Nutrition Help!

Saunz5

Hey,
So this is take #3 on this post. I posted it the first 2 times, but MFP didn't post it! Grrr... Anywho...

I will try to explain this the best way and as short as I can... My goals are 2000 calories a day with macros at 40/30/30 (200g carbs; 67g fat; 150g protein). I am always under my calorie goal, but not by much. and perfect with macros. However, I have to eat soooo much to get there and the foods I eat are very filling so I'm always full. And by the end of the day sometimes I've only had 4 meals (out of my 6) and am under on everything. So I continue to eat to reach my goals. Like I said before, I end up very full.... Does anyone have any suggestions on how to make this work better? I should also mention that I am gluten-free and vegan. (And no, I cannot and will not changing that).

I hope that makes sense...I'm not great at explaining things. Thanks! )

heybales

Hey,
So this is take #3 on this post. I posted it the first 2 times, but MFP didn't post it! Grrr... Anywho...

I will try to explain this the best way and as short as I can... My goals are 2000 calories a day with macros at 40/30/30 (200g carbs; 67g fat; 150g protein). I am always under my calorie goal, but not by much. and perfect with macros. However, I have to eat soooo much to get there and the foods I eat are very filling so I'm always full. And by the end of the day sometimes I've only had 4 meals (out of my 6) and am under on everything. So I continue to eat to reach my goals. Like I said before, I end up very full.... Does anyone have any suggestions on how to make this work better? I should also mention that I am gluten-free and vegan. (And no, I cannot and will not changing that).

I hope that makes sense...I'm not great at explaining things. Thanks! )

Not sure if protein is difficult to get or not, but you might go for the recommended 1g / lb LBM for protein, instead of straight % ratio.

Just have to tweak the ratios to hit that correctly, because 150g sounds pretty high.

What is your LBM?

DawnEH612

I somewhat agree with heybales. Although i have my protein goal set at 25% of my daily calories, I aim for about 1g of protein per pound of body weight. As luck would have it, that usually is pretty close to my MFP set goal of 25% of my daily calories.

Saunz- check this out. Yu could probably replace the fruit juice with soy milk to reduce sugar and increase protein or use no sugar almond milk to reduce sugar, decrease calories but it wont add much protein.

Tofu Smoothie

(Serves 1)

This smoothie is quick to make and provides protein and fat, in addition to the carbohydrates typical in a fruit smoothie. I make twice what I need and keep the other half in a container for a future meal.

1/2 block of silken tofu
1-2 bananas
1-2 cups of frozen fruit
1-2 cups of fruit juice
Put tofu, bananas, and frozen fruit into a blender. Cover 3/4 of the ingredients with a fruit juice of your choice. Blend until smooth.

Total calories per serving: 391
Carbohydrates: 79 grams
Sodium: 17 milligrams
Fat: 6 grams
Protein: 12 grams
Fiber: 8 grams

***Jack Norris is the President of Vegan Outreach and author of the newsletter Making Sense of Nutrition Research. His site, www.JackNorrisRd.com/links, has links to articles about weight-training methods.

Saunz5

I don't know what my LBM is. I Have protein ordered now...Just waiting for it to come in! I had to go a while without it due to the fact that I have no money! But I got some for Christmas so yay! 150g is 30%.
Dawn, thanks for the recipe, I'll have to try it out! ) I'll tweek it a bit and keep you posted!

Bunnybeesweet

if your energy is good and you can easily achieve the 40:30:30 then I would keep doing that if I were you. I'm not a fitness expert but I also know enough to know that even fitness experts aren't necessarily experts on you! the 2000 calorie goal may work on paper for you, but if you're really too full I wouldn't force it down. whoever that worked for might not have been eating as nutrient-dense food as you. Just do your best with it for a while and then re-evaluate in a few months...you will probably reach your goals anyway, maybe it will just take longer?! or you might find your body adjusting and be able to eat more, as you build more muscle.

I only looked at a couple days of your diary, but I saw quite a few of those lightlife veggie protein links...I like them too, but i nicknamed them salt- links bc they are pretty high in sodium...anyway, I bring this up bc maybe that is what is making you feel too full. maybe follow your sodium intake for a while and see if that makes a difference on how much you can eat.

Mayor_West

I don't know what my LBM is. I Have protein ordered now...Just waiting for it to come in! I had to go a while without it due to the fact that I have no money! But I got some for Christmas so yay! 150g is 30%.
Dawn, thanks for the recipe, I'll have to try it out! ) I'll tweek it a bit and keep you posted!

Your BF% and by proxy, your LBM% can be calculated relatively easily and reliably using simply a scale and a tape measure. Google "Military Body Fat Calculator"- there are several sites that will calculate your BF% using your height, weight, and a few body measurements.

As for your original question, it can take quite a bit to get that many calories down, especially if you're not used to it. But the main question is- are you reaching your goals? Are you burning fat, losing inches, etc? If so, keep doing what you're doing. If not, I'd suggest cutting the carbs slightly and increasing your fats. Fats are much more calorie-dense than protein or carbs- 1g of fat = 9 calories, whereas 1g carbs or protein = 4 calories. So increasing your fats will make it easier to hit your calorie totals by eating less food.

Saunz5

Thanks guys! I'll try those suggestions out! I appreciate the feedback! It's much better when I have protein drinks. I should be getting mine in the mail tomorrow or beginning of next week! As far as my LBM is... 101.4 according to my bodyspace profile!

As far as those protein links go...I hate having so much of them, but they've been boosting my protein since I ran out of my powder...I'll be cutting down on those a lot once it gets here!

heybales

Thanks guys! I'll try those suggestions out! I appreciate the feedback! It's much better when I have protein drinks. I should be getting mine in the mail tomorrow or beginning of next week! As far as my LBM is... 101.4 according to my bodyspace profile!

So LBM of 101.4 and eating goal of 2000 calories.

Grams to hit recommendations of 0.91 / lb lbm for protein and 0.37 / lb lbm for fat, carbs gets the rest.
Protein - 92 g
Fat - 37
Carbs - 325

Ratios to get close to that then
Carbs - 60%
Prot - 20
Fat - 20

Yes, using the spreadsheet, Macros tab.

Saunz5

Why 60/20/20? Isn't that a lot of carbs???

heybales

Why 60/20/20? Isn't that a lot of carbs???

It's always recommended to confirm you are getting your grams of needed protein and fat in, let carbs fall where they may.

That's your ratios after you convert grams to calories, subtract from your eating goal, and are left with that many carbs.

You can of course do more protein, but don't think it's required.

Now, if you are pre-diabetic or have other insulin over-reactions to carbs, may want to reduce them for that reason.
But if no problems, no real need to give them up.

I was think in your case vegan diet, as long as that protein is good complete protein, may make it easier.

Saunz5

okay, I am good now that I have protein drinks again. No problems getting protein in. And it's a complete protein so that's set!

issyfit

For me it works best to log my entire day in the morning then make adjustments to my menu as needed to meet my macros better. Today I had to ditch a tortilla and have my taco meat on a salad and I added nuts because my calories were too low.

Saunz5

Yeah that's what I usually do. Haven't had a lot of groceries or my protein powder so I've been winging it lately, but back on track now!