for those who set their own macro goals...

jamiek917

what are yours?
mine is 40 carb/ 25 fat/ 35 protein

DeeOnAMission

30 carb/35 fat/35 protein....I wish I could do 100 carb

NRBreit

40% carb, 35% protein, 25% fat. Approx. 200g protein, 2,400 net cals.

jamiek917

100 carb is soooo hard!!!

theskinnylist

30 carb/ 20 fat/ 50 protein

iceey

wow. How do you all get that much protein? I'm stuggling at 20% protein. What do you eat if you are near the end of the day and need a hit of protein but not carbs/fat?

jamiek917

Add more throughout the day. Eggs. Protein shakes/bars/recipes. Raw nuts. Cottage cheese or high protein yogurt. More meat! Edamame.

Jessi_Brooks

Mine are 40/30/30

_noob_

40/40/40

coolraul07

My C-F-P ratio is currently 50-30-20 because I'm doing cardio exclusively. As I start to incorporate strength training, I will tweak by slowly taking from carbs to give to protein until I find an optimal mix (e.g. 40-30-30).

ajhugz

wow. How do you all get that much protein? I'm stuggling at 20% protein. What do you eat if you are near the end of the day and need a hit of protein but not carbs/fat?

tuna

berthabunny

what are yours?
mine is 40 carb/ 25 fat/ 35 protein

About the same, all though I have tweeners, more 43, 22, 35 I do lots of cardio, so need more carbs

141by2016

40/40/40

Can not tell if joking. 120% must be really hard to hit

ajhugz

50 carb 30 protein 20 fat

rm7161

wow. How do you all get that much protein? I'm stuggling at 20% protein. What do you eat if you are near the end of the day and need a hit of protein but not carbs/fat?

Plain nonfat Greek yogurt on a bed of lettuce and a bit of salsa to jazz it up. Hardly registers on the carbs and fat.

Daniloveshockey94

40/30/30

Wade406

70/15/15

Protein is extremely misunderstood. If getting more protein gave us bigger muscles, we could take a protein pill and have Arnold biceps. When you stress your muscles with lifting, your bodily systems find the protein stores. You just need enough to sustain you, since the liver sluffs off the extra anyway.
15% is enough for most people if you are eating adequate calories.
Lowfat is 15% or less. No added oil, no cheese. Anything else is a fatty diet.

DopeItUp

35/30/35. Nice and balanced

Crazy4Healthy

40 c / 30 p / 30 f, tend to get closer to 30/35/35... I'm usually low on the carbs

jonnythan

I had to check because I think more in terms of actual quantities than percentages. Like I know off the top of my head that I try to get 140g of protein and 50g of fat a day, with the rest carbs.

Looking at my goal settings, it's 35/35/30 carb/protein/fat. When I go to maintenance mode it'll be more like 50/25/25 or 40/30/30.

rm7161

70/15/15

Protein is extremely misunderstood. If getting more protein gave us bigger muscles, we could take a protein pill and have Arnold biceps. When you stress your muscles with lifting, your bodily systems find the protein stores. You just need enough to sustain you, since the liver sluffs off the extra anyway.
15% is enough for most people if you are eating adequate calories.
Lowfat is 15% or less. No added oil, no cheese. Anything else is a fatty diet.

Not everyone eats higher protein for building muscle, in fact at a calorie deficit, you are sure not to build it anyway.

Nah, I eat higher protein, 45/20/35 abouts, to control cravings. And it works.

jonnythan

70/15/15

Protein is extremely misunderstood. If getting more protein gave us bigger muscles, we could take a protein pill and have Arnold biceps. When you stress your muscles with lifting, your bodily systems find the protein stores. You just need enough to sustain you, since the liver sluffs off the extra anyway.
15% is enough for most people if you are eating adequate calories.
Lowfat is 15% or less. No added oil, no cheese. Anything else is a fatty diet.

You might want to rethink that advice:
http://www.jissn.com/content/3/1/7

Most studies confirm that people who exercise hard and/or are losing weight should be shooting for at least 1.5g/kg of bodyweight. For a 150-lb person losing weight that's over 100g of protein, which for someone eating a 1500 calorie diet is over 25%.

And "low fat" seems silly to me. If I got 70% of my calories from carbs while losing weight I'd be constantly starving.

WendyTerry420

45/20/35

Starla_

40/30/30

Though I tend to be lower on carbs and higher on fat

Latte_Lover

70/15/15

Protein is extremely misunderstood. If getting more protein gave us bigger muscles, we could take a protein pill and have Arnold biceps. When you stress your muscles with lifting, your bodily systems find the protein stores. You just need enough to sustain you, since the liver sluffs off the extra anyway.
15% is enough for most people if you are eating adequate calories.
Lowfat is 15% or less. No added oil, no cheese. Anything else is a fatty diet.

<---results of a fatty diet...macros are 40/30/30

jonnythan

70/15/15

Protein is extremely misunderstood. If getting more protein gave us bigger muscles, we could take a protein pill and have Arnold biceps. When you stress your muscles with lifting, your bodily systems find the protein stores. You just need enough to sustain you, since the liver sluffs off the extra anyway.
15% is enough for most people if you are eating adequate calories.
Lowfat is 15% or less. No added oil, no cheese. Anything else is a fatty diet.

<---results of a fatty diet...macros are 40/30/30

Awesome. Fat is delicious and healthy.

Yeller_Sensation

TheNewDodge

20/30/50

KidRada

40 FAts / 40 Protien/ 20 carbs the best way to cut , but keep the fats HEALTHYYYY !!!!

Wade406

70/15/15

Protein is extremely misunderstood. If getting more protein gave us bigger muscles, we could take a protein pill and have Arnold biceps. When you stress your muscles with lifting, your bodily systems find the protein stores. You just need enough to sustain you, since the liver sluffs off the extra anyway.
15% is enough for most people if you are eating adequate calories.
Lowfat is 15% or less. No added oil, no cheese. Anything else is a fatty diet.

<---results of a fatty diet...macros are 40/30/30

I was at 50/25/25 for 3 years, and saw a lot of good progress. I lost weight and felt healthy. I am a competitive DH mountain bike rider (not pro, but I compete). I am not as lean as you, and my focus was not on external appearance, instead my goal was performance. Winning the Masters class at races. I burned 121,800 calories in 2012 according to my heart rate monitor, mostly cycling, cross country skiing, and ultimate frisbee.

This January I switched to a whole foods plant based diet because of what I learned watching the movie "Forks Over Knives". I cannot express in words how good I feel as a result. My times on a timed rando skiing course went from 58 minutes to 46 minutes, destroying my prior personal best times. I cannot say enough about it. 90% of the people I talk to are skeptics. I get it. All that I can say is that I've tried everything in my 54 years. In 7 weeks of not eating meat, fish, dairy, eggs, added oil it's shocking how superior this way of eating is. One of the big reasons is NO MORE PORTION CONTROL. I hated never feeling quite sated.