Protein intake
vickpreston
Posts: 33 Member
Hi All,
Firstly, forgive my complete lack of wisdom and apologies if this is a stupid question.
If my macro goals are set (by default) to
Carbs 50%
Fat 30%
Protein 20%
and today I hit
Carbs 45%
Fat 27%
Protein 28%
Is this good or bad? I am probably lightly active, however trying to be more, walking, weights and exercise dvd. Is it best to stick relatively rigidly to the recommended macros? Will extra protein lead to any additional weight gain rather than eating carbs? I am trying to lose weight.
Thanks in advance.
Firstly, forgive my complete lack of wisdom and apologies if this is a stupid question.
If my macro goals are set (by default) to
Carbs 50%
Fat 30%
Protein 20%
and today I hit
Carbs 45%
Fat 27%
Protein 28%
Is this good or bad? I am probably lightly active, however trying to be more, walking, weights and exercise dvd. Is it best to stick relatively rigidly to the recommended macros? Will extra protein lead to any additional weight gain rather than eating carbs? I am trying to lose weight.
Thanks in advance.
0
Replies
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From a health and weight aspect it's unlikely to make any noticeable difference. Whether you should strive to be rigid is something only you can answer. Being that rigid would drive me nuts, so I don't do it. But different people have different personalities and preferences. Do whatever works for you.0
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If you're still within your calories, it doesn't matter. Many people look at their fat/protein goals as minimums to hit.0
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As long as you meet your calorie goals, your long-term weight loss will not be affected by a shifting of macros.
When I was in "weight loss" mode - my typical macro breakdown tended to be a lot closer to your 45-27-28 split than the default.
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meh, I swing wildly from 30% carbs to 60% carbs, and fat sometimes hits as much as 50%.
If you are trying to lose weight, calories is the only thing that really matters. If you want to maintain muscle, try to get 0.64-0.82g/lb of protein. Fat should be at least 0.35g/lb, but honestly I ignore it as I have no problem hitting that minimum every day. After that, just eat whatever macros you want.0 -
vickpreston wrote: »
and today I hit
Carbs 45%
Fat 27%
Protein 28%
Is this good or bad? I am probably lightly active, however trying to be more, walking, weights and exercise dvd. Is it best to stick relatively rigidly to the recommended macros? Will extra protein lead to any additional weight gain rather than eating carbs? I am trying to lose weight.
If anything the higher protein / lower carb combination will be better.
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It really depends on what kind of weight you wanna lose and what you're doing to lose it. Personally I say these numbers are too low for protein. Protein is inarguably necessary for muscle gain and maintenance. And an important thing to remember is that the biological muscle building process burns fat. An increas on lean muscle mass will decrease body fat percentage.
However the next step is the exercising, what you did to burn fat or build muscle (or both)
If you're doing high intensity workouts and fast paced cardio and conditioning then carbs are crucial for fuel or energy. Plus they replenish glycogen and electrolytes.
So the question is what kind of workouts are you doing?0 -
It's different for everyone. My macros are 40% carb, 30% fat, 30% protein and that's what I seem to do best with personally.0
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vickpreston wrote: »
and today I hit
Carbs 45%
Fat 27%
Protein 28%
Is this good or bad? I am probably lightly active, however trying to be more, walking, weights and exercise dvd. Is it best to stick relatively rigidly to the recommended macros? Will extra protein lead to any additional weight gain rather than eating carbs? I am trying to lose weight.
If anything the higher protein / lower carb combination will be better.
if OP is in a consistent calorie deficit, the macro split will not matter.0 -
Thanks for all of your input! I've got 35lbs to lose, which will give me a BMI of 23.5.
Workout dvds are cardio (boxing style ones) and also circuit style workouts. Weights wise, using a weights bench and doing squats with a bar etc.0 -
vickpreston wrote: »Thanks for all of your input! I've got 35lbs to lose, which will give me a BMI of 23.5.
Workout dvds are cardio (boxing style ones) and also circuit style workouts. Weights wise, using a weights bench and doing squats with a bar etc.
I would focus on just getting into a calorie deficit and trying to keep your protein high to preserve LBM.
Once you lose about 15-20 pounds, then I would focus more on body composition, and at that point your macro split and adherence will be more important. At that point, you may also want to consider a structured lifting program like strong lifts or all pro beginner routine, or you could start them now.0 -
vickpreston wrote: »
and today I hit
Carbs 45%
Fat 27%
Protein 28%
Is this good or bad? I am probably lightly active, however trying to be more, walking, weights and exercise dvd. Is it best to stick relatively rigidly to the recommended macros? Will extra protein lead to any additional weight gain rather than eating carbs? I am trying to lose weight.
If anything the higher protein / lower carb combination will be better.
if OP is in a consistent calorie deficit, the macro split will not matter.
in your opinion, FWIW.
0 -
vickpreston wrote: »
and today I hit
Carbs 45%
Fat 27%
Protein 28%
Is this good or bad? I am probably lightly active, however trying to be more, walking, weights and exercise dvd. Is it best to stick relatively rigidly to the recommended macros? Will extra protein lead to any additional weight gain rather than eating carbs? I am trying to lose weight.
If anything the higher protein / lower carb combination will be better.
In your opinion...FWIW0 -
vickpreston wrote: »Thanks for all of your input! I've got 35lbs to lose, which will give me a BMI of 23.5.
Workout dvds are cardio (boxing style ones) and also circuit style workouts. Weights wise, using a weights bench and doing squats with a bar etc.
I would focus on just getting into a calorie deficit and trying to keep your protein high to preserve LBM.
Once you lose about 15-20 pounds, then I would focus more on body composition, and at that point your macro split and adherence will be more important. At that point, you may also want to consider a structured lifting program like strong lifts or all pro beginner routine, or you could start them now.
Cheers, I'd had a look at the ones on bodybuilding.com - I think those are the All Pro ones?0 -
vickpreston wrote: »vickpreston wrote: »Thanks for all of your input! I've got 35lbs to lose, which will give me a BMI of 23.5.
Workout dvds are cardio (boxing style ones) and also circuit style workouts. Weights wise, using a weights bench and doing squats with a bar etc.
I would focus on just getting into a calorie deficit and trying to keep your protein high to preserve LBM.
Once you lose about 15-20 pounds, then I would focus more on body composition, and at that point your macro split and adherence will be more important. At that point, you may also want to consider a structured lifting program like strong lifts or all pro beginner routine, or you could start them now.
Cheers, I'd had a look at the ones on bodybuilding.com - I think those are the All Pro ones?
The All Pro beginner's routine can be found here.
Also, the first post in this thread is a good read: community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p10 -
vickpreston wrote: »vickpreston wrote: »Thanks for all of your input! I've got 35lbs to lose, which will give me a BMI of 23.5.
Workout dvds are cardio (boxing style ones) and also circuit style workouts. Weights wise, using a weights bench and doing squats with a bar etc.
I would focus on just getting into a calorie deficit and trying to keep your protein high to preserve LBM.
Once you lose about 15-20 pounds, then I would focus more on body composition, and at that point your macro split and adherence will be more important. At that point, you may also want to consider a structured lifting program like strong lifts or all pro beginner routine, or you could start them now.
Cheers, I'd had a look at the ones on bodybuilding.com - I think those are the All Pro ones?
The All Pro beginner's routine can be found here.
Also, the first post in this thread is a good read: community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1
Awesome. Thankyou!
Edit - Yep, that's the same one. 0 -
vickpreston wrote: »
and today I hit
Carbs 45%
Fat 27%
Protein 28%
Is this good or bad? I am probably lightly active, however trying to be more, walking, weights and exercise dvd. Is it best to stick relatively rigidly to the recommended macros? Will extra protein lead to any additional weight gain rather than eating carbs? I am trying to lose weight.
If anything the higher protein / lower carb combination will be better.
if OP is in a consistent calorie deficit, the macro split will not matter.
in your opinion, FWIW.
nope not an opinion, but a fact.
0 -
vickpreston wrote: »
and today I hit
Carbs 45%
Fat 27%
Protein 28%
Is this good or bad? I am probably lightly active, however trying to be more, walking, weights and exercise dvd. Is it best to stick relatively rigidly to the recommended macros? Will extra protein lead to any additional weight gain rather than eating carbs? I am trying to lose weight.
If anything the higher protein / lower carb combination will be better.
if OP is in a consistent calorie deficit, the macro split will not matter.
in your opinion, FWIW.
nope not an opinion, but a fact.
Cosign.0 -
vickpreston wrote: »Hi All,
Firstly, forgive my complete lack of wisdom and apologies if this is a stupid question.
If my macro goals are set (by default) to
Carbs 50%
Fat 30%
Protein 20%
and today I hit
Carbs 45%
Fat 27%
Protein 28%
Is this good or bad? I am probably lightly active, however trying to be more, walking, weights and exercise dvd. Is it best to stick relatively rigidly to the recommended macros? Will extra protein lead to any additional weight gain rather than eating carbs? I am trying to lose weight.
Thanks in advance.
When I started 16 months ago, I had a similar amount of weight to lose. It took me approximately 7 months. My personal experience during this, was that I would try to hit my protein goal, and let the rest fall wherever. Hit your protein goal and do some strength training while losing, to maintain muscle mass and to look good naked when you're done
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vickpreston wrote: »vickpreston wrote: »vickpreston wrote: »Thanks for all of your input! I've got 35lbs to lose, which will give me a BMI of 23.5.
Workout dvds are cardio (boxing style ones) and also circuit style workouts. Weights wise, using a weights bench and doing squats with a bar etc.
I would focus on just getting into a calorie deficit and trying to keep your protein high to preserve LBM.
Once you lose about 15-20 pounds, then I would focus more on body composition, and at that point your macro split and adherence will be more important. At that point, you may also want to consider a structured lifting program like strong lifts or all pro beginner routine, or you could start them now.
Cheers, I'd had a look at the ones on bodybuilding.com - I think those are the All Pro ones?
The All Pro beginner's routine can be found here.
Also, the first post in this thread is a good read: community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1
Awesome. Thankyou!
Edit - Yep, that's the same one.
if you have the proper equipment then you can start them now, as they will provide you with a good foundation of strength and good intro to compound movements.0 -
vickpreston wrote: »
and today I hit
Carbs 45%
Fat 27%
Protein 28%
Is this good or bad? I am probably lightly active, however trying to be more, walking, weights and exercise dvd. Is it best to stick relatively rigidly to the recommended macros? Will extra protein lead to any additional weight gain rather than eating carbs? I am trying to lose weight.
If anything the higher protein / lower carb combination will be better.
if OP is in a consistent calorie deficit, the macro split will not matter.
in your opinion, FWIW.
nope not an opinion, but a fact.
nah, just opinion or at best generalisation.
Here are just three (of many) example cases where it did not hold true :-
http://care.diabetesjournals.org/content/25/3/425.full "women on the HP diet lost significantly more total (5.3 vs. 2.8 kg, P=0.009) and abdominal (1.3 vs. 0.7 kg, P=0.006) fat compared with the women on the LP diet"
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3748746/ "The energy-restricted HP diet resulted in more beneficial effects on weight loss and reduction of waist circumference"
http://www.ncbi.nlm.nih.gov/pubmed/17622289 " A high-protein diet was superior to a low-fat, high-carbohydrate diet either alone or when combined with an aerobic/resistance-training program in promoting weight loss and nitrogen balance, while similarly improving body composition and risk factors for the Metabolic Syndrome in overweight and obese Canadian women"
so it cannot be a universal truth that the macro composition is irrelevant, however many individuals sign up to that belief. As I said, if anything the extra protein is likely to benefit the OP. Were MFP wrong to increase standard protein from 15 to 20% ?0 -
vickpreston wrote: »
and today I hit
Carbs 45%
Fat 27%
Protein 28%
Is this good or bad? I am probably lightly active, however trying to be more, walking, weights and exercise dvd. Is it best to stick relatively rigidly to the recommended macros? Will extra protein lead to any additional weight gain rather than eating carbs? I am trying to lose weight.
If anything the higher protein / lower carb combination will be better.
if OP is in a consistent calorie deficit, the macro split will not matter.
in your opinion, FWIW.
nope not an opinion, but a fact.
nah, just opinion or at best generalisation.
Here are just three (of many) example cases where it did not hold true :-
http://care.diabetesjournals.org/content/25/3/425.full "women on the HP diet lost significantly more total (5.3 vs. 2.8 kg, P=0.009) and abdominal (1.3 vs. 0.7 kg, P=0.006) fat compared with the women on the LP diet"
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3748746/ "The energy-restricted HP diet resulted in more beneficial effects on weight loss and reduction of waist circumference"
http://www.ncbi.nlm.nih.gov/pubmed/17622289 " A high-protein diet was superior to a low-fat, high-carbohydrate diet either alone or when combined with an aerobic/resistance-training program in promoting weight loss and nitrogen balance, while similarly improving body composition and risk factors for the Metabolic Syndrome in overweight and obese Canadian women"
so it cannot be a universal truth that the macro composition is irrelevant, however many individuals sign up to that belief. As I said, if anything the extra protein is likely to benefit the OP. Were MFP wrong to increase standard protein from 15 to 20% ?
Why not take the arguing to your own thread, as this is really hijacking from the OP's post?0 -
vickpreston wrote: »
and today I hit
Carbs 45%
Fat 27%
Protein 28%
Is this good or bad? I am probably lightly active, however trying to be more, walking, weights and exercise dvd. Is it best to stick relatively rigidly to the recommended macros? Will extra protein lead to any additional weight gain rather than eating carbs? I am trying to lose weight.
If anything the higher protein / lower carb combination will be better.
if OP is in a consistent calorie deficit, the macro split will not matter.
in your opinion, FWIW.
nope not an opinion, but a fact.
nah, just opinion or at best generalisation.
Here are just three (of many) example cases where it did not hold true :-
http://care.diabetesjournals.org/content/25/3/425.full "women on the HP diet lost significantly more total (5.3 vs. 2.8 kg, P=0.009) and abdominal (1.3 vs. 0.7 kg, P=0.006) fat compared with the women on the LP diet"
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3748746/ "The energy-restricted HP diet resulted in more beneficial effects on weight loss and reduction of waist circumference"
http://www.ncbi.nlm.nih.gov/pubmed/17622289 " A high-protein diet was superior to a low-fat, high-carbohydrate diet either alone or when combined with an aerobic/resistance-training program in promoting weight loss and nitrogen balance, while similarly improving body composition and risk factors for the Metabolic Syndrome in overweight and obese Canadian women"
so it cannot be a universal truth that the macro composition is irrelevant, however many individuals sign up to that belief. As I said, if anything the extra protein is likely to benefit the OP. Were MFP wrong to increase standard protein from 15 to 20% ?
yawn, let me guess said studies probably did not control for protein, and the HP/LC group lost more weight in beginning and less at the end, so loss evened out. I think we have seen this show before....
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To be honest, I asked the question initially as I know that there are a few different schools of thought, so I guess it's all relevant!0
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blankiefinder wrote: »vickpreston wrote: »Hi All,
Firstly, forgive my complete lack of wisdom and apologies if this is a stupid question.
If my macro goals are set (by default) to
Carbs 50%
Fat 30%
Protein 20%
and today I hit
Carbs 45%
Fat 27%
Protein 28%
Is this good or bad? I am probably lightly active, however trying to be more, walking, weights and exercise dvd. Is it best to stick relatively rigidly to the recommended macros? Will extra protein lead to any additional weight gain rather than eating carbs? I am trying to lose weight.
Thanks in advance.
When I started 16 months ago, I had a similar amount of weight to lose. It took me approximately 7 months. My personal experience during this, was that I would try to hit my protein goal, and let the rest fall wherever. Hit your protein goal and do some strength training while losing, to maintain muscle mass and to look good naked when you're done
Thanks 0 -
vickpreston wrote: »Thanks for all of your input! I've got 35lbs to lose, which will give me a BMI of 23.5.
Workout dvds are cardio (boxing style ones) and also circuit style workouts. Weights wise, using a weights bench and doing squats with a bar etc.
My advice is keep protein consistent and taper carbs a little later0
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