Going over my fat micros

DJ478

I am following the p90x fat shreddar which is 50 protein 30 carbs and 20 fats but I seem to never hit those micros I'm always user protein n over my fat I know the groin beef I used this week isn't the healthiest usual I get ground turkey or 92% lean but had to settle for this anyways I open my diary won't mind suggestions and well I'm working on dropping 10-15lbs before muscle comes in which can work either way with p90x I had few suggestions to do lchf or anabolic diet I haven't be following anything just sticking to micros which looks like lchf one I did eat bacon also avocados which I was advised would help for sluggish days since my carbs were low I'm trying to work on getting a smaller stomach since its the last place that's being stubborn


Btw sorry for long post

DJ478

I also understand I have to lower bf% to get smaller stomach

__freckles__

You're diary is closed..

wheird

They are actually called macros.

editorgrrl

Open your diary here (scroll down): http://www.myfitnesspal.com/account/diary_settings

I use MFP's protein & fiber goals as minimums, and ignore the rest. But if you ask 100 MFPers, you'll get 100 different opinions. Everybody's different, and weight loss takes a whole lot of trial & error to find what works for you.

Read this: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

chrisdavey

you should include:

your height and weight
total calorie target
targets for macros in grams.

Will get better answers.

DJ478

Ok fixed had it to friends only

DJ478

iPhone auto correct

DJ478

And my height is 5'3 weight 148

ladymiseryali

I go over on my fat on a daily basis. Fat doesn't make you fat. Overeating and not moving around does. I also eat keto-style, which is low carb and high fat.

DJ478

I go over on my fat on a daily basis. Fat doesn't make you fat. Overeating and not moving around does. I also eat keto-style, which is low carb and high fat.
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Oh ok yeah that's what I noticed has been happening I been eating lchf without trying and I was sluggish first few days so I was told to eat bacon and avocados to help get a little bit more fat since the decrease in carbs prob was messing with me I also have hypo thyroid which are the same symptoms when I'm off the meds or not at a good dosage

The_Enginerd

Is there a medical reason you are going for such a high amount of protein? At your height/weight, a minimum of 120-130 grams of protein a day seems like enough. A higher goal, while probably not harmful, is probably not necessary and it seems it is causing problems for you with energy. I think you would be fine to eat more fat/less protein.

chrisdavey

If you want to do low carb and stay at 1700. I'd put macros at approx. 150P/50C/100F. Keto diet basically.

200g of P is excessive for someone your size.

naomijuliette96

Fat is NOT making you fat! in fact, what you really need to watch is sugar (more specifically fructose). while most of the fructose that goes into your body gets converted into fat while in the liver, very little of the calories from animal fats get converted into pure fat. All calories are not equal, and your body processes them in different ways!

Remember about 20 yrs ago when the Fat-Free craze started!? The rate at which people have been getting fatter has increased exponentially in that short time period! That is because the fat in your diet is what is triggering satiety cues, and basically telling your body "Hold the **** up, I'm still metabolizing breakfast, you do not need lunch right now!"

Just be wary of what types of fat's you are eating! Natural oils, animal fats, nuts, seeds, avocados, fish etc. are AWESOME! Trans fats, fast foods, lard etc. are not a good idea!

As long as they're coming from a good source, fats are definitely not to be avoided!

editorgrrl

I also have hypo thyroid which are the same symptoms when I'm off the meds or not at a good dosage.

1. Take your meds.

2. MFP has a "Hypothyroidism and Hyperthyroidism" group: http://www.myfitnesspal.com/forums/show/770-hypothyroidism-and-hyperthyroidism

The_Enginerd

Fat is NOT making you fat! in fact, what you really need to watch is sugar (more specifically fructose). while most of the fructose that goes into your body gets converted into fat while in the liver, very little of the calories from animal fats get converted into pure fat. All calories are not equal, and your body processes them in different ways!

Remember about 20 yrs ago when the Fat-Free craze started!? The rate at which people have been getting fatter has increased exponentially in that short time period! That is because the fat in your diet is what is triggering satiety cues, and basically telling your body "Hold the **** up, I'm still metabolizing breakfast, you do not need lunch right now!"

Just be wary of what types of fat's you are eating! Natural oils, animal fats, nuts, seeds, avocados, fish etc. are AWESOME! Trans fats, fast foods, lard etc. are not a good idea!

As long as they're coming from a good source, fats are definitely not to be avoided!

People are getting fatter because they are eating too much. Whether from fat or sugar, excess calories get stored as fat.

Fat does provide satiety, yes. The low fat craze had a lot to do with the assumption of dietary fat making you fat and fats being denser in calories than carbs or protein, and it was misguided.

Animal fats are great, but lard, an animal fat, is bad? LOL, whut?!

DJ478

Is there a medical reason you are going for such a high amount of protein? At your height/weight, a minimum of 120-130 grams of protein a day seems like enough. A higher goal, while probably not harmful, is probably not necessary and it seems it is causing problems for you with energy. I think you would be fine to eat more fat/less protein.

It wasn't a medical reason i started p90x last week since I wanted to start some form of lifting and body strength workout the nutrition guide gave me 1700 for cals and 50/30/20 macros for fat shreddar stage 1 that's what I was using

naomijuliette96

@EngineNerd

Calorie consumption has gone up, but the ratio of fat to sugar in the diets of most people is WAYYY askew. Trust me, I'm currently studying endocrinology and sports nutrition, and I know what I'm talking about. The liver does not process all nutrients the same way. If it did, why would we bother even having balanced diets, or going low-fat, or low-carb, or anything like that!?
Fat is not the enemy.
ANd btw, Fats are denser in calories than a carb or a protein.

DJ478

If you want to do low carb and stay at 1700. I'd put macros at approx. 150P/50C/100F. Keto diet basically.

200g of P is excessive for someone your size.

Should I lower my calories or just adjust macros I'm still overweight so trying to she'd 10 lbs more atleast and most stated if I follow the p90x guide with nutrition it will help that's what the ft shredder stage is for but I might just change it because I find it so hard to reach the protein

DJ478

Fat is NOT making you fat! in fact, what you really need to watch is sugar (more specifically fructose). while most of the fructose that goes into your body gets converted into fat while in the liver, very little of the calories from animal fats get converted into pure fat. All calories are not equal, and your body processes them in different ways!

Remember about 20 yrs ago when the Fat-Free craze started!? The rate at which people have been getting fatter has increased exponentially in that short time period! That is because the fat in your diet is what is triggering satiety cues, and basically telling your body "Hold the **** up, I'm still metabolizing breakfast, you do not need lunch right now!"

Just be wary of what types of fat's you are eating! Natural oils, animal fats, nuts, seeds, avocados, fish etc. are AWESOME! Trans fats, fast foods, lard etc. are not a good idea!



T
As long as they're coming from a good source, fats are definitely not to be avoided!

Thanks never thought of sugar what should I aim for in sugars though I know fruits and breads and most foods have some sort of sugar

DJ478

I also have hypo thyroid which are the same symptoms when I'm off the meds or not at a good dosage.

1. Take your meds.

2. MFP has a "Hypothyroidism and Hyperthyroidism" group: http://www.myfitnesspal.com/forums/show/770-hypothyroidism-and-hyperthyroidism

My doctor took me off for a bit to do a trial period without it to see if my body would do well without meds last month we checked it was good I'm going again the end of this month I'll let him know abt my eating to and well I'll see what my tsp is if its low he will put me on them again

naomijuliette96

@DJ478 Tbh, I don't know, seeing as I really don't know what your specific needs are, but just try to, at all costs, avoid High fructose sugar! In natural sources of sugar (Sucrose), The Glucose particles and the Fructose particles are at even levels. In modified sugar, high fructose corn syrup for example, the levels of fructose to glucose are way off. Some good ideas are just avoiding processed sugars, and sticking with natural sources.

@TheEngineNerd Btw, sorry about the lard, I was thinking of Hydrogenated lard, which has trans fats. Pure lard is fine.

The_Enginerd

@EngineNerd

Calorie consumption has gone up, but the ratio of fat to sugar in the diets of most people is WAYYY askew. Trust me, I'm currently studying endocrinology and sports nutrition, and I know what I'm talking about. The liver does not process all nutrients the same way. If it did, why would we bother even having balanced diets, or going low-fat, or low-carb, or anything like that!?
Fat is not the enemy.
ANd btw, Fats are denser in calories than a carb or a protein.

I agree with you fats are not the enemy. But, neither is sugar...

I know fats are denser... that's exactly what I said...???

Yes, different macronutrients are processed differently. This is not my area of formal study/expertise, however, the scientific consensus from members on here with much more formal knowledge and DECADES of experience is that excess sugar is not making you fat. Excess calories make you fat. Unless you have a medical reason for staying away from sugar (e.g. diabetes), treat sugar as a carb. Worrying about your sugar intake or the type of sugar is not necessary.

Worrying about getting enough protein and fat (fats are important for absorbing fat soluble vitamins), stay away from trans fats, and eat what you want to meet those goals and you find easiest to stick with. Look around at some of the most successful people around here and this is what they are doing.

Basically, see the IIFYM approach.

neanderthin

@DJ478 Tbh, I don't know, seeing as I really don't know what your specific needs are, but just try to, at all costs, avoid High fructose sugar! In natural sources of sugar (Sucrose), The Glucose particles and the Fructose particles are at even levels. In modified sugar, high fructose corn syrup for example, the levels of fructose to glucose are way off. Some good ideas are just avoiding processed sugars, and sticking with natural sources.

@TheEngineNerd Btw, sorry about the lard, I was thinking of Hydrogenated lard, which has trans fats. Pure lard is fine.

Some agave nectars are 90% fructose and that's natural. The difference between HFCS and sucrose is inconsequential, and sugar is not an evil doer, unless someone has a metabolic disorder where sugar has deleterious effects.

The_Enginerd

@DJ478 Tbh, I don't know, seeing as I really don't know what your specific needs are, but just try to, at all costs, avoid High fructose sugar! In natural sources of sugar (Sucrose), The Glucose particles and the Fructose particles are at even levels. In modified sugar, high fructose corn syrup for example, the levels of fructose to glucose are way off. Some good ideas are just avoiding processed sugars, and sticking with natural sources.

@TheEngineNerd Btw, sorry about the lard, I was thinking of Hydrogenated lard, which has trans fats. Pure lard is fine.

Some agave nectars are 90% fructose and that's natural. The difference between HFCS and sucrose is inconsequential, and sugar is not an evil doer, unless someone has a metabolic disorder where sugar has deleterious effects.

Also would like to add, honey has the same glucose/fructose makeup as HFCS.

chrisdavey

@DJ478 Tbh, I don't know, seeing as I really don't know what your specific needs are, but just try to, at all costs, avoid High fructose sugar! In natural sources of sugar (Sucrose), The Glucose particles and the Fructose particles are at even levels. In modified sugar, high fructose corn syrup for example, the levels of fructose to glucose are way off. Some good ideas are just avoiding processed sugars, and sticking with natural sources.

@TheEngineNerd Btw, sorry about the lard, I was thinking of Hydrogenated lard, which has trans fats. Pure lard is fine.

put down your text book and sign up to alan aragon research review. You will learn a lot more.

(I've also studied nutrition)

naomijuliette96

Would also like to add that honey is 19:15 fructose to glucose, not 90%

Also, I've read some of Alan's stuff. Really interesting

neanderthin

Would also like to add that honey is 19:15 fructose to glucose, not 90%

Also, I've read some of Alan's stuff. Really interesting

I was referring to some agave nectar's being 90% fructose, not honey.

naomijuliette96

@neanderthin

Trust me, whatever agave syrup you're buying with 90% fructose is definitely not "natural"

Most agave "nectar" or agave "syrup" is nothing more than a laboratory-generated super-condensed fructose syrup, devoid of virtually all nutrient value.

Unfortunately, masterful marketing has resulted in the astronomical popularity of agave syrup among people who believe they are doing their health a favor by avoiding refined sugars like high fructose corn syrup, and dangerous artificial sweeteners.

neanderthin

@neanderthin

Trust me, whatever agave syrup you're buying with 90% fructose is definitely not "natural"

Most agave "nectar" or agave "syrup" is nothing more than a laboratory-generated super-condensed fructose syrup, devoid of virtually all nutrient value.

Unfortunately, masterful marketing has resulted in the astronomical popularity of agave syrup among people who believe they are doing their health a favor by avoiding refined sugars like high fructose corn syrup, and dangerous artificial sweeteners.

I don't buy agave, tastes like crap, and agave nectar is natural. The plant is naturally high in fructose and anywhere from 50 to 90%. You seem to not understand what natural is. Table sugar is natural. You see evil doers it seems.

naomijuliette96

if buy evil doers you mean the modern food industry then yes.

The point remains that lipogenesis, the process by which sugars are turned into body fat, increases significantly when fructose is consumed.