40-30-30
im trying to figure out how many grams of carbs/fat/protein i should eat a day. someone told me i should up my protein to 1 gram/lb of body fat. what about carbs and fat?
i am 156 lbs, want to lose 28 lbs, 5'4", female, 49 yrs old, if any of this helps. thanks for any advice! chickie |
Originally Posted by chkflyn
(Post 10143)
im trying to figure out how many grams of carbs/fat/protein i should eat a day. someone told me i should up my protein to 1 gram/lb of body fat. what about carbs and fat?
i am 156 lbs, want to lose 28 lbs, 5'4", female, 49 yrs old, if any of this helps. thanks for any advice! chickie Everyone is different and exercise routes will require different macros as well. I chose a 20%fat, 35% protein, 45% carb ratio. But I'm a guy I was trying to loose fat and add muscle at the same time with my diet and exercise routine. I did recently change it up to a 50% protein, 25% fat, 25% carb ratio. After 3 days I had enough and went back to my 25/35/45 split. Try to stay 500 cals deficient per day, and find what works best for your body as far as macros. |
gt, what did you eat to get 50% protein a day? I have trouble pushing 30%!
chkflyn, you'll have to figure out what works best for you depending on how your body tolerates the different macronutrients and your activity level. I get incredible brain fog and lethargy at 50% carbs or more, so my typical split is 40-50%f — 20-30%p — 20-30%c. Most of my carbs come from fiber and complex starches and my fat is mostly monounsaturated and saturated. Literally "every body" is different so you'll have to tweak your own diet to find your "magic" ratio and stick to it. Good luck! -Nik |
Originally Posted by tandoorichicken
(Post 10159)
gt, what did you eat to get 50% protein a day? I have trouble pushing 30%!
chkflyn, you'll have to figure out what works best for you depending on how your body tolerates the different macronutrients and your activity level. I get incredible brain fog and lethargy at 50% carbs or more, so my typical split is 40-50%f — 20-30%p — 20-30%c. Most of my carbs come from fiber and complex starches and my fat is mostly monounsaturated and saturated. Literally "every body" is different so you'll have to tweak your own diet to find your "magic" ratio and stick to it. Good luck! -Nik |
damn I saved it to a .pdf, it was too large, and it wouldn't let me post a screen shot.
I can't figure this out :( I had... 1 egg white, 2 whole eggs scrambled w/ .3 tbsp of spary balance 1 piece of wheat toast 1 premier Nutrition Protein Bar 227 grams chicken breast (boneless skinless), grilled on george forman grill 1 slice Sargento Reduced Fat Pepperjack cheese 1 serving of Le Seur Baby Carrots (canned) 1 serving Greek Yogurt (plain non fat) 6" Subway oven roasted chicken breast .5 slice cheese 1 serving Starkist Lunch to go 120 grams chicken breast (boneless skinless), grilled on george forman grill 23 grams Casein protein (ON Gold Standard) cals=2068 fat=58.6 (26%) carb=119.7 (24%) protein= 214.7 (50%) |
Wow. I guess that'll do it :cool:
-Nik |
Originally Posted by tandoorichicken
(Post 10191)
Wow. I guess that'll do it :cool:
-Nik |
Originally Posted by 01gt4.6
(Post 10205)
yeah, and the 23g of protein powder was only 16.7 grams of protein... so close to 95% of my protein intake for that day was actual food. It can easilly be done you you really have to make a conscience effort to take in that much. So it's easy, but doesn't happen by accident. :D
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@chkflyn
I think this really depends on what you are trying to accomplish. Are you trying to maintain lean mass or are you trying to build muscle? I think there was a study which determined that just to maintain the human body you need about .36g of protein per pound. If you are just trying to maintain then: protein = weight in lbs * .4-.6g If you are trying to build muscle: protein = weight in lbs * .6-.8g I think this should be about right for your age/sex. A lot of bodybuilders try to do 40%p/40%c/20%f diet. Protein powder is a great source of protein but too much can put a strain on your liver and kidneys. Disclaimers: You should consult a physician before starting a diet or exercise program. I am not a certified trainer or dietitian. |
Originally Posted by yauncin
(Post 13185)
Protein powder is a great source of protein but too much can put a strain on your liver and kidneys.
Also, protein isn't metabolized in the liver at all, so there's no risk there. If you want to protect the liver then watch out for excessive fructose consumption. It's about as bad for your liver as alcohol is. Check out this lecture by Robert Lustig, an endocrinologist from UCSF about the dangers of fructose. |
If you guys can afford it buy egg replacers from the store(next to the eggs) they have 30 calories and 6 grams protein per serving.. no fat and i believe they have a single carb.. this is an easy way to get a huge breakfast in for only about 350 calories and if you throw some lunch meat in there you can end up with 40-45 grams of protein right after breakfast
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