Low-Carb Diet, Macros

gerbillama03 wrote: »

I am not mistaken about my intake. I know how much I eat a day. Most of the time I am way too busy to eat. It is a struggle to get up to 1200. I don't do it most days. Either you believe it or you don't.

If anyone wants to give me insight towards my actual question, that would be appreciated. Thank you.

Sure, you can use Custom Goals to dial in your own calorie goal and macros split in steps of 5%

for example for low carb you might go for 5,10 or 15% from carbs and 20 - 35% from protein with the rest from fats. If you want something more moderate then 30C / 30P / 40F perhaps

http://www.myfitnesspal.com/account/change_goals_custom

gerbillama03 wrote: »

My daily recommended calories are at 1200. Fitness pal has my macros set at 55% carbs, 25% protein, 20% fat. Can I lower my carbs to 30% with no ill effects, or should I continue on my default macros?

You absolutely can alter them to your suggested carb range with great results. I know how steroids can wreak havoc! Yarwell's advice above is great. Best wishes to you!

To the OP: don't take any of this advice personally. Try to listen to what @ndj1979 is saying with an open mind. We are trying to help you do this accurately and healthily.

Measuring cups for solids is pretty inaccurate. Do an experiment! Try weighing all solids and using the correct MFP entry (the database has a LOT of inaccurate entries) for 2-4 weeks and see what happens to your weight. See what your "old" way of eating and drinking truly added up to. If you've already given up lattes, add one at the end of the day to your diary just to see where it puts you at. You can delete since you're not really drinking it.

If you "gain" on 900 TOTAL calories, I don't think that you'll lose weight on 1200. That doesn't make much sense to me. It makes more sense that you were estimating calories eaten (a lot of little inaccuracies can add up fast! Trust me!) and drinking one (or more?) latte a day? Maybe eating and drinking more than you think isn't so impossible. I know it sucks to be wrong and it can get embarrassing especially on a pubic board, but a big part of growing up is admitting your mistakes. Be humble and open minded. This will happen throughout your life, so it's best to learn to take things in stride and don't be so easily offended.

As far as macros go, this is what I do: fat minimum = 0.35g per pound of total body weight. Protein minimum = 1g per pound of LBM. I fill the rest in with whatever carbs, fat, or protein I want. A calorie deficit is the driver for weight loss. Carbs bond with water so if you cut out some carbs, but replace them with the same amount of calories from other sources, you will only lose water weight (which will come back once you up your carbs). Carbs are important for energy and things like blood production (yes, carbs make up our blood. That would explain the cookie and pretzels I'm offered after donating blood, right?)

If you want to maximize fat loss while minimizing muscle loss, eat at a moderate deficit (TDEE minus 10-20%), enough protein, and do some sort of progressive resistance training (I lift heavy). If you only care about the number on the scale, a calorie deficit is the only thing required. Eat whatever foods keep you satiated while on a deficit, but that boils down to personal preference. Don't forget about micronutrients (fiber, vitamins, minerals) for overall health. I hope this helps.

gerbillama03 wrote: »

DesiraeLynn24 wrote: »

Hi Gerbillama03, Sounds like there isn't a whole lot of listening going on here. I have read the dialog and I figured I was just chime in and try to give a little help.

Honestly, the macro settings (fat, carb and protein amounts) are a little skewed in my opinion. What I personally use MFP for is to log my food and make sure I'm hitting my numbers. If you like I can give you the break down of how I get mine.

In general, depending on your goals:
Fat should be 15-20% of your calories
Protein should be 40-50%
Carbs would take up the remaining amount

Now Mantium did give you some good info. Yes, you can take away from carbs, however make sure to balance the subtraction by adding more protein and/or healthy fats.

Now I know the struggle to remember to eat. My little trick that usually keeps me on track is eating every 2.5 hours small meal like snacks. I set an alarm on my phone for feeding time. Now this isn't full proof because if I'm working I can't always put what I am doing on hold to go get some chicken or eggs but it helps.

(BTW I understood what you meant by drinking your calories away with lattes)

Thank you! I am usually way too busy to eat. I'm a chronic meal skipper. I DID ingest the majority of my calories in the form of lattes.

I'm hoping I can get to 50% in protein. I just wanted to make sure it wasn't going to hurt me in terms of energy level.

It was clear to me that you meant you ingested the majority of your calories in the form of lattes. I increased protein (and fat, fiber, veggies and exercise) and have MORE energy. (And am sleeping better as well.)

ndj1979 wrote: »

kshama2001 wrote: »

gerbillama03 wrote: »

DesiraeLynn24 wrote: »

Hi Gerbillama03, Sounds like there isn't a whole lot of listening going on here. I have read the dialog and I figured I was just chime in and try to give a little help.

Honestly, the macro settings (fat, carb and protein amounts) are a little skewed in my opinion. What I personally use MFP for is to log my food and make sure I'm hitting my numbers. If you like I can give you the break down of how I get mine.

In general, depending on your goals:
Fat should be 15-20% of your calories
Protein should be 40-50%
Carbs would take up the remaining amount

Now Mantium did give you some good info. Yes, you can take away from carbs, however make sure to balance the subtraction by adding more protein and/or healthy fats.

Now I know the struggle to remember to eat. My little trick that usually keeps me on track is eating every 2.5 hours small meal like snacks. I set an alarm on my phone for feeding time. Now this isn't full proof because if I'm working I can't always put what I am doing on hold to go get some chicken or eggs but it helps.

(BTW I understood what you meant by drinking your calories away with lattes)

Thank you! I am usually way too busy to eat. I'm a chronic meal skipper. I DID ingest the majority of my calories in the form of lattes.

I'm hoping I can get to 50% in protein. I just wanted to make sure it wasn't going to hurt me in terms of energy level.

It was clear to me that you meant you ingested the majority of your calories in the form of lattes. I increased protein (and fat, fiber, veggies and exercise) and have MORE energy. (And am sleeping better as well.)

then you clearly missed this post on page 1:

I was EATING 500-600 calories. I was DRINKING 300+. That's an intake of close to 900, on steroids, of mostly sugar and fat. Fat and sugar (if you are on steroids) fuel weight gain. I don't understand why that's hard for anyone to accept. Just because I don't ingest 2000+calories a day doesn't mean I can't gain weight.

so OP clearly said she gained on 600 calories + 300 from lattes = 900

Oh dear sweet baby Jesus just drop it already. Yes the calculation would put her at 900 calories. Yes she did gain weight when she was drinking lattes. Yes she probably did a huge miscalculation on the amount of calories she took in prior to actually logging, measuring and getting control over her life. Stop beating a dead horse and if you want to help than help. Give her advice on meals, training, substitutions for unhealthy foods and motivation. Belittling anyone does not always motivate most of the time it will just make a person say F this I'm over it.