Anyone out there using 40-40-20?

melgibson
melgibson Posts: 702 Member
edited September 21 in Food and Nutrition
Hi all !!

I'm in the final few lbs of my weight loss and am struggling to get them off, been maintaining for months at my current level - which I'm pretty happy with but I want to make that final push now and reach my goal.
These last few lbs don't want to come off!!!
Trouble being that I'm already in the low side of healthy and things get much harder.
I think I need to up my protein and build muscle to shift these last stubborn few pounds to get back to my all time perfect weight.
Swap muscle for fat!!
Would be good to hear from anyone doing same or similar ratios :smile:
Would love to hear others experiences and was has worked for you, also any petite ladies doing this would be especially suitable as I'm only 5"1' and things are different for us, sometimes!!
Thanks in advance
Mel xx :flowerforyou:

Replies

  • jillybeanruns
    jillybeanruns Posts: 1,420 Member
    I don't have similar ratios (i'm at 50-25-25) but just wanted to say good luck! I'm also petite at 5'3 1/2 and on the lower end of the healthy scale. Trying to drop the last 3.2 currently, but the last 8-10 pounds have been quite a struggle!
  • Angel1029
    Angel1029 Posts: 459
    I agree with you both. I'm on 50-30-20 and I would like to lose the last few as well, it's been a struggle. I'm 5'1" as well and kinda stuck where I am and have been for about a month.
    Good luck!

    Angel
  • Becka77
    Becka77 Posts: 284 Member
    sidebar question: what is 40-40-20?
  • Angel1029
    Angel1029 Posts: 459
    It's the macronutrients of protein (40%), carbs (40%) and fat (20%).
  • peck113
    peck113 Posts: 19
    Well, at the moment I have my %s at 35-30-35. I'm 5'4" , 105lbs and 15% body fat . I'm trying hard at the moment to gain lean muscle. I am not using the site to lose weight, I use it more so that my clients can look at my food diary and see that I practice what I preach. I'm a personal trainer and I've found that it helps for my clients to see what I have to eat everyday.

    If you are really wanting to exchange fat for muscle then you have to stop looking at the lbs and look at the inches.
    I'm sure you've been told that muscle weighs more than fat but takes up less space..

    Have you changed your workouts any? Try HIIT for a while. it will kick your butt
  • Angel1029
    Angel1029 Posts: 459
    I agree, I just finished Insanity and it really helped a lot and I got a but kicking.
    Next week I'm starting up my Kettlebell workouts so I'm hoping that will help out a bit.
  • Holton
    Holton Posts: 1,018
    I am not petite as I am 5'7", but I have been using 40 -40-20 for several weeks now. I too have stalled again in my weight loss with only 3-5 pounds to go. For a month now my weight has fluctuated 2-5 pounds, almost getting within 2 pounds of my goal, but never making it before rising again. It is so frustrating!!!!!!!!!! I realize I look good and people tell me I don't need to lose another ounce, but I do. For my height, getting to my set goal is only in the midrange for my height, which I think is reasonable. BUT I want to reach it such that I have a little buffer zone or wiggle room so to speak. I have tweaked my calories once before, but probably need to up my exercise level (Which is my weakest link anyway) to make it happen. Will be interesting to follow what other folks say if they have had success with other methods. Good luck to you. Let 's keep plugging away! It is harder here at the end, but doggone it we are going to make it!
  • drvvork
    drvvork Posts: 1,162
    I'm 5'5'' using 35% carbs 40 proteins and 25% fats - I took that metabolizer typing test [ http://caloriecount.about.com/metabolic-types-eating-ft93247 ] and these are the numbers recommended for my metabolic type and am happy with them. I'm at maintenance and am still losing at very small increments - I started maintenance about 5# above my actual goal weight. I'm trying to get my body fat down to where they consider me okay... not obese (Oh, how I HATE that word!:explode: ) [ http://www.bmi-calculator.net/body-fat-calculator/ ]. Anyway... congratulations on your goals that you have met and the one final big one that I'm sure you will hit. :bigsmile:
  • melgibson
    melgibson Posts: 702 Member
    Thanks everyone :bigsmile:
    I'm doing this in preparation to starting the 30 Day Shred DVD this month, I want to try to have the right ratios before starting the 30 days to give myself the best possible results from it.
    I'll also be using my stepper at home (LTT) every single day and I also do Dance workout DVD's and yoga at home.
    I do arm weights, sit ups and push ups most days and also various other things here and there to keep me from getting bored and stuck in a pattern, I know it's best to mix things up so I do try my best.
    I love walking and walk most days, I've been trying to build up to running everyday but suffered an injury some months back from over doing the running too quickly and feel I probably need to get little stronger first - I damaged my hip and it took ages to get better so I'm a bit scared of doing the same again.
    Any advice greatly welcomed and anyone doing similar would love to hear your personal experiences and what really worked well for you, and what has not worked too!!
    Thanks to everyone who's responded so far, I will post again tomorrow when not so pushed for time, can answer some questions then, sorry for delay xx
    All the best
    Mel xx :flowerforyou:
  • kdiamond
    kdiamond Posts: 3,329 Member
    I've pretty much always done 40-40-20. I'm 105 pounds and 5'3". I workout a lot so I make sure to eat 1-1.5 grams of protein per pound of body weight. That's a great combo for someone who is very active. If you're not as active, it is not necessary to eat as much protein.
  • Ichabod
    Ichabod Posts: 6
    if you are new to 40-40-20, or aren't sure about the numbers translate for your diet plan, it's 40% of your CALORIES from protein and from carbs, and 20% from fat. Your MFP food summary shows how many GRAMS, of protein fat and carbs you eat. (If you eat 20% fat by grams, that's 36% of your calories from fat, and 32% each from protein and carbs.)
    A simple example of 40-40-20 for a 1700 calorie person would be to eat 170g of protein, 170 grams carbs, and bout 38 grams of fat.
    The MFP software default is a little light on protein and high on carbs for my lifestyle and goals. I'm not a low-carb advocate by any means, but i believe that 40-40-20 is healthy and balanced for both general population and active individuals alike. You can actually force your daily goals to 40-40-20 in the program by using the custom button under Goals/Change Goals. it takes some tinkering, but eventually you can make it list what you want.
  • melgibson
    melgibson Posts: 702 Member
    Thanks for all your words of encouagement :smile:

    I have done high protein several time before each in different ways, this time I'll be aiming for as healthy as possible.

    Good luck to allislefttogain and Angel1029 ... we are challenged!! lol
    I have to say I know we have all worked hard to come this close as thing are tougher if your petite so well done to you too xx
    drvvork - thanks for that I will take that test myself and see what it says, might help me out, thank you :bigsmile:

    I'm starting the 30 day shred this month and what to get my diet as good as I can to fuel and build muscles, I haven't much time to play around with ratios so wanted to see what has worked for others, I'll be starting on the 23rd of this month.
    I think the 40-40-20 will work out ok, I might shift to 40-35-25 as I seem to be incurring some healthy fats by making meals up this way - which can't be helped. I also seem to have space on the carbs to do this so that might be where I end up for the 30DS.

    I have some way to go with my fitness - as an ex-smoker I am still building up stamina and strength but have improved massively and feel I am fitter now than in my 20's. I will definitely give the HIIT a shot when I feel like a challenge.
    The shred will be similar to that and about as much as I can handle right now.
    I am out to get really fit and healthy so I won't be slowing down after I complete this 30 days challenge.
    I hope it'll be the thing to tip the balance for me and get those last few lbs off and build some extra muscle and strength.

    Would love to hear from anyone who has done workouts that would be good for me :smile:
    And anyone who is using either ratios or similar and your experiences and advice, thanks again in advance

    Thanks to everyone who's commented already, all input welcomed xx
    Mel xx :flowerforyou:
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