Check My Diary!?

peaceout_aly
peaceout_aly Posts: 2,018 Member
edited November 2024 in Food and Nutrition
Hello! I'm trying to maintain my weight and gain some muscle. I've increased my macros for protein and lowered them for carbs, although meeting them exactly is near impossible. Just wanted to get everyone's opinions on my daily food intake - what can I eliminate/replace to see better results? Just trying to eat as nutritiously as possible in order to give my body the nutrients it needs to recoup from these hard work outs (15 minutes of stretching, 45 minutes of strength training/lifting and 12 minutes of running at 6MPH - 6 x a week - increasing to 7 x a week, hopefully).

Replies

  • errollmaclean
    errollmaclean Posts: 562 Member
    What are your stats? Height/weight?
  • AliceDark
    AliceDark Posts: 3,886 Member
    Did you set MFP to maintain? I have a hard time believing that 1462 calories is your maintenance level, unless you're super short, light or sedentary.
  • peaceout_aly
    peaceout_aly Posts: 2,018 Member
    1250 is my maintenance level - only more because I worked out today. I am short, light and sedentary! LOL. I work an office job 8 hours per day, 5 days a week, which is also why I go so hard with my work outs - to compensate. I am 4' 11" (I think I gave myself an extra inch on MFP) and am currently 112 lbs. Was 98 lbs. at my lightest.
  • AliceDark
    AliceDark Posts: 3,886 Member
    Which calculator did you use to come up with 1250 as your maintenance level? Even as short and light as you are, that's low. According to Scooby's calculator (http://scoobysworkshop.com/calorie-calculator), even if I put that you have a desk job with little exercise, your BMR is at 1310. (That calculator rolls your average weekly exercise into your total, so with your exercise, your goal would be higher). I'm only continuing to ask about this because you're not going to gain muscle if you're consistently under-eating.
  • pittdan77
    pittdan77 Posts: 98 Member
    Going to guess you're just putting muscle on. Your diet isn't terrible at all from what I see. Keep an eye on your sodium.
  • peaceout_aly
    peaceout_aly Posts: 2,018 Member
    That is just what MFP assigned me. I didn't use any outside calculator. Input my details and that is the amount that MFP prompts me to meet daily before I enter my exercise. And yes, Pittdan77, just aiming to gain some muscle. I'm sure with that will come some pounds, but trying to not pay so much attention to that.
  • errollmaclean
    errollmaclean Posts: 562 Member
    How long have you been at 1250 and 112? Aside from regular fluctuations does your weight stay stable at 1250?
  • errollmaclean
    errollmaclean Posts: 562 Member
    Your macros look good. Might want to switch out some cup/spoon measurements for grams to be more accurate.
  • peaceout_aly
    peaceout_aly Posts: 2,018 Member
    Errollm, just started 1,250 this week! Thinking I'll gain or lose at this calorie allotment? I work out regularly, also. I should really check my weight tonight to make sure that is accurate too. Haven't check it for a while. And yes! I need to invest in a food scale, for sure.
  • tillerstouch
    tillerstouch Posts: 608 Member
    Why did you lower carbs? That's usually done during a cutting period not a muscle building/bulking period.

    In your macros what is your carb goal?
  • errollmaclean
    errollmaclean Posts: 562 Member
    Food scale 100% It'll blow your mind!

    The only way to know for sure is to just watch your weight and see what it does. You may very well be able to add extra calories. It'll take a bit of time to figure out what your natural weight fluctuations are and what the trend is. I tend to stay in a 1 pound fluctuation, but some people fluctuate 5 pounds or more (especially women). I tend to weigh daily so I can see the fluctuations and then just watch the trend. It helps me realize that fluctuations are just fluctuations.
  • peaceout_aly
    peaceout_aly Posts: 2,018 Member
    tillerstouch, I just never eat high carbs anyway, so I figured why not lower in and increase protein since that's my typical diet. Should I be eating more carbs? Never have eaten a lot of them, worried that if I start now I'll gain fat versus muscle.
  • peaceout_aly
    peaceout_aly Posts: 2,018 Member
    Clearly, I'm not really sure how to manage this - I've eaten the same way and counted calories for as long as I can remember.
  • tillerstouch
    tillerstouch Posts: 608 Member
    Carbs won't make you fat calorie surplus will. Carbs are important part of your diet and fuel your body. I'd recommend high quality carbs like whole wheat bread or oats (steel cut are best or rolled).

    Your body only need so much protien. Going overboard won't help gain more muscle it just gets stored anyway. So it's more effective to just get the protien you need and fill the rest with carbs which will better fuel your body.

    A very very general macro for lifting would be 50c 25p 25f. I've never read any lifting diet suggesting less then 40% carbs. If you want to get more exact you can calculate the amount of protien and fat you need and then the rest of your calories would come from carbs.

    Now if you have a medical condition then carbs could be bad. But if you don't have one then carbs are important if you want to seriously work on gaining strenth.
  • tillerstouch
    tillerstouch Posts: 608 Member
    But hey if what you're doing is working for you and you're able to build muscle doing it I'm not saying you need to completely change your diet. I think different things work for different people.

    I just don't see any reason to lower carbs.
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