I have tried to adhere to the nutritional ratio of 40/30/30. But it usually ends up more like 45/30/25. Because of when I workout I don't always do a protein shake afterwards, but I recently met with a trainer and he highly recommended it as well. So I'll be trying to figure out how to work that in.

I can't stick to a nutrition plan, and in fact had to change the book's recommended macros to suit my diet. I don't tend to get a huge amount of fat in my diet (unless it's an ice cream day!) because I cook 99% of our meals from scratch, so the 40/30/30 doesn't really work for me, as I would always have fat calories left at the end of the day (and the idea of eating a couple of tbsp of butter just to get fat...well...).

I also find I feel best when I have lots of protein in my system, so I aim to get a minimum of 120g per day, but ideally try to get 1g per pound of body weight (159 currently). So based on that logic, I changed my macros to 45/20/35, which seems to work pretty well for me. I always eat back my lifting calories, but usually only about half of my cardio calories, as I'm trying to lose a few more pounds.

So to answer your question, I do use protein powder religiously - one first thing in the morning with my breakfast and one just after I lift (I don't like all that liquid sloshing in my tummy if I have to bend over to pick up weights). I sometimes also have one on a just-cardio day if I have tons of calories and want a yummy treat. Also, it's good on the go if I'm scrambling to get out of the house or simply need a protein boost for the day.

I can't stick to a nutrition plan, and in fact had to change the book's recommended macros to suit my diet. I don't tend to get a huge amount of fat in my diet (unless it's an ice cream day!) because I cook 99% of our meals from scratch, so the 40/30/30 doesn't really work for me, as I would always have fat calories left at the end of the day (and the idea of eating a couple of tbsp of butter just to get fat...well...).

I also find I feel best when I have lots of protein in my system, so I aim to get a minimum of 120g per day, but ideally try to get 1g per pound of body weight (159 currently). So based on that logic, I changed my macros to 45/20/35, which seems to work pretty well for me. I always eat back my lifting calories, but usually only about half of my cardio calories, as I'm trying to lose a few more pounds.

So to answer your question, I do use protein powder religiously - one first thing in the morning with my breakfast and one just after I lift (I don't like all that liquid sloshing in my tummy if I have to bend over to pick up weights). I sometimes also have one on a just-cardio day if I have tons of calories and want a yummy treat. Also, it's good on the go if I'm scrambling to get out of the house or simply need a protein boost for the day.

Me too, though I have only just started the protein shake every morning. I really like Syntrax Nectar - it has 20 gms of protein and is low-carb. I've been religious about having one after I lift, because everywhere I read, and everyone I speak with says this is essential to helping the muscle rebuild after lifting. But I also eat low-carb, so like Joanne, I try to get 1 gm per body weight pound.

Joanne - have you tried just adding higher fat foods - using olive oil to cook with, avocado, full fat foods instead of light or fat free?

Actually, I'd say I don't restrict myself at all. I hate the taste of low fat alternatives so I always go with full fat, and use plenty of butter and olive oil in my cooking. As for avocados...love them. But they're super-expensive in Canada, so I usually only enjoy them once or twice a week.

I do think it's more related to my cooking. Often, recipes will suggest 2 tbsp of olive oil to sautee vegetables. I start with one and add extra if necessary (and yes, do measure everything). But I find that most recipes call for waaaay too much oil. I don't like my food to taste oily. I barbeque my chicken, fish, and beef, and make my own marinades from scratch. And nothing in my house comes out of a box or can unless it's just a simple food like corn or tomatoes. I even cook my own beans, as I don't like the sodium that they're canned with. If I eat out, or eat any kind of convenience food, I do go higher on fat. But my practice is to cook with whole foods, so I control the amount of fat. For instance, yesterday for dinner, we had a feast of Pickerel (Walleye, a white freshwater fish caught locally). I cooked it in butter, but used only 4 tbsp for 2.5 lb of fish, which was split among 4 adults. The side was a beautiful couscous salad with fresh lemon, tomato, cukes, and peppers - only 1 tbsp of olive oil for the whole bowl. Any more, and dinner would have tasted fried. Am I wrong?