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cjnolt
cjnolt Posts: 82 Member
in Social Groups
Hi! I have been eating clean and on maintenance for awhile - however; these last two months I have let carbs and sugar take over. What a slippery slope! I now am gearing up to start primal/paleo. I have downloaded serveral books on primal/paleo.

I have tweaked my macros to 45 p/ 35 c/ 20 f - Is that a good place to start? Please feel free to friend me...

Thanks -

Replies

  • cjnolt
    cjnolt Posts: 82 Member
    Actually -My MACROS are set for - I made a mistake when I typed my earlier post...

    35% PROTEIN
    20% CARB
    45% FAT

    Thanks...
  • Momwasix
    Momwasix Posts: 623 Member
    how did you come to go primal paleo? how did you come up with those macronutrients? I'm new too so trying to understand everything I'm doing primal i like diary.
  • RekindledRose
    RekindledRose Posts: 523 Member
    The best advice I've ever read about setting your targets is here

    http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets.

    That being said, I set mine at 50% of my calories from protein, 30% fat and 20% carbs, only because I tend to not lose wait if I eat more than 40 grams of carbs a day.
  • CRody44
    CRody44 Posts: 776 Member
    The Palio diet recommends
    Protein 19-35% of total calories
    Carb 22-40%
    Fat 28-47%

    Archevore recommends
    10-30% protein
    5-35% Carbs 50-70g starch carbs
    50-80% fat

    Primal Blueprint recommends
    50-100 grams of carbohydrates per day to lose weight
    100-160 grams for weight maintenance
    Over 150 grams to gain weight
  • CRody44
    CRody44 Posts: 776 Member
    Oops, forgot this:
    The Primal Blueprint
    Protein: Average .7 – 1 gram per pound of lean body mass/day – depending on activity levels (more at times is fine).
    Carbs: 50-100 grams/day (or less) = accelerated fat loss. 100-150 grams/day = effortless weight maintenance. Heavy exercisers can increase carb intake as needed to replace glycogen stores.
    Fat: Enjoy freely but sensibly for balance of caloric needs and high dietary satisfaction levels.

    I set my calories (2100) on MFP for my desired weight. My Macros are set at 57% fat (133 grams), 35% protein (184 Grams) and 8% carbs (42 grams), although I try to stay lower on carbs if I can. I don’t enter any exercise into MFP because they add it to your totals, which doesn’t let me be in control of what I m really eating.
  • ukgirly01
    ukgirly01 Posts: 523 Member
    I'm primal but also aiming for rapid weightloss so mine are set to 60% fat %35 protein 5% carb
    I'll change it's when I get to a healthy weight so I can ensure getting enough nutrients from veggies which will mean more carb
    Mark Sisson says he doesn't worry about macros as he'll hit them naturally by eating primarily but that's more for maintenance

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