Carbs carbs carbs!

If your goal is 286 grams a day and you're not meeting it, the only thing you're doing "wrong" is eating more protein and fat. Have you tried looking at your diary, to identify where you're going over your personal goals for protein and fat and eating less of those things?

Or maybe having someone else write out a plan isn't the best thing for you. Do you *want* 286 grams of carbohydrates a day? You can maintain weight or gain muscle while eating more protein and fat.

nllee456 wrote: »

I can get close to my calorie goal. But seem to have a lot of carbs left over.
I’ve been eating porridge, egg in wrap for lunch. nuts, rice cake with peanut butter on or fruit for snacks. Dinner is meat, seeet potato mash and veg or rice instead of mash....

Assuming everything is calculated and logged correctly, if you're close on your calories but short on carbohydrates it is because you're going over your needs for protein or fat (or both). So if you identify where you are going over, you can eat less of the foods that are rich in those macronutrients and more of the foods that are higher in carbohydrates. Your diary is closed, so we can't see what you're eating to be more specific than that.

kommodevaran wrote: »

nllee456 wrote: »

I can get close to my calorie goal. But seem to have a lot of carbs left over.

nllee456 wrote: »

Calorie goal is just over 1600**

But that gives you a carb% of 72, leaving 28% for protein and fat combined
You won't likely gain on 1600 calories.
I really hope you didn't pay for that plan.

OP, @kommodevaran is right. Something is off with this plan. I'm not sure who you paid for it, but you might want to try a more sustainable (and probably more pleasant) set of macro goals. 28% total for fat and protein combined . . . why?

kommodevaran wrote: »

nllee456 wrote: »

It’s all gone abit over my head if I’m honest. I need to get in the swing of things but can’t understand where I’m going so wrong with the fats and carbs.

That setup is not going to work, that's why you struggle. 70C 20P 10F is not even resembling a human diet.

I've seen some body builders do that ratio...it's a pretty miserable from what I've seen...basically butt loads of chicken and white fish, egg whites rice, pasta, potatoes, veg, etc...but no sauces or much use of oils so veggies are usually steamed, potatoes boiled, etc. Everything is pretty bland and boring.

The guys I know who do it are competitive bodybuilders...and in reality, they eat like robots...food brings little to no joy...it's just fuel.

Your average everyday gym goer trying to get a little fitness on and maintain a nice physique is going to have a pretty tough go of this...especially if they like their food to taste good.

nllee456 wrote: »

I weigh7 and a half stone so my plan was looking at toning the body really. Adding abit of muscle but maintain my weight.

Do I need to lower carbs and up fat?? I’ve eaten healthy today no junk atal and outdone my fat by mid afternoon

You don't have to eat junk food to get dietary fat...you mentioned eggs, nuts, peanut butter...all of that is largely dietary fat...healthy fat, but fat none the less. 1 lousy tablespoon of peanut butter has 8 grams of dietary fat...so you're like halfway there with just a tiny little dollop of peanut butter.

18 grams of fat is basically nothing...you are going to have a very flavorless and boring diet with 18 grams of fat. There is not magical ratio of macros for "toning"...

deannalfisher wrote: »

for fat - .4-.6 per lb of goal lean muscle mass; protein - 8.-1.2g per goal lean muscle and the let carbs fill in where they fall

Yup...

You need to reconfigure those macros. OMGoodness.... check your protein needs first - VITAL! https://bodybuilding.com/fun/calpro.htm
There is a minimum health requirement for fat intake as well.
https://bodybuilding.com/fun/fats_calculator.htm
As for carbs....The 'Recommended Dietary Allowance' set by the Institute of Medicine (IoM) of the National Academies, a U.S. government body, is 130g/day although they state: " Dietary Reference Intakes (the DRI), Chapter 6, “Dietary Carbohydrates: Sugars and Starches”. The quotes below are taken directly from this chapter. My irreverent comments are in italics.
From the summary:

“The primary role of carbohydrates (sugars and starches) is to provide energy to cells in the body, particularly the brain, which is the only carbohydrate-dependent organ in the body.”
The DRI later points out that the brain does not require ANY ingested (exogenous) carbohydrate – it can get ALL the carbohydrate it needs from conversion of ingested fat and protein (endogenous carbohydrate).
“Gluconeogenesis. Glucose can be synthesized via gluconeogenesis, a metabolic pathway that requires energy. Gluconeogenesis in the liver and renal cortex is inhibited via insulin following the consumption of carbohydrates and is activated during fasting, allowing the liver to continue to release glucose to maintain adequate blood glucose concentrations.”
Glucose is formed from protein and fat through gluconeogenesis.
“Clinical Effects of Inadequate Intake”
“The lower limit of dietary carbohydrate compatible with life apparently is zero."

nllee456 wrote: »

Evening,

I’ve had a plan written out for me and my carb intake is at 286g a day for maintaining weight and gaining some womanly muscle. I’m struggling to get them all in?!

Am I doing something wrong??!!

Increasing your carbs is easy, eat bread, dried fruits, fruit juice or soda, rice, candies, chocolate milk, rice cakes, fruits, veggies....You incorporate those into your diet and you will hit your carbs easily. I have to eat over 350 carbs, so you could imagine how difficult it can be when you don't know what carb source to take.

I guess it's not that much if your protein is prob around 100g and you're small so fats are probably lower than mine. Disregard my comment on your macros haha