Carbs/Protein/Fat help

mousepaws22

I've just started using MFB a couple of weeks ago, and my personal trainer has just told me she wants me to follow a low carb/high protein diet. I looked at changing my goals to see what it was set up for. I've chosen to lose 1 pound a week but MFP is saying I should have 55% carbs, 15% protein and 30% fat every day. Does anyone have any recommendations for what I chould change it to?

carrie_eggo

At least 1g protein per pound of LEAN BODY MASS, 0.35-0.45g fat per pound of TOTAL BODY WEIGHT, fill in the rest with carbs. :flowerforyou:

mousepaws22

This may sound stupid but how do I know how much my lean body mass is (I'm very overweight). Thanks!

Thriceshy

I've just started using MFB a couple of weeks ago, and my personal trainer has just told me she wants me to follow a low carb/high protein diet. I looked at changing my goals to see what it was set up for. I've chosen to lose 1 pound a week but MFP is saying I should have 55% carbs, 15% protein and 30% fat every day. Does anyone have any recommendations for what I chould change it to?

I'm diabetic, so I work to not go over 50 carbs for any given meal, and I keep my fat at no more than 30 (usually closer to 25) percent. Personally, I wouldn't go with a drastically low carb plan-- instead, I'd replace the "whiter," more processed carbs with veggies, fruits, and whole grains. But that's just me. Good luck!

Kris

UponThisRock

This may sound stupid but how do I know how much my lean body mass is (I'm very overweight). Thanks!

If you don't know your bodyfat percentage, instead of lean body mass you can also use Target Body Weight (A target that you can reasonably hit in a 6-8 month time period)

grobbygru

http://www.scientificpsychic.com/fitness/diet.html

this should help you work it out

bizco

My macro %s are set to 45/30/25 carbs/protein/fat. You could try 40/35/25 or 40/40/20 and follow that for at least 4 weeks before making further adjustments. Carbs are needed for energy and shouldn't be set to very low levels. Just make sure you're eating quality carbs from whole foods and grains. Same goes for fat, you need it. Majority of fats should be monosaturated/polysaturated.

TinaVanHoecke

When I was body building I would eat equal carbs to protein, about 20 grs each per meal (5 meals per day). However those carbs could not be processed junk. Only healthy carbs like oatmeal, sweet potato, brown rice, fruit... Anything green, counted as a vegetable and was pretty much free food. I went from 250 lbs to 125 lbs eating like that and lifting weights. I do however believe that each individual can find their own equation for their own body.

SandraNancy

This may sound stupid but how do I know how much my lean body mass is (I'm very overweight). Thanks!

I'll use me as an example. My BMI (which you can find out using a BMI calculator online) is 26%. My weight is 135 lbs. My weight (135) multiplied by my BMI (.26) equals 35.1. This is the amount in lbs of fat I'm carrying with me. My weight (135) less that amount (35.1) equals my lean body mass (LBM of 99.9),

That means that my bones, sinews, all those important bits aside from the fat weigh that amount. And there you have your LBM!

carrie_eggo

This may sound stupid but how do I know how much my lean body mass is (I'm very overweight). Thanks!

Find out your body fat % by going here and putting in your measurements: http://www.scientificpsychic.com/fitness/diet.html OR get it tested at your local gym or somewhere that does it

Calculate your LBM using this: http://www.calculatorpro.com/lean-body-mass-calculator/

mousepaws22

Thanks everyone! I do eat "good" carbs- wholewheat pasta, brown rice, lots of fruit and vegetables, so I guess I just need to make sure I don't go over the limit at all. I had my body fat percentage done on Sunday and it's 33% so do you think 30/40/30 would be OK or should I try something else?

bizco

Thanks everyone! I do eat "good" carbs- wholewheat pasta, brown rice, lots of fruit and vegetables, so I guess I just need to make sure I don't go over the limit at all. I had my body fat percentage done on Sunday and it's 33% so do you think 30/40/30 would be OK or should I try something else?

Personally, I would find it impossible to eat only 30% carbs. That's approaching an Atkins-type diet. I try to have at LEAST 3 servings of vegetables per day (aim for more) plus 1-2 servings of fruit. Add old-fashioned oatmeal for breakfast, a giant salad once per day, plus other whole grains and beans/legumes throughout the day. I also think 30% fat is too much; a better range is 20-25%. But, you need to find what works for you. I wouldn't have enough energy for my workouts and daily hectic life on only 30% carbs. Whatever you decide, stick with a plan for one month before making further adjustments. Best of luck!

carrie_eggo

Thanks everyone! I do eat "good" carbs- wholewheat pasta, brown rice, lots of fruit and vegetables, so I guess I just need to make sure I don't go over the limit at all. I had my body fat percentage done on Sunday and it's 33% so do you think 30/40/30 would be OK or should I try something else?

So BF % is 33......did you calculate your lean body mass? How did you come up with 30/40/30?

mousepaws22

My lean body mass seems to be 120- what would people suggest?