Hello! New to counting macros :)

lauashh
lauashh Posts: 2
in Health and Weight Loss
Hey everyone! I'm a 20 year old that has been trying methods of losing weight that will actually last and I found that counting macros is the best option for me and I was given a 170/180/35 plan for losing weight! (which would obviously change when I start maintaining)

I was curious if anyone that is a macro veteran could help me out with how to go about setting up my meal plan and maybe some strategies to avoiding headaches while meal planning? The trainer who gave me the plan gave me some samples and a list of foods and SOME of the macro counts...I just don't know where to start!

P.S. I tried the counting calories but I just don't give my body the proper nutrients it needs to avoid losing muscle and keeping my body energetic! Looking forward to hearing your responses :)

Replies

  • ahoy_m8
    ahoy_m8 Posts: 3,053 Member
    I'm a little confused by your macros. What is the 35g? Fat? If so, then the protein seems challengingly high....

    Anywhoo, perhaps try this: Make a short list of the tings you enjoy most routinely for breakfast, lunch, dinner, snacks, etc. and enter them in your recipes. Then put together a day (maybe starting with protein first), and see how close you are to your macros. Then adjust. Instead of 100g chicken at dinner, perhaps you should have 140g. If the fats are a little high, consider NF Greek yogurt for breakfast instead of eggs. That sort of thing. Good luck!

    P.S. this site helps me a lot: nutritiondata.com
  • __freckles__
    __freckles__ Posts: 1,238 Member
    Hey everyone! I'm a 20 year old that has been trying methods of losing weight that will actually last and I found that counting macros is the best option for me and I was given a 170/180/35 plan for losing weight! (which would obviously change when I start maintaining)

    I was curious if anyone that is a macro veteran could help me out with how to go about setting up my meal plan and maybe some strategies to avoiding headaches while meal planning? The trainer who gave me the plan gave me some samples and a list of foods and SOME of the macro counts...I just don't know where to start!

    P.S. I tried the counting calories but I just don't give my body the proper nutrients it needs to avoid losing muscle and keeping my body energetic! Looking forward to hearing your responses :)

    Here, this is how I set my macros: http://www.youtube.com/watch?v=7cc18wLJW3k&feature=youtu.be

    I treat my protein and fat macros as minimums. I try to go over both every day. Everything left over is carbs.

    My advice? Just eat like you normally would for a week (keep within your calorie goal) and see where you need to increase/decrease. If you need more protein, then eat foods higher in protein like more meat, cheese, protein bars, etc. Just do little tweaks here and there. No need to follow a set "meal plan" unless you have digestion issues or something like that where you can't tolerate certain types of food. Also, look at people's diaries for ideas. When I needed more protein, I just stalked my friends' diaries for ideas.

    Last thing - 180 grams of protein seem like a lot for a minimum goal. I mean, you can eat that much, it's not going to do any harm. Just leaves less room for delicious fats and carbs.
  • lauashh
    lauashh Posts: 2
    Thanks for the responses guys!

    And yes was the 35 was fats!

    I'm going to take your advice it is helping a lot! And yes I might tweak the protein to allow for more fats and/or carbs as I watch the youtube video...again thanks for the advice and I hope these next couple of weeks aren't to difficult!
  • AJ_G
    AJ_G Posts: 4,158 Member
    Protein seems high, fat definitely seems low. Calculating macros is actually pretty easy.

    For fat, 0.4g per lb of body weight

    For protein, 0.82g per lb of body weight OR 1g per lb of LEAN BODY MASS. If you feel that you are in the highly overweight or obese category, definitely use the LEAN BODY MASS calculation.

    For carbs, fill the rest of your calories with carbs and you're set to go.
  • cmacr
    cmacr Posts: 6 Member
    Practice makes perfect when counting macros, don't worry it doesn't take long at all to get into the habit.

    Have to agree with AJ_G fats are a little low and your protein target is higher than what I use ( I aim for a minimum of 155g per day and weigh 220lbs).

    Without getting too technical, AJ's numbers are right on the money in my opinion.

    The best way about it is to have fun with it, the numbers are a guide and don't freak out if you are slightly over or under your goal ( I tend to aim to be within 10g of my target macros).

    One of my go to sources is a Youtube channel called the Diet Kitchen, you will find a lot of good recipes with macro information that will give you a good start.

    To give you an idea of a typical day for me:

    Calories = 2000
    Minimum Protein = 152
    Minimum Fat = 60
    Maximum Fat = 100

    Any extra calories are carbs

    Breakfast
    Shake
    Bran flakes w/ milk
    Coffee

    Lunch
    Chicken salad with dressing

    Dinner
    Burger (no roll/bun)
    Salad
    Wedges

    Snacks
    Omlette and low fat cheese
    Light snack bar
    Chocolate rice cake

    Total Calories 1999
    Protein 163g
    Total Fat 81g
    Total Carb 147g

    So in summary hit my calories (which is the most important aspect)
    11g Over protein (so hit my minimum but didnt take in excessive amounts)
    80g Fat is smack bang in the middle of my healthy fat range
    Rest is carbs

    After a couple of weeks it becomes second nature, you will become familiar with your target numbers and you'll be able to eat a varied diet which keeps things interesting.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    are you still going to be counting calories? or just macros?

    My macros are set at 50/25/25 %...calories at 2000.

    Keep in mind to maintain LBM it's not just about protien it is also about resistence training.

    My diary is open if you want to take a look. In order to get in the 120g of protien a day I have to eat protien with every meal.

    I don't always hit it on the weekends but I come close...
  • quellybelly
    quellybelly Posts: 827 Member
    Protein seems high, fat definitely seems low. Calculating macros is actually pretty easy.

    For fat, 0.4g per lb of body weight

    For protein, 0.82g per lb of body weight OR 1g per lb of LEAN BODY MASS. If you feel that you are in the highly overweight or obese category, definitely use the LEAN BODY MASS calculation.

    For carbs, fill the rest of your calories with carbs and you're set to go.

    bump for future reference

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