Macronutrients
phil_ropp
Posts: 7 Member
I have recently recently been looking in to the effects of Macro nutrients (balancing my diet) For the past 2 years my life has been about maximizing my protein, creating a calorie deficit and taking multivitamins to make up for the lost nutrients by not eating a balanced diet. The last 2 years haven't been about making health a lifestyle but more about saving my own life.
I am 6'3" and as of this morning I weigh 330.2lbs
2 years ago I weighed 533lbs
Im not at my goal yet, in fact I have a way to go yet but I feel like Im at least safe for now so the panic button is off and I am looking for a "Lifestyle" As you know the Interwebs is full of opinions. I'm realistic so I gather the opinions and make my own choices but I'm curious what your thoughts are regarding specifically the macro nutrient page of the app.
I still carry a fair amount of weight, also quite a bit of excess skin (ewww) but Im told that my body type is a an endomorh. I lift weights 4 times a week and do HIIT 3 times a week and play basketball and soccer with the kids in the yard. I sit on my rear all day at work but am pretty active after work. When I get to maintenance I am going for an athletic muscular build (not Arnold).
Right now my macro-nutrients are Protein = 45%, Fat = 35%, and Carb = 20%
Im curious what your thoughts are on the right balance.
Thank you in advance for careful consideration.
Phil
I am 6'3" and as of this morning I weigh 330.2lbs
2 years ago I weighed 533lbs
Im not at my goal yet, in fact I have a way to go yet but I feel like Im at least safe for now so the panic button is off and I am looking for a "Lifestyle" As you know the Interwebs is full of opinions. I'm realistic so I gather the opinions and make my own choices but I'm curious what your thoughts are regarding specifically the macro nutrient page of the app.
I still carry a fair amount of weight, also quite a bit of excess skin (ewww) but Im told that my body type is a an endomorh. I lift weights 4 times a week and do HIIT 3 times a week and play basketball and soccer with the kids in the yard. I sit on my rear all day at work but am pretty active after work. When I get to maintenance I am going for an athletic muscular build (not Arnold).
Right now my macro-nutrients are Protein = 45%, Fat = 35%, and Carb = 20%
Im curious what your thoughts are on the right balance.
Thank you in advance for careful consideration.
Phil
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Replies
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I have recently recently been looking in to the effects of Macro nutrients (balancing my diet) For the past 2 years my life has been about maximizing my protein, creating a calorie deficit and taking multivitamins to make up for the lost nutrients by not eating a balanced diet. The last 2 years haven't been about making health a lifestyle but more about saving my own life.
I am 6'3" and as of this morning I weigh 330.2lbs
2 years ago I weighed 533lbs
Im not at my goal yet, in fact I have a way to go yet but I feel like Im at least safe for now so the panic button is off and I am looking for a "Lifestyle" As you know the Interwebs is full of opinions. I'm realistic so I gather the opinions and make my own choices but I'm curious what your thoughts are regarding specifically the macro nutrient page of the app.
I still carry a fair amount of weight, also quite a bit of excess skin (ewww) but Im told that my body type is a an endomorh. I lift weights 4 times a week and do HIIT 3 times a week and play basketball and soccer with the kids in the yard. I sit on my rear all day at work but am pretty active after work. When I get to maintenance I am going for an athletic muscular build (not Arnold).
Right now my macro-nutrients are Protein = 45%, Fat = 35%, and Carb = 20%
Im curious what your thoughts are on the right balance.
Thank you in advance for careful consideration.
Phil
How many calories are you eating? Generally, you need 1g of protein per lb of lean body mass, .35-.6g of fat, and the rest carbs.. fats and carbs is really determined by you. I lower fat as I am more satiated by starches than I am with fat.0 -
The whole body types thing is honestly more myth than fact. By classic definition im an ectomorph and I have friends who would be labeled as mesmomorphs. Other than them having a slightly larger bone structure and broader shoulders were no different. We eat the same, weigh the same, and I still look more muscular. Don't fall for the "oh this diet is for ectos and you have to lift like this".
Macros aren't even that big of a deal either. I hit my protein goal, a minimum of 100g of fats a day and then do whatever else I want in regards to carbs or protein. I continue to see results, the only time I'll really bring it down to percentiles will be if I ever decide to compete. Just eat at a mild to moderate deficit and keep up the good work, you're doing great so far!0 -
My careful consideration is to yield to your physician and the nutritionist to whom your physician recommends you.
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How many calories are you eating? Generally, you need 1g of protein per lb of lean body mass, .35-.6g of fat, and the rest carbs.. fats and carbs is really determined by you. I lower fat as I am more satiated by starches than I am with fat.
I'm eating about 2000 calories a day with a little swing either way.0 -
JeromeBarry1 wrote: »My careful consideration is to yield to your physician and the nutritionist to whom your physician recommends you.
Thank you0 -
Macros aren't even that big of a deal either. I hit my protein goal, a minimum of 100g of fats a day and then do whatever else I want in regards to carbs or protein. I continue to see results, the only time I'll really bring it down to percentiles will be if I ever decide to compete. Just eat at a mild to moderate deficit and keep up the good work, you're doing great so far!
Thank you for the input. I am a very cerebral person by nature and overthinking this stuff is sort of a hobby of mine. It helps me to keep a healthy lifestyle in the front of my mind. It's how I keep from slipping back into old habits
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are you following a structured lifting program like strong lifts or all pro beginner routine?
with a lot more to lose, you can continue to focus on lose weight and keep protein high to preserve as much LBM as possible. As you get closer to goal weight you will want to focus more on macro and micro adherence for your body comp goals.
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JeromeBarry1 wrote: »My careful consideration is to yield to your physician and the nutritionist to whom your physician recommends you.
why do you need a doctor to tell you what your macro ratios should be?0 -
are you following a structured lifting program like strong lifts or all pro beginner routine?
with a lot more to lose, you can continue to focus on lose weight and keep protein high to preserve as much LBM as possible. As you get closer to goal weight you will want to focus more on macro and micro adherence for your body comp goals.
I do follow a structured program laid out by a personnel trainer. I haven't seen the trainer in a while however.
I'm trying to build lean muscle underneath the girth that I still have, with the thought that the lean muscle will burn the fat quicker. I am also trying to fill in some of the loose skin with muscle.
I'm a lot stronger than I was 2 years ago and a lot smaller and Im still going in the right direction and I'm still focusing on weight loss but I'm also starting to think about long term health and creating a lifestyle that I can maintain.
I also know me and I know that I need strict rules to remain disciplined. Having specific numbers helps to constrain the "food lawyer" in my brain from finding loop holes in the system that produce bad results. Im sneaky that way. Its a constant battle in my head. The more I can lock it down the better off ill be.0 -
Congratulations on your loss to date!
My SW was 362lbs, CW 224lbs, I did not start worrying about Macros until I got within 50lbs of my goal weight. The biggest item I watched was calorie in vs calorie out. What you have been doing seems to be working. Are you looking to make changes due to a plateau?0 -
are you following a structured lifting program like strong lifts or all pro beginner routine?
with a lot more to lose, you can continue to focus on lose weight and keep protein high to preserve as much LBM as possible. As you get closer to goal weight you will want to focus more on macro and micro adherence for your body comp goals.
I do follow a structured program laid out by a personnel trainer. I haven't seen the trainer in a while however.
I'm trying to build lean muscle underneath the girth that I still have, with the thought that the lean muscle will burn the fat quicker. I am also trying to fill in some of the loose skin with muscle.
I'm a lot stronger than I was 2 years ago and a lot smaller and Im still going in the right direction and I'm still focusing on weight loss but I'm also starting to think about long term health and creating a lifestyle that I can maintain.
I also know me and I know that I need strict rules to remain disciplined. Having specific numbers helps to constrain the "food lawyer" in my brain from finding loop holes in the system that produce bad results. Im sneaky that way. Its a constant battle in my head. The more I can lock it down the better off ill be.
does your program have you doing the big compound movements like deadlift, squats, bench press, etc?
You may have had some newbie gains when you first started lifting and dieting about two years ago, but your window to add any additional gains is more than likely gone. At this point, you nee to focus on maintain the LBM that you already have, and continuing to drop weight/body fat. Sorry to say, but you are not going to be adding mass at this point.
When you get your body fat down to sub 15%, you could run a few bulk/cut cycles to add some mass....0 -
tjphelps73 wrote: »Congratulations on your loss to date!
My SW was 362lbs, CW 224lbs, I did not start worrying about Macros until I got within 50lbs of my goal weight. The biggest item I watched was calorie in vs calorie out. What you have been doing seems to be working. Are you looking to make changes due to a plateau?
No not plateaued just want to make sure that Im not just losing weight but eating healthy as well. I also am interested in the details0 -
does your program have you doing the big compound movements like deadlift, squats, bench press, etc?
You may have had some newbie gains when you first started lifting and dieting about two years ago, but your window to add any additional gains is more than likely gone. At this point, you nee to focus on maintain the LBM that you already have, and continuing to drop weight/body fat. Sorry to say, but you are not going to be adding mass at this point.
When you get your body fat down to sub 15%, you could run a few bulk/cut cycles to add some mass....
I do the compound movements as you suggested above. I feel stronger than I have in a long time. My endurance is much greater and on the parts of my body where the fat melted away first you can actually see muscle. Its most prominent in my shoulders, forearms and calves.
Im not so worried about getting huge. In fact when all is said and done ill be happy with an athletic build. I am however interested in doing this in the most efficient way (not dangerous and fast) possible. Nutrition has become a hobby of mine. Every time I read something, anything that makes sense (in my mind) there are hordes of really fit people on both sides of the issue. So I figure I'll gather as much info as possible and go from there.
Thank you for your help so far
0 -
does your program have you doing the big compound movements like deadlift, squats, bench press, etc?
You may have had some newbie gains when you first started lifting and dieting about two years ago, but your window to add any additional gains is more than likely gone. At this point, you nee to focus on maintain the LBM that you already have, and continuing to drop weight/body fat. Sorry to say, but you are not going to be adding mass at this point.
When you get your body fat down to sub 15%, you could run a few bulk/cut cycles to add some mass....
I do the compound movements as you suggested above. I feel stronger than I have in a long time. My endurance is much greater and on the parts of my body where the fat melted away first you can actually see muscle. Its most prominent in my shoulders, forearms and calves.
Im not so worried about getting huge. In fact when all is said and done ill be happy with an athletic build. I am however interested in doing this in the most efficient way (not dangerous and fast) possible. Nutrition has become a hobby of mine. Every time I read something, anything that makes sense (in my mind) there are hordes of really fit people on both sides of the issue. So I figure I'll gather as much info as possible and go from there.
Thank you for your help so far
sounds like you are on the right path. I would stick to your program as is and keep protein high to preserve as much LBM as possible.
I only suggested the bulk/cut cycles as a way to put on some mass once you have cut down to your goal weight/body fat%...0 -
Congrats on your weight loss! I see nothing wrong with your macros. So long as you're getting adequate protein and fats, eat how you feel best.0
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I have recently recently been looking in to the effects of Macro nutrients (balancing my diet) For the past 2 years my life has been about maximizing my protein, creating a calorie deficit and taking multivitamins to make up for the lost nutrients by not eating a balanced diet. The last 2 years haven't been about making health a lifestyle but more about saving my own life.
I am 6'3" and as of this morning I weigh 330.2lbs
2 years ago I weighed 533lbs
Im not at my goal yet, in fact I have a way to go yet but I feel like Im at least safe for now so the panic button is off and I am looking for a "Lifestyle" As you know the Interwebs is full of opinions. I'm realistic so I gather the opinions and make my own choices but I'm curious what your thoughts are regarding specifically the macro nutrient page of the app.
I still carry a fair amount of weight, also quite a bit of excess skin (ewww) but Im told that my body type is a an endomorh. I lift weights 4 times a week and do HIIT 3 times a week and play basketball and soccer with the kids in the yard. I sit on my rear all day at work but am pretty active after work. When I get to maintenance I am going for an athletic muscular build (not Arnold).
Right now my macro-nutrients are Protein = 45%, Fat = 35%, and Carb = 20%
Im curious what your thoughts are on the right balance.
Thank you in advance for careful consideration.
Phil
@phil_ropp you have a great success story. 18 months ago I started eating for better health because I was losing ground every year. Your macro of 20% Carbs, 45% protein and 35% fat seems to be working out for you.
In my case carbs apparently was causing a lot of inflammation in my body at my age but a macro of 5% carbs, 15% protein and 80% fats for the past 18 months has greatly improved my health. My goal is mainly pain management so my macro is very different. Just find the one that works well for you and only modify if your macro stops working well for you.
BE very careful about acting on any social media info but it seems you are already careful. I read research articles then make my own choices as well.
Welcome to MFP forums and the best of continued success.0 -
GaleHawkins wrote: »I have recently recently been looking in to the effects of Macro nutrients (balancing my diet) For the past 2 years my life has been about maximizing my protein, creating a calorie deficit and taking multivitamins to make up for the lost nutrients by not eating a balanced diet. The last 2 years haven't been about making health a lifestyle but more about saving my own life.
I am 6'3" and as of this morning I weigh 330.2lbs
2 years ago I weighed 533lbs
Im not at my goal yet, in fact I have a way to go yet but I feel like Im at least safe for now so the panic button is off and I am looking for a "Lifestyle" As you know the Interwebs is full of opinions. I'm realistic so I gather the opinions and make my own choices but I'm curious what your thoughts are regarding specifically the macro nutrient page of the app.
I still carry a fair amount of weight, also quite a bit of excess skin (ewww) but Im told that my body type is a an endomorh. I lift weights 4 times a week and do HIIT 3 times a week and play basketball and soccer with the kids in the yard. I sit on my rear all day at work but am pretty active after work. When I get to maintenance I am going for an athletic muscular build (not Arnold).
Right now my macro-nutrients are Protein = 45%, Fat = 35%, and Carb = 20%
Im curious what your thoughts are on the right balance.
Thank you in advance for careful consideration.
Phil
@phil_ropp you have a great success story. 18 months ago I started eating for better health because I was losing ground every year. Your macro of 20% Carbs, 45% protein and 35% fat seems to be working out for you.
In my case carbs apparently was causing a lot of inflammation in my body at my age but a macro of 5% carbs, 15% protein and 80% fats for the past 18 months has greatly improved my health. My goal is mainly pain management so my macro is very different. Just find the one that works well for you and only modify if your macro stops working well for you.
BE very careful about acting on any social media info but it seems you are already careful. I read research articles then make my own choices as well.
Welcome to MFP forums and the best of continued success.
why do you insist on making every thread about LCHF and your extremely rare medical condition? OP has said absolutely nothing about having a medical condition that would warrant 5% carb intake, based on his activity level his gym performance would tank on 5% carbs....
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