LET'S TALK MACROS
I dont count my macros but i also make sure i eat most in the morning or early noon. My friends tell me off for eating alot after my morning gym workout but they dont know that im still burning calories hours after.
And at night after dinner i eat nothing at all. Maybe just a green tea. Its been working for me..I have been seeing results but thats probably because i work out hard and heavy too.
Only way too loose weight since last plateau is warrior diet (only fruits and lot of water during the day, normal healthy diner the evening)+ workouts. Even if I workout a lot, having breakfast and lunch even very light prevent me loosing any weight...
This is a good topic. Allow me to contribute. I am starting to eat only 0.6 grams protein per lbs. As opposed to 1 lbs. I have a feeling a will not see or notice any differences. This will also allow me to eat less calories on a low calorie day, as well free up my colon from taking a pounding from eating in between 165 - 200 grams of protein a day. What are your thoughts?
I like this topic my macros is:
I eat all my meals basically by lunch
My breakfast is
Protein shake with 1/2 cup of oatmeal, with either 5 almonds, flax seed oil or udo's
I can switch my oatmeal with 250 ml of egg whites, I have coffee with skim milk.....yuk
I eat again at 9:30, coffee break and again at noon, lunch time
I have a preworkout a hour before which is very small and then post workout is a shake with waxybolic and then before bed is either a small amount of low fat cottage cheese or my protein shake with a small amount of mixed nuts!
So really no one likes talking macros here.... geez.
Anyway I've been doing the 0.6 grams of protein per lbs for the past week or 2. One thing I've noticed so far is I took a really long time to heal. Not sure if that's due to the defecit of protein in my diet, or because I changes up training. Although, I've been feeling really good, been having some monster gym sessions so no lack in performance. Will update again....
I am staying at the same macros for the time being and I have sacraficed a little bit of muscle loss, but boy have I ever loss fat....lol
This diet is totally hard but I pat myself on the back, I have stuck to it for a month and will continue for the next program!
Then by Than my carbs should go up abit to start adding muscle!
Next month I start another shred program (of my own design). The last time I did this was December and I lost 17lbs in the month and a significant amount of body fat. I managed to keep most of my muscle because I did heavy compound moves.
This next program will be a much greater amount of HIIT and weights-based cardio moves so I'm hoping to be even more successful. I'll do some deadlifting on some days coz I'm trying to get to the 500lb mark, but my diet might restrict me from doing it, we'll see.
As for my meal plan, my maintenance calories would normally be around 3100 calories of which 45% is protein, 35% carbs and 20% fats. For this program the weekly split will be as follows:
My protein will be 312g every day for the full 4 weeks
WEEK ONE: 2600 cals
Monday: protein 312g / carbs 257g / fats 29g
Tuesday: P 312g / C 192g / F 57g
Wednesday: P 312g / C 160g / F 71g
Thursday: P 312g / C 160g / F 71g
Friday: P 312g / C 64g / F 114g
Saturday: P 312g / C 64g / F 114g
Sunday: P 312g / C 160g / F 71g
WEEK TWO: 2500 cals
WEEK THREE: 2400 cals
WEEK FOUR: 2300 cals
The carbs / fats percentages will drop in line with the calories but the protein will remain the same. The vast majority of the carbs will be eaten in the morning and lunch, with some saved for after my workout.
Takes a lot of pre-planning with the meals which I'll make on a Sunday and a Wednesday but the results were great back in December so it's worth the effort.
2000 calories a day
69 g carbs
45 g fat
350 g protein
This is my July intake goals. I'm eating nearly the same thing every single day. 1 cheat day, and only 2 days where I allow myself alcohol. That much protein, for that little cals. That's my biggest challenge.
This may be why I still have love handles, lol. I eat a big breakfast and lunch...and I usually workout between breakfast and lunch. But, after I workout my body is craving nutrients!
It feels like I can't win. If I eat lean for dinner I feel like I'm probably burning some fat stores but I'm not sure I'm getting enough nutrition to my body for recovery. But if I eat a big dinner I feel replenished but I also feel like I'm not burning fat overnight.
It's very hard to lift to build strength but also try to lose body fat at the same time.
Fu**ing bump! People want results? Claim you "diet" is "good"
Pshhhh, talk about your macros then!
I don't know why people never search the topics...I found this that way, I believe this needs a bump too.
I read this about once a month. Comments and all.
I constantly need the reminder :-)
I'm new to this. I started my weight loss journey recently. I've been told counting macros would make a world of a difference but where do I start? How much of each should I intake? I workout 5 days a week.
I will post some stuff here about macros today. Hopefully I can find all the right links on work.
The first thing about macros is that our body use the different macros for certain uses. I will try to explain a bit and lay out different ways of eating.
(For anyone who wants to learn about protein and exercise. ISSN is THE go to source. Download the pdf and have fun reading. I will explain in short.)
Protein is build up from different Amino Acids. Most of the Amino Acids our body is able to produce. The ones we cant produce ourselves are called the Essential Amino Acids. Which the most well known one is Leucine. Because Leucine plays a big part in Protein Synthesis in the human muscles.
Protein play a big role in the development of (skeletal) muscle. The body isnt very effecient in storing protein. That is why generally speaking ppl who train need to eat more protein that everage. Imo the lowest one should go is at arround 1,5 gram per body kg.( Thats arround 1,16 ounce per lbs ????). And you can go up to as much as your kcal intake allows. There are no proven health risks in eating high protein. SImply said protein are the building blocks ( Anabolic function of the body ) of the body. They prevent the body from breaking down muscle for energy ( catabolic function).
Most will knows this, but carbs are the fuel to the body. There is still alot of discussion about alot of carbs related fields. Like do we really need them? Are we really going to die if we eat gluten? (crossfitters like to think so). And alot more. But what basicly happends is that the body breaks down the carbs into sugar. Our insuline levels go up to work with the carbs. Energy gets released in our blood and sent trough our body. Our muscles use the energy (glycogen) to perform. Also our most imporant part of the brain works on carbs for the biggest part. The brain. So carbs are here for energy. We all know not every carbs is made equal. But thats a discussion for another topic.
When we speak fats we have to consider a few things. Firstly saturated fats and unsaturated fats.
Second is transfats. https://en.wikipedia.org/wiki/Trans_fat
Im not going into detail about them. Reading yourself is better.
For training fat is an difficult subject. Some people swear by fat. They even go as far as using it as their primarly energy source. This is named a ketogenic diet. SInce the body wont use carbs for energy. But will use Ketones digested out of fat as the source to power the brain and body. Most eat a moderate amount of fat. Which i peronally prefer. Fat has more than double the amount for kcal per gram compared to carbs and protein. Thats why alot of people cut down big time on fats during diets. I dont think this is wise. But how much you need is a thing you need to find out for yourself.
The percentage of what you need to eat or no exact science. This will depend on your goals and your body. But one thing is certain. Protein and (strenght) go hand in hand. Building and keeping muscle are strongly related to protein intake.