, many calorie-efficient protein sources):

http://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also

As an aside, 180g is an unusually high protein goal for a woman (which your profile says you are, OP), and 125g is pretty high for fat (though I see you're quite low carb, and high fat is a common compensation). How did you come with those?

kimny72

I always try to pre-log a meal before I put it together so I can switch around the proportions or sub something out if it really messes up my numbers. After some practice you start to get better at it. And macro goals are just guidelines, you don't have to hit them directly on the nose or even worry if for one day they're totally off.

I think a lot of us look at our protein and fat goals as minimums and let the carbs fall where they may.

Having said that, I agree with others that 180g of protein is super high. Typical recommendation I see is to aim for 0.6-1g of protein per lb of goal body weight (or of your current lean mass if you know it). I'm pretty proud of myself when I hit 100g