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View Full Version : How are these macro's?



franklinfan
11-01-2009, 07:18 AM
This is my first attempt at FitDay and this is what I got. I'm assuming the carbs are probably too high. What kind of percentages should I be shooting for if I'm lifting and looking to lose fat?

Calories: 1,994
Fat: 63.3 (29%)
Carbs: 223.7 (45%)
Protein: 153.0 (31%)

Unreal
11-01-2009, 06:37 PM
Percents don't matter, just calories. If 1994 is less then you burn in a day then you will lose weight. Keep protein high (1g/lb of lean body mass) and lift heavy to convince your body to hold onto the muscle.

franklinfan
11-01-2009, 06:51 PM
Thanks. Yeah, I'm a little over 300lbs and I burned 1000 through cardio. I know the calories are straight, I'm just trying to see if I'll get enough protein.

LuNa
11-01-2009, 07:17 PM
With those macros and at your weight, you are going to starve yourself. I would increase protein, increase fat and decrease carbs. Keep the following rules of thumb in mind. Aim for 1g of protein per pound of LBM and fat at 0.5g per pound of lbm.

LBM can be determined by taking your fat weight (bodyfat%*total weight) and deducting it from your total weight. I think for you (it is a guess) around 230 grams of protein should be fine.

franklinfan
11-01-2009, 09:02 PM
So, today was my first day actually practicing my idea:

Calories: 2,166
Fat: 72.3
Carbs: 235.9
Protein: 160.7

It may seem like it isn't enough for a man my size but I'm used to eating less (I've been losing for the last several months). In all honesty, I don't know if I could have eaten more. I actually ate one meal while I was kind of full. Obviously, I am very capable of eating more calories - but eating more and eating 160g of protein? I don't know if I could. I've never made a concerted effort to eat protein so this was crazy filling.

http://fitday.com/fitness/FoodLog.html?_a_Date=1257033600.

Here's the link to my FitDay; I don't know how I could improve it. I guess I could add one more mini shake (only 1 scoop) after my cardio.

This wasn't an inactive day for me, either. I did an hour of cardio and lifted later in the day.

skinny99
11-01-2009, 09:27 PM
Less bread/potatos/pasta,more meat! I am on the same kind of deal,trying to stay under 1800 a day myself and get 250g+ in protein using only one shake! That for me means meat! Chicken breast or lean beef!

busterdouglas
11-02-2009, 09:34 AM
Tuna is easiest way to increase protien (26g) without alot of fat (2g) and no carbs (0g) for under 120 calories.

jAy_Dub
11-02-2009, 10:09 AM
So, today was my first day actually practicing my idea:

Calories: 2,166
Fat: 72.3
Carbs: 235.9
Protein: 160.7

It may seem like it isn't enough for a man my size but I'm used to eating less (I've been losing for the last several months). In all honesty, I don't know if I could have eaten more. I actually ate one meal while I was kind of full. Obviously, I am very capable of eating more calories - but eating more and eating 160g of protein? I don't know if I could. I've never made a concerted effort to eat protein so this was crazy filling.

http://fitday.com/fitness/FoodLog.html?_a_Date=1257033600.

Here's the link to my FitDay; I don't know how I could improve it. I guess I could add one more mini shake (only 1 scoop) after my cardio.

This wasn't an inactive day for me, either. I did an hour of cardio and lifted later in the day.

Switch it up so your protein is more like 250, and your carbs are closer to 150.

skinny99
11-02-2009, 10:27 AM
Tuna is easiest way to increase protien (26g) without alot of fat (2g) and no carbs (0g) for under 120 calories.

Forgot about tuna! I don't like it that much! :eek: