PicklesPickles's Journal, 11 October 2016

try this site for tracking your macros...it will help you figure them all!!!!...http://keto-calculator.ankerl.com/ 

Thanks - I've been using http://www.iifym.com/ The goal now is to figure what foods fit into these percentages! How do you do it? 

I just started counting macros yesterday. 

start with protein (as it is important for muscle growth)...then carbs (especially if you are keto)low keto carbs help you lose weight.... then fat or lipids as they fuel your brain and hormones......lastly is calories as they are still important for weight loss. why type of weight loss program are you on??? 

weight watchers macros: http://www.weightwatchers.com/util/art/index_art.aspx?art_id=20921&tabnum=1 keto macros: keto-calculator.ankerl.com 

I'm tracking with Weight Watchers. But Im starting to track food with the FitBit and I only really need the WW for the meetings. The meetings are what help to keep me focused. I've been tracking my food and looking for more ways to up my protein %. Currently, I'm aiming at 35% protein - without raising the carbs. Carbs 26% and Fat 39%. The part I'm finding difficult is learning again what foods are best to fill in what areas... Such as the added protein without added carbs...  

It wouldn't be wise for me to ignore calories now. What goes in, has to come out. So if too much goes in... then I'm counting macros for nothing....  

Pickles....I am a keto dieter so my macros look much different than you my protein is between 46- 60grams a day, depending on how much I would workout it could go higher. my net carbs is 20 grams a day, as I am a keto dieter my fat is 112-160 grams a day, but as I work out that number increases as I am fat fueled...not carb fueled my calories are 1265 a day, but that also increases as I work out...I try to keep a deficit on calories of about 700 calories to help facilitate weight loss at a good rate, but for keto it is not calories in calories out... I burn fat for fuel. but calories are still important to me  

lean meats are great protein without carbs  

they have protein shakes that are also low carb...for bodybuilding....https://www.bing.com/search?q=low+carb+protien+shakes&form=EDGNTC&qs=PF&cvid=5523887ae0b846ec8df54c42db29746e&pq=low+carb+protien+shakes&elv=AJWpkXWIYl%21rMeBUTmYfcqKnCU7fA81g5XZY0ugCozz0 

I count macros, I follow Eat to Perform. Here's a link to their calculator.... http://www.eattoperform.com/eat-to-perform-calculator/ 

https://youtu.be/HWo1opd2Adc  

I always count macros - look at the little circle pie chart at the bottom of your daily food diary to see where you are each day 

Funny you posted this just now - check out my journal today. You need to know your LBM to determine accurate BMR  

oh, because I said 'now to determine my percentages' ... This is why everyone is sending me calculators :P I'm good with the calculator. I use IIFYM and I'm ok on that end. It should probably say, what about some tips on what you eat to level these out. What's your average daily food intake look like? For example, if you're upping your protein, besides meat, what are you eating? How to add protein, without adding carbs. How to neatly organize this little puzzle that is our Macros... What's some key foods to add that fat % we have to hit. 

HCB, all your stuff is private. Can't view anything. 

Ahhh - you have to be my "Buddy" - I will send you a Buddy request! 

There's no reason to do weight watchers and calorie counting. Theres really no reason to do weight watchers. Calories are already points. Protein is way overblown in the fitness world, and the marjority of the research shows no benefits past .64g/lb, and that's approached asymtotically(diminishing returns). People then go on to add unnecessary 'just in case' margins to it or cherry pick specific studies to support old steroid magazine dogma. As for macros, i consume .6g/lb protien, 15-25% fat and the rest carb. After you set your protein amount, allocation of energy to fats and carbs is largely preference. I wouldn't drop fats below 15% thought because you need them for hormone production.  

to add good fat to my diet... I use coconut oil...if you drink coffee check out bullet proof coffee; If you drink tea, check out rocket latte's. you can also add protein powder to these items if you need more protein and don't want to eat to make you macros...I also use chia seeds as they are a concentrated food containing healthy omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants, and calcium.  

I love the pie chart. ITS A Very nice tool here on FS.