Open Diary-IIFYM just looking for some reassurance

Your diary is private currently. If you change that, we can definitely take a look & provide comments.

First thing I see is the protein goal is set too high. Even for highly trained athletes, 0.82 g per lb of body weight is the maximal benefit. It is likely that people need a lot less to preserve muscle/gain muscle. The 1 g protein per lb of body weight is a myth.

Are you cutting or bulking? If cutting, here is a recommendation from the conclusions section of a 2011 review titled Dietary protein for athletes: From requirements to optimum adaptation:

To optimize the ratio of fat-to-lean tissue massloss during hypoenergetic periods, athletes areadvised to ensure that they lower their carbohy-drate intake to*40% of their energy intake(with an emphasis on consumption of lower GIcarbohydrates), which usually means no morethan 3–4 gkg71day71, and increase theirprotein intake to*20–30% of their energyintake or*1.8–2.7 gkg71day71. Consid-eration of how low carbohydrate intake shouldgo would be dictated by how much exerciseperformance may be compromised by consum-ing lower than recommended carbohydrates.By engaging in resistance exercise during ahypoenergetic dieting period, athletes will alsoprovide a markedly anabolic stimulus to retainmuscle protein. All of the aforementionedstrategies will, however, result in less absoluteweight loss than if protein is not increased andresistive exercise is not performed, which maybe important for some athletes.

I've seen people that head to the gym a lot like to go with 50C/30F/20P as macro goals. I think 40C/35F/25P is pretty good as goals too. Or whatever you feel works for you best, you can set your own goals based on how you feel. Just keep lifting at least 3x a week, preferably with a routine, and eat between 0.6-0.8 g protein/lb of bodyweight in my opinion.

Drawoc wrote: »

First thing I see is the protein goal is set too high. Even for highly trained athletes, 0.82 g per lb of body weight is the maximal benefit. It is likely that people need a lot less to preserve muscle/gain muscle. The 1 g protein per lb of body weight is a myth.

Are you cutting or bulking? If cutting, here is a recommendation from the conclusions section of a 2011 review titled Dietary protein for athletes

I disagree that her protein is too high. Higher than needed, yes. Too high denotes that it needs to be lowered whereas higher than necessary denotes that it could be lowered. Additionally, there is emerging research (Helms, et al.) that a higher protein intake is beneficial when losing body fat.

If your goal is weight/fat loss, calories will matter more than macronutrients. Your calories are at 1582 which is an okay starting point. If weight loss does not occur its because your calorie goal is either set too high or you are eating more than you think. Explore the latter exhaustively before deciding that the former is your issue. Most people, especially people new to logging foods are eating much more than they think. Make sure you are tracking everything, using a food scale, etc.

For your macros, as I stated above protein is higher than necessary. That is not to say it's "too high", just more than you need to preserve lean muscle whilst losing weight. Your protein could probably stand to be as low as 110 grams with no risk of any ill effects. That being said, if eating higher protein makes compliance easier for you or you simply enjoy eating that way, there's no need to decrease it. Your fat seems a bit low, I'd rather see at least 50 grams but I wouldn't say it's dangerously low or anything. Since you are fairly new give it some time. Try out your numbers and see what happens as far as your weight and performance in the gym. What is your training like?

I have my Fitbit synced but I can't get it to bring my steps and calories burned over. Suggestions?