Newbie to Macros

brydo86
brydo86 Posts: 47 Member
in Recipes
Hi guys

Currently in week 4 on the insanity programme and have been advised to switch up to a 50 protein 30 carb and 20 fat macros diet. I am totally new to this and I am clueless as what foods will suit this diet.

If anyone can share plans that they are on and or know of then it would be a big help.

I was advised to cut down on the carbs and drink more and more water.

Any help is much appreciated, thanks!

Replies

  • synthomarsh
    synthomarsh Posts: 189 Member
    I am well trying for a 50/30/20 and the best advice I can give you is you have to get that protein up. I use protein shakes probably twice a day. Also I eat a lot of tuna, eggs, chicken and fish. the best time of the day to eat your carb portions are during the morning or pre-work maybe lunch depeneding on your work out schedule. try to stick with just meats and veggies after. I try to avoid sugar and bread all together while on this diet. It is still important to get your fiber as it bonds to fat and takes it out look into psyllium husk to throw in one of your protein shakes to keep fiber up. but its working for me very well. good luck
  • brydo86
    brydo86 Posts: 47 Member
    Thx for the reply. I am trying to get the protein up and will start to take two shakes a day. I also went out and bought lots of eggs and meat. What do you eat to get your fibre intake? Thanks again
  • sruckstuhl
    sruckstuhl Posts: 13 Member
    You should be able to get most of your fiber from vegetables and fruit. Also, brown rice, quinoa, oatmeal, are good sources.

    So, If you are on a 2000 calorie/ day, that would mean:

    2000cal x 30% carbs = 600 calories/ 4 = 150 grams of carbs

    2000cal x 20% fats = 400 calories/ 9 = 44 grams of fat

    2000cal x 50% protein = 1000 calories/ 4 = 250 grams of protein per day


    A sample menu could be something like:

    1. Protein shake: 150/3/1/24
    2. Oatmeal w/ strawberries and plain 0% greek yogurt mixed in: 265/38/3/23
    3. Apple and 2 tbs. almond butter: 270/29/16/6
    4. 7 oz.Grilled chicken, broccoli, sweet potato: 471/31/7/68
    5. Quest Bar: 170/2/6/20
    6. 6 oz.Grilled salmon, broccoli, quinoa: 537/44/18/43
    7. Protein shake: 150/3/1/24

    Total for the day: 2013 cals/ 150 carbs/ 52 Fat / 208 protein
  • brydo86
    brydo86 Posts: 47 Member
    You should be able to get most of your fiber from vegetables and fruit. Also, brown rice, quinoa, oatmeal, are good sources.

    So, If you are on a 2000 calorie/ day, that would mean:

    2000cal x 30% carbs = 600 calories/ 4 = 150 grams of carbs

    2000cal x 20% fats = 400 calories/ 9 = 44 grams of fat

    2000cal x 50% protein = 1000 calories/ 4 = 250 grams of protein per day


    A sample menu could be something like:

    1. Protein shake: 150/3/1/24
    2. Oatmeal w/ strawberries and plain 0% greek yogurt mixed in: 265/38/3/23
    3. Apple and 2 tbs. almond butter: 270/29/16/6
    4. 7 oz.Grilled chicken, broccoli, sweet potato: 471/31/7/68
    5. Quest Bar: 170/2/6/20
    6. 6 oz.Grilled salmon, broccoli, quinoa: 537/44/18/43
    7. Protein shake: 150/3/1/24

    Total for the day: 2013 cals/ 150 carbs/ 52 Fat / 208 protein
  • brydo86
    brydo86 Posts: 47 Member
    You should be able to get most of your fiber from vegetables and fruit. Also, brown rice, quinoa, oatmeal, are good sources.

    So, If you are on a 2000 calorie/ day, that would mean:

    2000cal x 30% carbs = 600 calories/ 4 = 150 grams of carbs

    2000cal x 20% fats = 400 calories/ 9 = 44 grams of fat

    2000cal x 50% protein = 1000 calories/ 4 = 250 grams of protein per day


    A sample menu could be something like:

    1. Protein shake: 150/3/1/24
    2. Oatmeal w/ strawberries and plain 0% greek yogurt mixed in: 265/38/3/23
    3. Apple and 2 tbs. almond butter: 270/29/16/6
    4. 7 oz.Grilled chicken, broccoli, sweet potato: 471/31/7/68
    5. Quest Bar: 170/2/6/20
    6. 6 oz.Grilled salmon, broccoli, quinoa: 537/44/18/43
    7. Protein shake: 150/3/1/24

    Total for the day: 2013 cals/ 150 carbs/ 52 Fat / 208 protein

    Thanks for that! What do the numbers after the meals mean though? :s
  • gddrdld
    gddrdld Posts: 464 Member
    Her numbers represent the number of calories/grams of carbs/grams of fat/grams of protien.
  • lbpslah
    lbpslah Posts: 35 Member
    I am interested in this post, as I am starting to ATTEMPT to use macros for my diet, my macros aren't the same as yours, but the ideas will help! GOOD LUCK!!

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