Help Hitting My Macros, Please?

FutureMrsM2015

Trying to come up with 2-3 days worth of meal plans to rotate within my week. I eat pretty much everything, but I'm trying to hit the macros I have set for my goals. Anyone care to help?? A bit overwhelmed. Here are my daily macros: Protein 170 - 180g Carbs 127.5 - 135g Fat 56.5 - 60g and added sugar no more than 25g.

I would appreciate any help (preferably a whole day planned out, not just oh eat cottage cheese), the more specific, the better (ounces, grams of each food etc.)!

Thanks!

LividMuffin

Have a look at bodybuilding.com, many of the professionals have made a weekly eating plans that are simple, portable and macros-friendly.

AJ_G

Whyyy is your protein goal so high?

Also, why are you trying to keep sugar below 25g?

JossFit

Pardon the negativity, BUT, I doubt anyone is going to take the time to plan out 2-3 days worth of meals for you and calculate all of your macros.
The point of MFP is to teach yourself about how to put meals together... if someone else does it for you, you aren't learning anything. Give it a shot. You might actually find it enjoyable!

FutureMrsM2015

Have a look at bodybuilding.com, many of the professionals have made a weekly eating plans that are simple, portable and macros-friendly.

Thank you, I will totally do that!

FutureMrsM2015

Whyyy is your protein goal so high?

Also, why are you trying to keep sugar below 25g?

The formula I'm following from Jaime Eason, has calculated out that way, it's just 40% of my daily calorie goal.

Also, I said added sugar...not sugar from real foods.

FutureMrsM2015

Pardon the negativity, BUT, I doubt anyone is going to take the time to plan out 2-3 days worth of meals for you and calculate all of your macros.
The point of MFP is to teach yourself about how to put meals together... if someone else does it for you, you aren't learning anything. Give it a shot. You might actually find it enjoyable!

I have, thanks. I found it overwhelming, which is why I asked. If I personally had time and knowledge in an area someone was asking for help, I would help them.

I was not looking for an easy way out, just help.

Thank you for your perspective.

AJ_G

Whyyy is your protein goal so high?

Also, why are you trying to keep sugar below 25g?

The formula I'm following from Jaime Eason, has calculated out that way, it's just 40% of my daily calorie goal.

Also, I said added sugar...not sugar from real foods.

That's wayyy more protein than you need. Technically there's nothing wrong with it, but at the same time you don't need that much and there's no advantage with eating that much. 1g of protein per lb of lean body mass will max you out for muscle synthesis. You could be getting more carbs in if you lower protein and you there will be no disadvantage.

There's absolutely no difference between sugar from real foods, and added sugar. Sucrose is sucrose, fructose is fructose, glucose is glucose, your body cannot tell where it's coming from and it's processed in exactly the same way regardless of the source...

FutureMrsM2015

Whyyy is your protein goal so high?

Also, why are you trying to keep sugar below 25g?

The formula I'm following from Jaime Eason, has calculated out that way, it's just 40% of my daily calorie goal.

Also, I said added sugar...not sugar from real foods.

That's wayyy more protein than you need. Technically there's nothing wrong with it, but at the same time you don't need that much and there's no advantage with eating that much. 1g of protein per lb of lean body mass will max you out for muscle synthesis. You could be getting more carbs in if you lower protein and you there will be no disadvantage.

There's absolutely no difference between sugar from real foods, and added sugar. Sucrose is sucrose, fructose is fructose, glucose is glucose, your body cannot tell where it's coming from and it's processed in exactly the same way regardless of the source...

Thank you for your input.

Mainly the reason for the sugar goal is to stay away from more processed foods so, I'll keep it that way.

I 100% know I will not hit these goals on a daily basis, just something to strive for.

AJ_G

Whyyy is your protein goal so high?

Also, why are you trying to keep sugar below 25g?

The formula I'm following from Jaime Eason, has calculated out that way, it's just 40% of my daily calorie goal.

Also, I said added sugar...not sugar from real foods.

That's wayyy more protein than you need. Technically there's nothing wrong with it, but at the same time you don't need that much and there's no advantage with eating that much. 1g of protein per lb of lean body mass will max you out for muscle synthesis. You could be getting more carbs in if you lower protein and you there will be no disadvantage.

There's absolutely no difference between sugar from real foods, and added sugar. Sucrose is sucrose, fructose is fructose, glucose is glucose, your body cannot tell where it's coming from and it's processed in exactly the same way regardless of the source...

Thank you for your input.

Mainly the reason for the sugar goal is to stay away from more processed foods so, I'll keep it that way.

I 100% know I will not hit these goals on a daily basis, just something to strive for.

Wow, your knowledge of proper nutrition is severely lacking. Please do some actual research when deciding your dietary needs.

If you're not going to be able to hit your goals everyday, then why set the goals that way?

Good places to start on research:

http://evidencemag.com/why-calories-count/

https://www.youtube.com/watch?v=G6H2edyPLU8&list=WL36825C9108E5F7AF

http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/

http://www.simplyshredded.com/research-review-the-dirt-on-clean-eating-written-by-nutrition-expert-alan-aragon.html

http://www.simplyshredded.com/the-science-of-nutrition-is-a-carb-a-carb.html

http://www.motherfitness.com/what-dietary-fat-did-for-my-cholesterol-my-lipid-panel-results/

FutureMrsM2015

Whyyy is your protein goal so high?

Also, why are you trying to keep sugar below 25g?

The formula I'm following from Jaime Eason, has calculated out that way, it's just 40% of my daily calorie goal.

Also, I said added sugar...not sugar from real foods.

That's wayyy more protein than you need. Technically there's nothing wrong with it, but at the same time you don't need that much and there's no advantage with eating that much. 1g of protein per lb of lean body mass will max you out for muscle synthesis. You could be getting more carbs in if you lower protein and you there will be no disadvantage.

There's absolutely no difference between sugar from real foods, and added sugar. Sucrose is sucrose, fructose is fructose, glucose is glucose, your body cannot tell where it's coming from and it's processed in exactly the same way regardless of the source...

Thank you for your input.

Mainly the reason for the sugar goal is to stay away from more processed foods so, I'll keep it that way.

I 100% know I will not hit these goals on a daily basis, just something to strive for.

Wow, your knowledge of proper nutrition is severely lacking. Please do some actual research when deciding your dietary needs.

If you're not going to be able to hit your goals everyday, then why set the goals that way?

Good places to start on research:

http://evidencemag.com/why-calories-count/

https://www.youtube.com/watch?v=G6H2edyPLU8&list=WL36825C9108E5F7AF

http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/

http://www.simplyshredded.com/research-review-the-dirt-on-clean-eating-written-by-nutrition-expert-alan-aragon.html

http://www.simplyshredded.com/the-science-of-nutrition-is-a-carb-a-carb.html

http://www.motherfitness.com/what-dietary-fat-did-for-my-cholesterol-my-lipid-panel-results/

Again, thanks for your input, but no need to put someone down.

You don't know me, I know that it takes work. I cannot be perfect everyday. That's just the truth.

If you ate still going on and on about my protein, like you said it will not hurt me. If you are going on about my processed foods comment, it's a personal choice. Get off my back either way.

AJ_G

Again, thanks for your input, but no need to put someone down.

You don't know me, I know that it takes work. I cannot be perfect everyday. That's just the truth.

If you ate still going on and on about my protein, like you said it will not hurt me. If you are going on about my processed foods comment, it's a personal choice. Get off my back either.

How did I put you down? I merely stated that you may be misguided in a nutritional sense and then provided you with a multitude of links in order for you to increase your knowledge base on the subject...

It's completely fine if you'd like to disagree with me, but there's nothing wrong with learning. I know a great deal when it comes to nutrition, but I'm always eager to learn more. Everybody should be...

FutureMrsM2015

Again, thanks for your input, but no need to put someone down.

You don't know me, I know that it takes work. I cannot be perfect everyday. That's just the truth.

If you ate still going on and on about my protein, like you said it will not hurt me. If you are going on about my processed foods comment, it's a personal choice. Get off my back either.

How did I put you down? I merely stated that you may be misguided in a nutritional sense and then provided you with a multitude of links in order for you to increase your knowledge base on the subject...

It's completely fine if you'd like to disagree with me, but there's nothing wrong with learning. I know a great deal when it comes to nutrition, but I'm always eager to learn more. Everybody should be...

By staying 'wow, your knowledge in proper nutrition is severely lacking' that to me is a put down. Of course, you may not have meant it that way, it is how I took it.

I have no problem with learning, and in fact I'm reading over the information you linked.

If you want to help, ask for information from me that you need to help me get my macros proper. Then, site your sources along with them. I am not disagreeing with you that my knowledge may be lacking, just in how you choose to present it.

I'm sorry we got off on the wrong foot, the internet tends to do that.

AJ_G

Again, thanks for your input, but no need to put someone down.

You don't know me, I know that it takes work. I cannot be perfect everyday. That's just the truth.

If you ate still going on and on about my protein, like you said it will not hurt me. If you are going on about my processed foods comment, it's a personal choice. Get off my back either.

How did I put you down? I merely stated that you may be misguided in a nutritional sense and then provided you with a multitude of links in order for you to increase your knowledge base on the subject...

It's completely fine if you'd like to disagree with me, but there's nothing wrong with learning. I know a great deal when it comes to nutrition, but I'm always eager to learn more. Everybody should be...

By staying 'wow, your knowledge in proper nutrition is severely lacking' that to me is a put down. Of course, you may not have meant it that way, it is how I took it.

I have no problem with learning, and in fact I'm reading over the information you linked.

If you want to help, ask for information from me that you need to help me get my macros proper. Then, site your sources along with them. I am not disagreeing with you that my knowledge may be lacking, just in how you choose to present it.

I'm sorry we got off on the wrong foot, the internet tends to do that.

I think we did get off on the wrong foot. It wasn't my intention to put you down or insult you. I apologize if that's how it came off. I've been on these forums for a long time and lots of people with little information often get hostile with me, so I guess it's just a reflex.

As far as macros, for protein, you really don't need anymore than 0.82g per lb of body weight. If you read the bayesianbodybuilding link I provided, it explains how this number was found and why any protein in excess of this will not increase muscle synthesis and will just be used for energy. For fat, the accepted minimum is 0.4g of fat per lb of body weight. I can't actually find a scientific source for that, but that same number is everywhere in terms of how much dietary fat you should be consuming. As for carbs, after you've set your fat and protein minimums, (which are minimums btw and it's perfectly fine to exceed them) then you can fill the rest of your calories with any combination of fat, protein, or carbs that you'd prefer. Most people usually just fill it with carbs since they're getting plenty of fat and protein from their minimums.

ruthejp13

My first thought was too much protein.
"The US Department of Agriculture recommends that all men and women over the age of 19 should get at least 0.8 grams of protein per kilogram of body weight per day (or 0.37 grams per pound). That means a woman who is 130 pounds should get at least 48 grams of protein, which could look like 7 ounces of salmon or 7 eggs. However, that’s the bare minimum requirement. Depending on your daily activities, you still may not be getting enough."

When I started working out with a trainer, he measured my fat % one day and said I lost muscle mass and asked if I was eating enough protein. I said, "Yep, 100% of my RDA" based on the side packaging for 2000 calories and about 50 grams. However, I was over 200 pounds and working out. If I was still sedentary .8 grams per Kilogram is perfect. But working out I needed 1.2 g/kg that equaled more than 100 grams of protein, so I was only getting half. The body building site mistakenly uses .8-1.2 per pound not per Kilogram.

You can look at my food diary for macros. I will tell you I'm on vacation for a week over my hubby's 50th birthday. So I've had cake and ice cream everyday along with alcohol. I cook most of my own food and list most of the ingredients.

AJ_G

The body building site mistakenly uses .8-1.2 per pound not per Kilogram.

It's not a mistake...

hope4change24

That guy is obnoxious.

Is that really how you get treated when asking a question because you genuinely need HELP? Just a bunch of **** from fitness snobs? Ew.

Sorry, rant over. Just super annoyed by the responses you got. Best of luck to you girl and way to go for taking the high road with those assclowns! Obviously I wouldn't have.

:drinker:

brower47

Hire a nutritionist if you don't have the time to figure it out. Asking strangers who have equally busy lives to take the time to plan out your meals/nutrition/macros for three days for free is a bit much.