Help with what to set macros
sharlenelockley
Posts: 1 Member
I have been told I am an endomorph type body (which will panic when lost weight after a week and slow down metabolism and store fat again - would have survived as a cave man not eating for months) and my body is overloaded with hormones which don’t help either. What percentage should I set carbs protein and fats at? I am 41 and more than 22 stone and I was 13 stone only 7 years ago, since then I keep going up and down - it is depressing.
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Replies
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@sharlenelockley what are your health goals?
At the age of 63 five years ago I made pain management my only goal period.
Macros vary some in my case since I only track my weight to compute my net calories in and out. For 5 years Low Carb High High Fat Way Of Eating has been working out well for pain, hormones and weight in my case. Finally after 40 years of health decline going critical in 2014 I am walking back many of my risks of premature death. In my case my macros range for carbs is 5-10%, protein 20-40% and fats 50-75%. I eat what I now want when I get hungry until I get full. That never happened the prior 40 years of eating a high carb high fat WOE.
In my case I dropped 50 pounds the first year and have maintained that loss for the past 4 years but I never really changed what or how much eat. Many of my long term health issues are long since resolved.
One thing that I think helped me was in Oct 2014 I decided to never try to lose weight again after 40 years of dieting failure.
Now how you need to or want to eat may be very different based on your health objectives so do not try to just copies what others say and do but find what works for you. I find 98% of dieting advice can be harmful to my health.
My WOE seems to have helped balance my gut microbiome that that has been a positive factor. 40 years of IBS left the first 6 months and has been gone for 4.5 years now.
Best of success in finding Your Way Of Eating that works best for you. I will not be the mirror image of another's person Way Of Eating I am willing to bet.1 -
I am afraid you have been misinformed - somatotypes aren't a 'thing', and your body isn't going to panic and store fat after a week of fewer calories than it is used to having. You can eat whatever foods you like as long as you are taking in fewer calories than you expend
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sharlenelockley wrote: »I have been told I am an endomorph type body (which will panic when lost weight after a week and slow down metabolism and store fat again - would have survived as a cave man not eating for months) and my body is overloaded with hormones which don’t help either. What percentage should I set carbs protein and fats at? I am 41 and more than 22 stone and I was 13 stone only 7 years ago, since then I keep going up and down - it is depressing.
Who told you those things?
Start with the MFP macros. If you are hungry, play with the macros by upping the protein for a while. Or the fiber. Or the fat. Find what makes you feel satisfied.
As for the overloaded hormones, if this came from the same source as the endomorph stuff, pay it no nevermind.
If you are concerned about your health, eat lots of veggies and some fruit, get adequate protein, embrace "healthy" fats like avocado, nuts and olive oil, eat things you find yummy (mental health is important, too!) and move your body regularly.6 -
sharlenelockley wrote: »I have been told I am an endomorph type body (which will panic when lost weight after a week and slow down metabolism and store fat again - would have survived as a cave man not eating for months) and my body is overloaded with hormones which don’t help either. What percentage should I set carbs protein and fats at? I am 41 and more than 22 stone and I was 13 stone only 7 years ago, since then I keep going up and down - it is depressing.
Body types are not a thing. Your body will not slow down your metabolism after a week of calorie deficits. Whoever told you that is trying to make this harder than it needs to be.
If your goal is just weight loss, the MFP standard macros probably work just fine for you. If you want, you can bump up protein to 25% and take 5% off of one of the other ones.
Set your rate of loss to 2 pounds a week and eat the number of calories that MFP recommends for you. You will lose weight doing that, no matter your "body type".2 -
And "cave men" did not survive for "months" without eating.5
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lynn_glenmont wrote: »And "cave men" did not survive for "months" without eating.
That too. Rather they starved to death quite frequently.1 -
https://acefitness.org/education-and-resources/lifestyle/blog/5078/how-to-eat-and-train-for-an-endomorph-body-type://
@sharlenelockley you may find the info in this link above helpful.0 -
GaleHawkins wrote: »https://acefitness.org/education-and-resources/lifestyle/blog/5078/how-to-eat-and-train-for-an-endomorph-body-type://
@sharlenelockley you may find the info in this link above helpful.
Really? I couldn't open the link, but from the URL it seems to be pointing to a site explaining how to eat for a non-existent body type - I don't see how this can be 'helpful' for the OP...
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sharlenelockley wrote: »I have been told I am an endomorph type body (which will panic when lost weight after a week and slow down metabolism and store fat again
The fix for this is to put your hands on your hips, throw back your head and laugh long and hard.
Hopefully whoever told you that will be discouraged from spouting more nonsense.8 -
GaleHawkins wrote: »https://acefitness.org/education-and-resources/lifestyle/blog/5078/how-to-eat-and-train-for-an-endomorph-body-type://
@sharlenelockley you may find the info in this link above helpful.
This is woo. Which means 'rubbish trying to look like it's science'.9 -
sharlenelockley wrote: »I have been told I am an endomorph type body (which will panic when lost weight after a week and slow down metabolism and store fat again - would have survived as a cave man not eating for months) and my body is overloaded with hormones which don’t help either. What percentage should I set carbs protein and fats at? I am 41 and more than 22 stone and I was 13 stone only 7 years ago, since then I keep going up and down - it is depressing.
Read this thread, @sharlenelockley, and do the things it says. That's all you need.
http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p16 -
GaleHawkins wrote: »https://acefitness.org/education-and-resources/lifestyle/blog/5078/how-to-eat-and-train-for-an-endomorph-body-type://
@sharlenelockley you may find the info in this link above helpful.
This is woo. Which means 'rubbish trying to look like it's science'.
That could be the case. Do you have a scientific link that lends some credibility to your personal opinion?1 -
quiksylver296 wrote: »sharlenelockley wrote: »I have been told I am an endomorph type body (which will panic when lost weight after a week and slow down metabolism and store fat again - would have survived as a cave man not eating for months) and my body is overloaded with hormones which don’t help either. What percentage should I set carbs protein and fats at? I am 41 and more than 22 stone and I was 13 stone only 7 years ago, since then I keep going up and down - it is depressing.
Read this thread, @sharlenelockley, and do the things it says. That's all you need.
http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1
QFT
Somatypes are an old myth that has been thoroughly debunked, anyone who tells you different is either misinformed or trying to be manipulative. And the only person who can tell if you have a hormone problem is an endocrinologist.
Body type stories and scaring women about their hormones are unfortunately common strategies of the lower rungs of the diet industry trying to scam you. Live and learn
Start off with the default MFP macros, and if you'd like, tweak them as you learn which foods fill you up and make you feel well and energetic. Calories determine weight loss.3 -
GaleHawkins wrote: »GaleHawkins wrote: »https://acefitness.org/education-and-resources/lifestyle/blog/5078/how-to-eat-and-train-for-an-endomorph-body-type://
@sharlenelockley you may find the info in this link above helpful.
This is woo. Which means 'rubbish trying to look like it's science'.
That could be the case. Do you have a scientific link that lends some credibility to your personal opinion?
Coming from you, that's rich
Somatotypes were a theory that was introduced over 70 years ago as an attempt to link body type and personality characteristics. The original study was deeply flawed, and the myth has been debunked regularly since. But still it limps on.8 -
OP first you need to work out your overall calories. Second you work out your macros. A good starting point is .8 grams per pound of goal weight for protein. .35 - .45grams per pound of goal weight for fat. Fill in the rest of your calories with carbs and try to get 15 grams of fiber per 1000 calories.4
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GaleHawkins wrote: »GaleHawkins wrote: »https://acefitness.org/education-and-resources/lifestyle/blog/5078/how-to-eat-and-train-for-an-endomorph-body-type://
@sharlenelockley you may find the info in this link above helpful.
This is woo. Which means 'rubbish trying to look like it's science'.
That could be the case. Do you have a scientific link that lends some credibility to your personal opinion?
Coming from you, that's rich
Somatotypes were a theory that was introduced over 70 years ago as an attempt to link body type and personality characteristics. The original study was deeply flawed, and the myth has been debunked regularly since. But still it limps on.
After his death he was even accused of being a penny thief too. Do you have a link to the debunking or is that also a myth?1 -
GaleHawkins wrote: »GaleHawkins wrote: »GaleHawkins wrote: »https://acefitness.org/education-and-resources/lifestyle/blog/5078/how-to-eat-and-train-for-an-endomorph-body-type://
@sharlenelockley you may find the info in this link above helpful.
This is woo. Which means 'rubbish trying to look like it's science'.
That could be the case. Do you have a scientific link that lends some credibility to your personal opinion?
Coming from you, that's rich
Somatotypes were a theory that was introduced over 70 years ago as an attempt to link body type and personality characteristics. The original study was deeply flawed, and the myth has been debunked regularly since. But still it limps on.
After his death he was even accused of being a penny thief too. Do you have a link to the debunking or is that also a myth?
*dislike* 3 -
GaleHawkins wrote: »GaleHawkins wrote: »GaleHawkins wrote: »https://acefitness.org/education-and-resources/lifestyle/blog/5078/how-to-eat-and-train-for-an-endomorph-body-type://
@sharlenelockley you may find the info in this link above helpful.
This is woo. Which means 'rubbish trying to look like it's science'.
That could be the case. Do you have a scientific link that lends some credibility to your personal opinion?
Coming from you, that's rich
Somatotypes were a theory that was introduced over 70 years ago as an attempt to link body type and personality characteristics. The original study was deeply flawed, and the myth has been debunked regularly since. But still it limps on.
After his death he was even accused of being a penny thief too. Do you have a link to the debunking or is that also a myth?
*dislike*
Hey that is ok we all make statements that turn out to be myths we can not prove. I do think the low carb suggestion for that body type is good science based my personal experience.1 -
GaleHawkins wrote: »GaleHawkins wrote: »GaleHawkins wrote: »GaleHawkins wrote: »https://acefitness.org/education-and-resources/lifestyle/blog/5078/how-to-eat-and-train-for-an-endomorph-body-type://
@sharlenelockley you may find the info in this link above helpful.
This is woo. Which means 'rubbish trying to look like it's science'.
That could be the case. Do you have a scientific link that lends some credibility to your personal opinion?
Coming from you, that's rich
Somatotypes were a theory that was introduced over 70 years ago as an attempt to link body type and personality characteristics. The original study was deeply flawed, and the myth has been debunked regularly since. But still it limps on.
After his death he was even accused of being a penny thief too. Do you have a link to the debunking or is that also a myth?
*dislike*
Hey that is ok we all make statements that turn out to be myths we can not prove. I do think the low carb suggestion for that body type is good science based my personal experience.
Do you have a scientific link that lends some credibility to your personal opinion?
(OK, I'll stop now. It's rude to derail the OP's thread, and they've probably got the idea by now)4 -
sharlenelockley wrote: »I have been told I am an endomorph type body (which will panic when lost weight after a week and slow down metabolism and store fat again - would have survived as a cave man not eating for months) and my body is overloaded with hormones which don’t help either. What percentage should I set carbs protein and fats at? I am 41 and more than 22 stone and I was 13 stone only 7 years ago, since then I keep going up and down - it is depressing.
I'm sorry. That sounds so frustrating.
The endomorph thing is old junk "science" that has been debunked. The psychologist who did the original study based his findings on how he felt when looking at the bodies of a variety of people. The good thing about that knowledge, is you know that weight loss is within your power, and taking that back, can be a great first step.
I like the sexypants link from above. It is a detailed look at several different things you can do, including setting up your macros in a way that can help preserve muscle mass while giving your body the fat it needs for proper functioning. It also gives some ideas about ways to measure your success that isn't strictly about the scale. Having other measures can really save your sanity when the scale is being a lying liar.
I'm 46 now, and my weight loss tends to be nearly exactly what I expect of it based on my efforts. Don't allow someone else's misinformation influence your narrative. You can do this.7
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