Carbs, fat and protein stats?!

allforthethrill

56 carbs, 29 fat and 71 from protein.

Is this okay? (:

allforthethrill

BUMP!

jjrichard83

Not if it's coming from a bag of chips & a protein shake.

Whats more important - the sources of these macros & the types and sources of the fats.

Doberdawn

No way to know from what you posted. It's different for every body. As I'm learning... and I'm not the person to tell you all this... it depends on what your lean body mass LBM is. So, get calipers or an electronic pulse meter. Find out your body fat %age. Weight times BF% = body fat pounds. Weight minus body fat pounds = LBM.

Macros are determined based on this. I have repeatedly seen the figures of .8 to 1g of protein per pound of LBM. So, if you had 100 pounds of LBM, you'd eat 80 to 100 g of protein a day. Someone on here recently told me that you should also eat .5g of fat per pound of LBM, but he couldn't tell me where that figure came from. So, I'm now researching it. I've not found anything yet.

Hope this helps you.

jacksonpt

56 carbs, 29 fat and 71 from protein.

Is this okay? (:

Are those grams?

56g carbs = 224 calories
29g fat = 261 calories
71g protein = 284 calories

Thats only 769 total calories... not enough for any length of time. The ratio is ok, just try doubling those numbers.

Shadowknight137

No way to know from what you posted. It's different for every body. As I'm learning... and I'm not the person to tell you all this... it depends on what your lean body mass LBM is. So, get calipers or an electronic pulse meter. Find out your body fat %age. Weight times BF% = body fat pounds. Weight minus body fat pounds = LBM.

Macros are determined based on this. I have repeatedly seen the figures of .8 to 1g of protein per pound of LBM. So, if you had 100 pounds of LBM, you'd eat 80 to 100 g of protein a day. Someone on here recently told me that you should also eat .5g of fat per pound of LBM, but he couldn't tell me where that figure came from. So, I'm now researching it. I've not found anything yet.

Hope this helps you.

Enter Someone.


http://forum.bodybuilding.com/showthread.php?t=121703981

"2. Fats: Generally speaking, although the body can get away with short periods of very low fat, in the long run your body NEEDS fat to maintain health, satiety, and sanity. Additionally - any form of high intensity training will benefit from a 'fat buffer' in your diet - which controls free radical damage & inflammation. General guides:
Average or low bodyfat: 1 - 2g fat/ kg body weight [between 0.40 - 1g total weight/ pounds]
High bodyfat: 1-2g fat/ Kg LEAN weight [between 0.4 - 1g LEAN weight/ pounds]"

I always recommend 0.5g because it's easier to calculate.

jacksonpt

Not if it's coming from a bag of chips & a protein shake.

Whats more important - the sources of these macros & the types and sources of the fats.

Depends on the OP's goals. Weight loss has almost nothing to do with food sources.

allforthethrill

It's coming from oats, vegetables, fruits, egg white, a little bit of cheese and tuna if that helps at all. (:
I also workout everyday.

Shadowknight137

You need to eat more. Around double what you listed.

allforthethrill

You need to eat more. Around double what you listed.

Ok, how?
I'm always full and I eat 5 times a day, advice is certainly welcome!

Doberdawn

Enter Someone.


http://forum.bodybuilding.com/showthread.php?t=121703981

"2. Fats: Generally speaking, although the body can get away with short periods of very low fat, in the long run your body NEEDS fat to maintain health, satiety, and sanity. Additionally - any form of high intensity training will benefit from a 'fat buffer' in your diet - which controls free radical damage & inflammation. General guides:
Average or low bodyfat: 1 - 2g fat/ kg body weight [between 0.40 - 1g total weight/ pounds]
High bodyfat: 1-2g fat/ Kg LEAN weight [between 0.4 - 1g LEAN weight/ pounds]"

I always recommend 0.5g because it's easier to calculate.

LOL Thanks "someone". <g>

Shadowknight137

You need to eat more. Around double what you listed.

Ok, how?
I'm always full and I eat 5 times a day, advice is certainly welcome!

Holy crap! Someone willing to actually eat more.



I like you.

Okay, change your egg whites to whole eggs. Mix your meats around; salmon, red meat, chicken, etc instead of tuna all the time, Dark chocolate, nuts and fruit are good ways t post our cals up a little higher. Protein shakes can help, too. Hell, even change a "little cheese" to "a little more.

allforthethrill

You need to eat more. Around double what you listed.

Ok, how?
I'm always full and I eat 5 times a day, advice is certainly welcome!

Holy crap! Someone willing to actually eat more.



I like you.

Okay, change your egg whites to whole eggs. Mix your meats around; salmon, red meat, chicken, etc instead of tuna all the time, Dark chocolate, nuts and fruit are good ways t post our cals up a little higher. Protein shakes can help, too. Hell, even change a "little cheese" to "a little more.

Thank you! I was a vegetarian until it became too hard to get enough protein in so I began eating tuna, I'll definitely add some salmon in and go get some nuts and stuff.
Thank you!

jacksonpt

You need to eat more. Around double what you listed.

Ok, how?
I'm always full and I eat 5 times a day, advice is certainly welcome!

Your profile has no info... I assume you are trying to lose weight?

If you are trying to lose weight then that suggests you are currently overweight. How did you get overweight? By eating too much much?

Find a happy medium between eating too much life you used to and eating too little like you are currently doing.

allforthethrill

You need to eat more. Around double what you listed.

Ok, how?
I'm always full and I eat 5 times a day, advice is certainly welcome!

Your profile has no info... I assume you are trying to lose weight?

If you are trying to lose weight then that suggests you are currently overweight. How did you get overweight? By eating too much much?

Find a happy medium between eating too much life you used to and eating too little like you are currently doing.

I wouldn't say I'm really, really overweight. I'm slightly above the considered healthy BMI of 25, possibly even within that because I think I've grown a little since my last drivers license picture which has my height.

I gained a lot of weight years ago, about 30 kilos (60 pounds) lost 10 naturally after I got out of the situation, and have lost another 7 kilos (14 pounds) with diet and exercise recently. I still have another 13 kilos (26 pounds until I'll be happy).

I think my stomach has shrunk because since actually eating at least 3 - 5 times a day, drinking water and green tea I just find it really hard to eat a whole lot. I know I'm eating the right things, but I don't know how to bump up the portions as suggested.

jacksonpt

You dont have to increase portion size if you dont want... 2 spoonfulls of peanut butter have 2x the cals of 1 chicken breast.

go with things like red meat, fish, full-fat dairy, nuts/beans/seeds, etc... all are pretty calorie dense and will help get cals up while not increasing the volume of food.

allforthethrill

You dont have to increase portion size if you dont want... 2 spoonfulls of peanut butter have 2x the cals of 1 chicken breast.

go with things like red meat, fish, full-fat dairy, nuts/beans/seeds, etc... all are pretty calorie dense and will help get cals up while not increasing the volume of food.

I was a vegetarian, I had only just begun eating tuna to get a little more protein. I wouldn't stretch as far as other meats. However, I will try the peanut butter thing, I have some organic stuff in the fridge. I had just been told time and time again that something like that wasn't an option, that I needed to literally eat double, which isn't possible otherwise I'll be sick. I hope this makes sense.

Thank you though!