Becc@'s Journal, 23 April 2018

Hi Everyone. I have a couple of questions. I have been having a heck of a time trying to get my numbers right. I am always over on my FAT and under on my PROTEIN. On top of that, it's a struggle to reach my calories when I eat whole foods. I am thinking I am going to stick with fish, white chicken and lean beef. I am still losing, but I would like for my numbers to be closer to what is suggested. Any suggestions or advice? RDI - 1300 with Carbs-36%, Fat-34%, Protein-30%.
162.2 lb Lost so far: 20.4 lb.    Still to go: 22.2 lb.    Diet followed reasonably well.

Diet Calendar Entry for 23 April 2018:
1065 kcal Fat: 56.01g | Prot: 59.44g | Carb: 86.40g.   Breakfast: Chino Valley Ranchers Medium Brown Eggs Organic, Chino Valley Ranchers Medium Brown Eggs Organic, Jennie-O ground turkey, Cooked Green String Beans (from Fresh), Chosen Foods Avocado Oil. Lunch: Tree Top Natural Apple Sauce, Jennie-O ground turkey, Jennie-O ground turkey. Dinner: Tanimura & Antle Romaine Lettuce, Califia Farms Unsweetened Almond Milk, Blueberries, Signature Kitchens Pineapple Chunks, Better Body Foods PB Fit Peanut Butter Powder, Chino Valley Ranchers Medium Brown Eggs Organic, Briannas Poppy Seed Dressing. Snacks/Other: Xyngular Trimstix, Xyngular Accelerate, Xyngular Super Fruit Global Blend. more...
on diet Becc@'s own diet   losing 1.4 lb a week

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Comments 
What ratios are you trying to hit, and are you having trouble with energy and hunger? Unless you are on a low cab path, your macro ratios really depend on how your feel.  
23 Apr 18 by member: dhatura
I agree with dhatura and would add that net carbs are not calculated on fs so you might look at those, and the other thing is look at what high-fat items you can cut and what protein items you might increase. When I was trying to hit 40% protein, I was eating typically a can of tuna for lunch and half a pound of chicken for dinner and still needed to add a protein shake for a snack. I was doing 40/40/20 with the 20 being fat. 30%protein is 390 calories a day, 98 grams of protein. If you start there figuring out what to eat, you may find that you really have choose carefully to cut fat. 
23 Apr 18 by member: abbadabba
Hi dhatura. No, not hungry at all. My energy does fluctuate, mainly because I have Fibromylgia, but has been pretty good lately. Ratios are pretty even, about 1/3% for each macro, as I listed above. I think that's what your question is? I haven't been too worried about not being on target with all of the numbers, because I am losing weight, eating good food, doesn't make sense to me to stuff myself in order to meet those numbers. I just thought someone might have had the same situation and might have some advice. Also, I tend to be impatient. ๐Ÿ˜• 
23 Apr 18 by member: Becc@
Thank you abbadabba! My numbers are pretty close to what you used as an example. Thank you for the example, as to what that protein # looks like in food. It really helps for me to understand how much I should be eating. I just have to be patient. It's hard for me to eat that much food, well that much good food! ๐Ÿ˜Š 
23 Apr 18 by member: Becc@
I really like to supplement my protein with Premier Protein. 30g protein and only 160 cals. 
23 Apr 18 by member: ImNotTellin
Yes, I was weight lifting at the time and I had to eat like slices of fat-free ham and slabs of chicken breast at night to get in all the protein my trainer recommended! 
23 Apr 18 by member: abbadabba
Hi Becc@! I had a lot of trouble hitting my protein target, too. I've found shrimp to be a really good source of lean protein at low calories, and I eat it almost every day with a spring mix salad. I make an egg salad made with 5 egg whites, some mustard and only 1 tbsp of miracle whip, and have that on only one slice of toast or in a lettuce wrap. I also frequently have a protein shake for breakfast, and one as a snack during the day. I don't intend to keep doing protein shakes forever, but for right now I call them my "training wheels" that are helping me hit my targets while I learn how to plan a variety of meals and snacks. 
23 Apr 18 by member: Toumina
I use protein bars and premere protein shakes to bolster my protein level without pushing up my carbs and fat.  
23 Apr 18 by member: tahoebrun
Hi ImNotTellin, thank you. Protein bars good suggestion! 
23 Apr 18 by member: Becc@
ImNotTellin - sorry, I meant protein powder. ๐Ÿ˜Š 
23 Apr 18 by member: Becc@
Toumina, thank you so much! I will certainly use your suggestions. ๐Ÿ˜Š 
23 Apr 18 by member: Becc@
Tahoebrun, protein powder and bars will definitely be added to my list. Thank you!  
23 Apr 18 by member: Becc@
Cliff Energy Bars are delicious and have 20 grams of protein 
24 Apr 18 by member: WriterandPainter
My only comment about the powders is that some have stevia which I can not stand the aftertaste of. 
24 Apr 18 by member: abbadabba
Macros for "balanced" is something like 50% carbs, 25% protein, 25% fat and then you adjust depending on hunger and energy levels (by increasing fat and protein). It sounds like what you are doing is working for you, so it may be something you don't really need to tweak unless you really want to. It's important that you are getting at least 1200 calories, which you are, and make sure you are getting enough fiber too. Looking forward to hearing about more of your successes!  
24 Apr 18 by member: dhatura
abbadabba - I'm fine with Stevia. Well, only the Sweet Leaf brand. 
24 Apr 18 by member: Becc@
dhatura - yes, I am trying to get in 1300 calories. Keyword trying! Adjusting is what many of us have to do. This is the first time I am really focusing on eating healthy, so I am learning. Thank you for the encouragement. ๐Ÿ˜Š 
24 Apr 18 by member: Becc@
What you have been doing seems to be working quite well. 
24 Apr 18 by member: TomLong
Tom Long - Thank you. I have made a few adjustments and haven't been doing this that long (no pun intended ๐Ÿ˜ƒ). I just wanted to get some advice on the #s, because last time I changed things up, with help from another FS member, I wasn't getting enough calories /nutrients. I may be stressing a bit over the numbers, so I must practice patience. ๐Ÿ™ƒ 
24 Apr 18 by member: Becc@
If you need to adjust the macros In Either area higher or lower to fit your daily preferences etc. if you go a little above or below on any of the macros thatโ€™s perfectly fine, doesnโ€™t have to be spot on if you canโ€™t hit it or choose not to on certain days. Just Aim for around the range of 10g (approximately 100 calories) in either macro. So, if you need to hit 100g (random number) of carbs or protein or fat, but you get 95g or 105g or anything in that range, thatโ€™s fine. Donโ€™t stress too much over it, as long as your weekly amount is close to the range it needs to be in by the end of the week, that should be sufficient enough.  
24 Apr 18 by member: DEADPOOL12345

     
 

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