Those who EAT CLEAN & WEIGHT TRAIN, question!

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lesliemk
lesliemk Posts: 382 Member
in Food and Nutrition
I'm an avid clean eater. 90-100% of my diet is clean from sun-up till sun-down. What I'm struggling with right now is getting in enough clean calories, but still keeping my carbs/fat in check (mostly fat though) since I typically cut out any starchy carbs after 3pm. I also try to only get in good fats... 1 real egg yolk, avocado, olive oil, walnuts, etc... Carbs are typically sprouted grain toast in the AM, sweet potato at lunch, protein at all 5-6 meals. I also keep my sugars in check ALL DAY, I am typically not over and if I am it's only by 2-3 grams. I also track salt, I'm typically way under each day (around 1500mgs).

Current goals are set to 40/40/20. Should I consider switching this up right now? I'm trying to ditch body fat, I'm within 8-10lbs of my ideal bodyweight, but really care more about my body fat percentage at this point. I'm around 26%, would like to be closer to 20%.
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Replies

  • kdiamond
    kdiamond Posts: 3,329 Member
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    I follow 40/30/30 - fats are definitely important for fat loss...they aid in digestion and keeping you full.

    My fats are usually in the form of dairy (2% yogurt) and olive oil for the most part. I do eat avocado and salmon 1-2 times a week as well.
  • drivermarshy
    drivermarshy Posts: 134
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    eggs are another good fat x
  • sjcply
    sjcply Posts: 817 Member
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    I do 40/30/30 as well.....It helped me get over my plateau and so I am just sticking with it!
  • chuisle
    chuisle Posts: 1,052 Member
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    I follow 40/30/30 - fats are definitely important for fat loss...they aid in digestion and keeping you full.

    My fats are usually in the form of dairy (2% yogurt) and olive oil for the most part. I do eat avocado and salmon 1-2 times a week as well.

    I agree. 40/30/30. If you are eating clean good fats then some more will be fine.

    I'm not an expert but I've heard 40/30/30 over and over.
  • scapez
    scapez Posts: 2,018 Member
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    Bump...
  • savlyon
    savlyon Posts: 474 Member
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    I'll have to think about this some. I'm not a perfect clean eater, I actually just recently started trying a clean diet. I try to get like 100-150g of protein a day, so I am closer to a 35/25/40 ??? I'm actually typically quite a lot under on carbs, about even on fat and way over on protein. I haven't figured out how to get a good ratio yet. Sometimes it depends on the days I weight train. I always try to hit 150g on those days.

    Looking forward to what others say...
  • ablykins
    ablykins Posts: 200 Member
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    brown rice is a great way to go as well to get in extra clean calories without adding in sugar or fat. My two cents is stick with the 40/30/30 and lift heavy to help build up that lean muscle mass so that it can start eating away at the fat and get your body fat % down.
  • goodhealth2012
    goodhealth2012 Posts: 85
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    Sorry for the silly question, I am planning to start eating clean and am a little lost. what does 40/30/30 mean?
  • sjcply
    sjcply Posts: 817 Member
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    Sorry for the silly question, I am planning to start eating clean and am a little lost. what does 40/30/30 mean?

    40% protein, 30% carbs, 30% fat

    you can manually change your settings
  • ablykins
    ablykins Posts: 200 Member
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    Basic macronutrient meal plan of 40% unrefined carbs--30% lean protein--30% fat
  • sjcply
    sjcply Posts: 817 Member
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    in that case I guess I do 30/40/30 :happy:
  • savlyon
    savlyon Posts: 474 Member
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    Sorry for the silly question, I am planning to start eating clean and am a little lost. what does 40/30/30 mean?

    40% protein, 30% carbs, 30% fat

    you can manually change your settings

    Oh, I thought it was carbs/fat/protein
  • reyna99
    reyna99 Posts: 489 Member
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    and I thought it was Carbs, Protein, Fat

    Bump for my responses on more calorie intake, w/o a lot of carbs
  • lesliemk
    lesliemk Posts: 382 Member
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    Yes, CARBS/PROTEIN/FAT. I think just for fun I'll switch it up and go for 40/30/30 for awhile and see what happens. That's what I was at, so I've been dropping my fat a bit in the past several months and have just seen the scale stay steady. Had a great initial 10lbs loss when doing Jamie Eason's trainer, but never really got the POP I wanted. Noticing more definition for sure, but I want to ditch that darn body fat so I can look ripped in my bathing suit in the Bahamas! C'mon a girl's got goals!!!!! :)

    Thanks for all of the thoughts so far everyone!! I do brown rice too, but perhaps I'll make up a big batch each Sunday for meals.

    And of course yesterday my cals were too low for me, so today I'm STARVIN' and EATIN'! I log it all too and I'd love other CLEAN EATING ideas, so if you're a clean eater/lifter shoot me a FR!
  • mollyanne01
    mollyanne01 Posts: 34 Member
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    Great question Leslie! I'm at 40/30/30 and have had good results with lifting and reducing body fat.
  • nikolaim5
    nikolaim5 Posts: 233
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    No need to wash all your food, it's probably clean already.

    http://www.wannabebig.com/diet-and-nutrition/the-dirt-on-clean-eating/
  • goodhealth2012
    goodhealth2012 Posts: 85
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    Thanks for the response everyone! Feel free to friend me if you want to share all your clean eating tips and help me along my clean eating adventure!

    Nadia :flowerforyou:
  • lesliemk
    lesliemk Posts: 382 Member
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    I doubt it could happen THAT fast, but yesterday I was STARVING all day so I ate. Ate clean, but ate more and often and got in some addt'l fats (EVOO, walnuts, fish, etc..) and adjusted my custom goals back to 40/30/30. I met my calorie goal of 1800 for the day. Low & behold, I was down 2lbs on the scale this AM. Either way looks like my body just needed a switch up and here's to some more calories & healthy fats!!!
  • Sublog
    Sublog Posts: 1,296 Member
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    No need to wash all your food, it's probably clean already.

    http://www.wannabebig.com/diet-and-nutrition/the-dirt-on-clean-eating/

    This ^^
  • carrie_eggo
    carrie_eggo Posts: 1,396 Member
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    No need to wash all your food, it's probably clean already.

    http://www.wannabebig.com/diet-and-nutrition/the-dirt-on-clean-eating/

    This ^^

    This
    .........and it's 40 carbs, 30 protein, 30 fat for those doing %'s.

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