CARB INTAKE

jmzz1

I have increase my calorie intake to1485 but the problem is that I have kept my Microsoft as 40-30-30 carbs-protein-fats.... but I always exceed my carb intake and always under my protein and fats.... plz do help me with this situation.... in carbs I find I usually have fruits ; vegetables; grains..... I know they are complex carbs but still I tend to increase by s great number as to 100 carbs. ....
My diary is open .... any advice would be appreciated

sunnyside1213

I can't see your diary.

stroutman81

You need to allow some flexibility with your macros. There are no hard set cutoffs as some of these sites seem to preach. And you can customize your targets to suit your needs/tolerances/likes.

My suggestion would be to build your macro breakdown off of your protein. That's arguably most important here, so it should be the centerpiece of your nutrition. My suggestion would be to shoot for 1 gram per pound of lean body mass or goal body weight. That's a lot more than what MFP is going to spit out at you, but MFP's guidelines I believe are based on the RDA and the RDA is based on very outdated research. Active folks who are interested in maximizing muscle maintenance while dieting need to get their protein in.

Not to mention protein is the most satiating nutrient of the bunch. Plus it requires the most energy to breakdown and utilize, thus giving you a slight bump in energy expenditure / metabolic rate.

From there, set your fat at roughly 25% of your total cals. There's certainly flexibility here, but use that as a starting point.

Insert 3-6 servings of fibrous veggies per day and 1-2 servings of fruit per day.

After these things are handled, check how many calories are left to utilize. This remainder can be filled with pretty much anything you'd like. I like to keep food choices pretty loose here. But some people will have various intolerances. For example, some people don't handle carbs very well... so they'll want to minimize them and likely add more fat with these remaining calories. But that's up to you to decide through experimentation.

Again, the primary point is to tailor your macros to your individual needs. Not to what some arbitrary calculator is telling you to eat. I just trained a woman this morning who's goal is fat loss. She's consuming 200 grams of carbs per day. Again, there are no hard set rules.

jmzz1

You need to allow some flexibility with your macros. There are no hard set cutoffs as some of these sites seem to preach. And you can customize your targets to suit your needs/tolerances/likes.

My suggestion would be to build your macro breakdown off of your protein. That's arguably most important here, so it should be the centerpiece of your nutrition. My suggestion would be to shoot for 1 gram per pound of lean body mass or goal body weight. That's a lot more than what MFP is going to spit out at you, but MFP's guidelines I believe are based on the RDA and the RDA is based on very outdated research. Active folks who are interested in maximizing muscle maintenance while dieting need to get their protein in.

Not to mention protein is the most satiating nutrient of the bunch. Plus it requires the most energy to breakdown and utilize, thus giving you a slight bump in energy expenditure / metabolic rate.

From there, set your fat at roughly 25% of your total cals. There's certainly flexibility here, but use that as a starting point.

Insert 3-6 servings of fibrous veggies per day and 1-2 servings of fruit per day.

After these things are handled, check how many calories are left to utilize. This remainder can be filled with pretty much anything you'd like. I like to keep food choices pretty loose here. But some people will have various intolerances. For example, some people don't handle carbs very well... so they'll want to minimize them and likely add more fat with these remaining calories. But that's up to you to decide through experimentation.

Again, the primary point is to tailor your macros to your individual needs. Not to what some arbitrary calculator is telling you to eat. I just trained a woman this morning who's goal is fat loss. She's consuming 200 grams of carbs per day. Again, there are no hard set rules.

I have reached a plateau and increased my calorie to my BMI ... which is 1485 but I seem to be having a lot of calorie from my carbs since I tend to eat a lot of vegetables ; fruit: lentils ; grains...... are carbs from these in excess are harmful ...... do not know how to reduce my carb since if I reduce the above items I am not able to reach my calorie level

BigGuy47

I have kept my Microsoft as 40-30-30 carbs-protein-fats

Uh Oh. Did Microsoft buy the rights to the term Macros? Bummer. They own everything.

jmzz1

I can't see your diary.

U can have a look into my ddiary

jmzz1

I have kept my Microsoft as 40-30-30 carbs-protein-fats

Uh Oh. Did Microsoft buy the rights to the term Macros? Bummer. They own everything.

Lol ... just a typing mistake

jmzz1

I forgot to mention I am suffering from PCOS and that y have to only consume 40% of carbs which I usually exceed

mgobluetx12

I also eat 40/30/30 and top nutritionists recommend this balance as ideal. You eat very healthy, but maybe you could cut out the biscuits? That's the only thing I could find that was sort of processed. You definitely need more protein though! Here are some ideas to get in more protein:

Beef
Hamburger patty, 4 oz – 28 grams protein
Steak, 6 oz – 42 grams
Most cuts of beef – 7 grams of protein per ounce

Chicken
Chicken breast, 3.5 oz - 30 grams protein
Chicken thigh – 10 grams (for average size)
Drumstick – 11 grams
Wing – 6 grams
Chicken meat, cooked, 4 oz – 35 grams

Fish
Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
Tuna, 6 oz can - 40 grams of protein

Pork
Pork chop, average - 22 grams protein
Pork loin or tenderloin, 4 oz – 29 grams
Ham, 3 oz serving – 19 grams
Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
Bacon, 1 slice – 3 grams
Canadian-style bacon (back bacon), slice – 5 – 6 grams

Eggs and Dairy
Egg, large - 6 grams protein
Milk, 1 cup - 8 grams
Cottage cheese, ½ cup - 15 grams
Yogurt, 1 cup – usually 8-12 grams, check label
Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
Hard cheeses (Parmesan) – 10 grams per oz

Beans (including soy)
Tofu, ½ cup 20 grams protein
Tofu, 1 oz, 2.3 grams
Soy milk, 1 cup - 6 -10 grams
Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
Soy beans, ½ cup cooked – 14 grams protein
Split peas, ½ cup cooked – 8 grams

Nuts and Seeds
Peanut butter, 2 Tablespoons - 8 grams protein
Almonds, ¼ cup – 8 grams
Peanuts, ¼ cup – 9 grams
Cashews, ¼ cup – 5 grams
Pecans, ¼ cup – 2.5 grams
Sunflower seeds, ¼ cup – 6 grams
Pumpkin seeds, ¼ cup – 8 grams
Flax seeds – ¼ cup – 8 grams

WendyTerry420

I have kept my Microsoft as 40-30-30 carbs-protein-fats

Uh Oh. Did Microsoft buy the rights to the term Macros? Bummer. They own everything.

:laugh:

I'm glad someone else commented. May OP was on her phone that has auto-correct? :laugh:

Your macros should be set to your goals and personal preferences. My macros are 50/25/25 and it suits me well. Your food choices look great to me. Maybe try tweaking your macros instead. There is nothing "magic" about 40/30/30. At 25% protein, I'm still getting more than 1 gram of protein per pound of LBM. Sometimes I go red on my fats, and my carbs are a little less. (Usually if I have fatty meats that day, or definitely if I have a piece of cake.)

So long as you are getting between 0.8-1.0g of protein per LBM, then you are getting enough protein.

WendyTerry420

I forgot to mention I am suffering from PCOS and that y have to only consume 40% of carbs which I usually exceed

Oops! This comment wasn't there when I started typing.

That being the case, the only thing to do is just don't eat as many carbs. Your choices are good. Try pre-logging meals before you eat. That helps me a lot.

edennew

I am a vegetarian who is trying to get in 130 grams of protein at 1275 calories. If you up your protein to 1 gram per pound of goal weight and stick to your calorie goal, there will be no way to go over on carbs. I don't eat any noodles, rice, potatoes or high carb legumes. Your diary is super healthy and you get great veggie servings so maybe just add a whey protein shake for a snack and see how that rearranges things.