Lets talk MACROs (carb, fat, protein ratio)

40/30/30, 125 grams of protein

Same here. I don't know what site you used but mine wanted me to eat an astronomical amount of protein. I couldn't keep up with it so I had to adjust my percentages.

I think I am set now at 40% carbs, 30% protein, & 30% fat.

I try to keep the carbs as low as I can but I don't sweat it if I go over because most of them are from good foods (fruits, veggies, whole grain oats, etc) and same with the fats. If I go over on my fats but I've had healthy fats then I don't stress over it.

But I did find it hard to follow the macros that the online calculators gave me. I ended up trying several and all of them were so different that I just followed my own plan and I figure I'll adjust as needed.

My trainer set me the same 40, 30, 30 and 1400 cal to lose fat and gain the same amount of muscle as fat loss.

I'm doing 50-25-25. Did 40-30-30 when my calories were lower, and don't care if I go over protein, but there's no need for me to have a protein goal of more than 25% (which is 103 g). I go by .8 g for each lb in your healthy/goal weight, which I think is a generous enough estimate (I bumped mine a bit due to rounding up to the nearest 5% too and use my current weight since it's a healthy BMI).

Low fat yogurt, cottage cheese, low fat cheeses, egg whites and lean meat are all pretty low in calories. You could add some of those to your diet if you want to increase your protein intake.

mrsherrm wrote: »

bioklutz wrote: »

mrsherrm wrote: »

So mine is currently set to 105gm of protein per day and I rarely hit that. Isn't that a lot for someone who just wants to get into shape and not really add mass?

How much do you weigh? Higher protein while eating in a deficit is beneficial (http://www.bodyrecomposition.com/fat-loss/protein-intake-while-dieting-qa.html/).

If you take your body weight in pounds and multiply it by 0.6 that should give you a decent protein goal to strive for.

I am currently 133lbs, my goal is 125. I'm 5'5".
My ratios are set at 45%carbs, 30% protein and 25% fat. 154 grams of carbs (which I try to keep them as healthy and complex as possible), 103 grams of protein (I can't seem to eat enough. Ever.) and fat 38 grams.

I feel like I would have to eat 3 chicken breast a day to hit my protein goals.

My protein goal is 125g, and I'm trying to lose weight. Protein intake has little to do with gaining, and many people argue adequate protein is far more important when losing than when gaining because it can help mitigate lean body mass loss.

Mine are at 50/15/35. It's set like that on fat because of gall bladder issues. My protien is 105 grams a day. I am just learning and the ladies in the group I am in say when you first start learn to get the protien grams in first. I do my lean meats as chicken and turkey. I also add protein powders on low days. Egg whites are awesome way of getting protein without adding a lot of fat. Tuna I love getting water packed tuna and make sandwiches. If I am high in carbs that day I put it cucumbers. I first though that much was a lot to. But there is ways to get it in.

mrsherrm wrote: »

bioklutz wrote: »

mrsherrm wrote: »

So mine is currently set to 105gm of protein per day and I rarely hit that. Isn't that a lot for someone who just wants to get into shape and not really add mass?

How much do you weigh? Higher protein while eating in a deficit is beneficial (http://www.bodyrecomposition.com/fat-loss/protein-intake-while-dieting-qa.html/).

If you take your body weight in pounds and multiply it by 0.6 that should give you a decent protein goal to strive for.

I am currently 133lbs, my goal is 125. I'm 5'5".
My ratios are set at 45%carbs, 30% protein and 25% fat. 154 grams of carbs (which I try to keep them as healthy and complex as possible), 103 grams of protein (I can't seem to eat enough. Ever.) and fat 38 grams.

I feel like I would have to eat 3 chicken breast a day to hit my protein goals.

Speaking as someone about your size (I'm 5'5", 120 pounds, and in maintenance), I shoot for an absolute minimum of 100g protein daily, and almost always signficantly exceed it . . . and I'm vegetarian: I haven't eaten even one chicken breast since 1974 (yup, 42 years ago)!

So, 105g doesn't seem either crazy or unachievable to me.

I strove for 0.6-0.8g protein per pound of goal bodyweight while losing, and found that very do-able. More is fine, within reason.

Check out this thread:

Carbs and Fats are cheap. Here's a Guide to getting your PROTEIN's worth. Fiber also...

Use the spreadsheet it describes - just scroll through it, find things you enjoy eating, and eat more of those, and less of something that doesn't so much help you achieve your goals . . . you can do it without 3 daily chicken breasts! Don't forget that small amounts of protein (in snacks, sides, beverages, etc.) can add up over the course of a day, and help you reach your target.

mrsherrm wrote: »

auddii wrote: »

mrsherrm wrote: »

bioklutz wrote: »

mrsherrm wrote: »

So mine is currently set to 105gm of protein per day and I rarely hit that. Isn't that a lot for someone who just wants to get into shape and not really add mass?

How much do you weigh? Higher protein while eating in a deficit is beneficial (http://www.bodyrecomposition.com/fat-loss/protein-intake-while-dieting-qa.html/).

If you take your body weight in pounds and multiply it by 0.6 that should give you a decent protein goal to strive for.

I am currently 133lbs, my goal is 125. I'm 5'5".
My ratios are set at 45%carbs, 30% protein and 25% fat. 154 grams of carbs (which I try to keep them as healthy and complex as possible), 103 grams of protein (I can't seem to eat enough. Ever.) and fat 38 grams.

I feel like I would have to eat 3 chicken breast a day to hit my protein goals.

My protein goal is 125g, and I'm trying to lose weight. Protein intake has little to do with gaining, and many people argue adequate protein is far more important when losing than when gaining because it can help mitigate lean body mass loss.

Right but my question is how in the world do you get that much protein in. Ali also might add I can't do milk.

I eat egg whites for breakfast, protein snacks, protein for lunch and dinner and usually incorporate protein into nightly snacks too. Here are some good protein websites for sweeter desserty snacks. Also, 80 calorie vanilla greek yogurt has usually around 12 G of protein.

Doughbardoughnuts.com
Eatmeguiltfree.com
SmartChoiceProtein.com

Feel free to add me if you need protein ideas, I am always finding ways to add protein into my diet.

mrsherrm wrote: »

So mine is currently set to 105gm of protein per day and I rarely hit that. Isn't that a lot for someone who just wants to get into shape and not really add mass?

That depends on your LBM and your goals. Protien is actually more important on a cut then a bulk.

When I am planning out my macros for the day, I concentrate on hitting protein first, then fats, then filling in the rest with carbs.
To hit my protein goals: I usually have eggs/egg white scrambles with sausage and cheese for breakfast. I eat protein pancakes for my post-workout (Kodiak Brand is amazing! Currently doing a pumpkin spice pancake for my post workout!). I upped the amount of protein that I cook in my normal dinner meals for my family (using 1.5 or twice the amount called for). I have cottage cheese or 0% fage yogurt with fruit and honey for a snack.
Other ideas for protein: quinoa, lunch meats, tuna, nuts, beef jerky, etc.
When I was putting together my protein goals, I did .8grams per lb of my goal weight. It put me right around 100 grams a day. That's a normal intake level.

Feel free to add me or look at my diary for examples. Its open.

I'm an old guy (66) and I shoot for 40/40/20 protein/carbs/fat on an average of 2000 cals/ day which includes 200 gms of protein a day. The actual ratio can go to 33/33/33 and amount of cals/protein per day can vary from 1500-2200/150-220 depending on how many cals I've burned exercising and what my goals are at the time.

I've used this ratio to sucessfully lose weight and increase strength on 2 different occasions. Once, 3 yrs ago, from 198# to 158# down to 12% BF w/a 1RM DL then of 275#. And, most recently in the past 3 months, from 196# to 171# down to 20% BF to a 1RM DL a few days ago of 300#. Still in cut/strength gain mode now w/a current goal of 165# & 15% BF w/a 1RM DL of 330#, which I hope to achieve in the next couple months.