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Diet, Nutrition & Weight Loss
Reply to "Please explain macros"
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[quote=Anonymous][quote=Anonymous]“Macro Inc doesn't use percentages. They use actual grams. My macros are 120 g P, 145 Carb, 52 F for a total of 1,567 calories per day. To do it right you should have them review age, physical activity, health concerns and whether you want to lose, gain, or maintain.” NP here. My goal numbers are very similar but I’m really struggling to get my protein over 100 g per day, even if using protein powder or bars. What do you eat for the protein?[/quote] I struggled in the beginning too. I recommend you get +60% protein the first half of the day. Also, I know that EVERY NIGHT before bed I’ll have either a protein bar, high protein yogurt or LF cottage cheese. If I don’t do this I wake up mid night hungry, lose sleep and will just eat a bowl of cereal. Plus I work out first thing in the morning on an empty stomach and the sustains me until post workout meal. Here is a typical day: Breakfast Oatmeal with mixed berries (TJ frozen) Scoop of protein powder Either side of egg whites, high protein yogurt or low fat cottage cheese Gets me close to 40grams Lunch Open face sandwiches. Dave’s killer bread (2 slices) Tuna w/ soft boiled egg or Turkey w/ lite cheese Veggies or little fruit 35-40 g Dinner Salad or stir fry veggies w/ chicken/fish/turkey. Rice/quinoa/air fry potatoes slices (w/ harissa spice is my new fave!) Maybe add beans. 30ish Bedtime 20 grams My biggest struggle is fat. I need to be mindful of whole eggs, avocado, salmon. Get tuna packed in water. No nuts. Very rarely eat red meat. I have learned what I can, and can’t eat as a 48-year-old woman who is not very tall but I still enjoy going out. I have just learned to forgo the chile relleno (never as good as I remember) and get ceviche or chicken & shrimp fajitas and forego tortillas (which I don’t like anyway) but I can happily eat a basket of chips and salsa, and do! I hope this helps. [/quote]
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