Results 1 to 21 of 21
Page 1 of 1
Jump to page:
Jump To:
  • Posted On: 03-07-18, 8:48 pm (EST) #1

    Need some macro intake help

    March 7, 2018, 8:48 pm

    Hello,

     

    I just wanted some extra advice in terms of learning what I need to eat each day to fill in my macros effectively.

     

    First off, let me describe me:

    • Male
    • 6'0"
    • 182lbs
    • Moderate to very active lifestyle; my job requires me to be on my feet almost the entirety of my 8 to 10 hour shifts, also required to go up and down ladders and occasionally lift heavy objects. On the weekends, I am either working on my car, doing some form of manual labor, or camping or something of the sort.
    • Do not consistently workout, and how often I workout over the course of X amount of days is hard to say for certain, however, the days that I do workout include a short run, and a couple sets of push ups, flutter kicks, etc. So, no, I do not perform 'real intense' workouts.
    • I have been un-satisfied with my body for years, and recently took a liking to nutrition and paying attention to what I eat. My end goal is to gain muscle, while losing fat at the same time (due to increase muscle mass in general + watching what I eat). Just as long as I gain SOME muscle, and lost enough fat to be able to see my muscle, then I will be happy.
    • I am vegan, so I do not have access to the high protein, satiating benefits of meat
    • In addition to being vegan, cost is my main driving factor to what I eat. For example, as much as I want to add hemp hearts to my diet for their protein and low carb content, they are just too expensive.

    For reference, today I kept track of EVERYTHING that I ate, and added up all of the numbers (this is a rather bland day of eating for me, normally though I eat tofu or tempeh to up my protein intake):

     

    Breakfast:
    2 cups rolled oats - 600 cal, 10 fat, 108 carbs, 20 prot
    2 cups flax milk - 140 cal, 7 fat, 4 carbs, 16 prot
    2 scoops protein powder - 150 cal, 4.5 fat, 3 carbs, 24 prot
    1 tbsp chia seed - 60 cal, 4g fat, 5 carbs, 2 prot
    = 950 calories, 25.5 fat, 120 carbs, 62 prot

    Lunch:
    2 medium bananas - 210 cal, 1 fat, 54 carbs, 2 prot
    1 large apple - 150 cal, .5 fat, 37 carbs, .5 prot
    = 360 cal, 1.5 fat, 91 carbs. 2.5 prot

    Dinner:
    1 can of beans - 350 cal, 57 carbs, 25 prot
    1.5 cups spinach - 30 cal
    3 servings multigrain chips - 420 cal, 21 fat, 51 carb, 6 prot

    4 tbsps hummus - 120 cal, 9 fat, 8 carbs, 2 prot
    = 920 cal, 30 fat, 116 carbs, 33 prot

    Dessert:
    1 cup blueberries - 85 cal, .5 fat, 21 carbs, 1 prot 
    1/2 bar dark chocolate -260 cal, 22 fat, 14 carbs, 4 prot
    = 345 cal, 22.5 fat, 35 carbs, 5 prot

    Total: 2,575 calories, 79.5 fat, 362 carbs, 102.5 prot

     

    I have tried multiple online macro calculators, and they all give me between 2,600 to 3,200 needed calories. That just seems a little high, considering that I do not workout often - however, I am new to nutrition so I would very much like to learn what the nutrition and workout experts have to say; what would you change about my diet? I am wary that consuming too little calories forces your body into starvation mode, I just truly don't know what a good range of calories would be for me to consume. 

     

    As a rule, I avoid simple carbohydrate foods, I do not drink soda, consume candy bars, or highly processed foods such as boxed 'anything'. Less processed chips (multigrain or the likes), the occasional clif bar or bobo bar, or the occasional cookie or brownie are what I consider the "worst" things that I eat. I drink at least half a gallon of water a day - which is the only thing that I drink, besides flax milk or almond milk.

     

    Please let me know what you think. Thanks! 

  • Posted On: 03-08-18, 12:12 am (EST) #2

    Need some macro intake help

    March 8, 2018, 12:12 am
    Posted by: Woodster

    Hello,

     

    I just wanted some extra advice in terms of learning what I need to eat each day to fill in my macros effectively.

     

    First off, let me describe me:

    • Male
    • 6'0"
    • 182lbs
    • Moderate to very active lifestyle; my job requires me to be on my feet almost the entirety of my 8 to 10 hour shifts, also required to go up and down ladders and occasionally lift heavy objects. On the weekends, I am either working on my car, doing some form of manual labor, or camping or something of the sort.
    • Do not consistently workout, and how often I workout over the course of X amount of days is hard to say for certain, however, the days that I do workout include a short run, and a couple sets of push ups, flutter kicks, etc. So, no, I do not perform 'real intense' workouts.
    • I have been un-satisfied with my body for years, and recently took a liking to nutrition and paying attention to what I eat. My end goal is to gain muscle, while losing fat at the same time (due to increase muscle mass in general + watching what I eat). Just as long as I gain SOME muscle, and lost enough fat to be able to see my muscle, then I will be happy.
    • I am vegan, so I do not have access to the high protein, satiating benefits of meat
    • In addition to being vegan, cost is my main driving factor to what I eat. For example, as much as I want to add hemp hearts to my diet for their protein and low carb content, they are just too expensive.

    For reference, today I kept track of EVERYTHING that I ate, and added up all of the numbers (this is a rather bland day of eating for me, normally though I eat tofu or tempeh to up my protein intake):

     

    Breakfast:
    2 cups rolled oats - 600 cal, 10 fat, 108 carbs, 20 prot
    2 cups flax milk - 140 cal, 7 fat, 4 carbs, 16 prot
    2 scoops protein powder - 150 cal, 4.5 fat, 3 carbs, 24 prot
    1 tbsp chia seed - 60 cal, 4g fat, 5 carbs, 2 prot
    = 950 calories, 25.5 fat, 120 carbs, 62 prot

    Lunch:
    2 medium bananas - 210 cal, 1 fat, 54 carbs, 2 prot
    1 large apple - 150 cal, .5 fat, 37 carbs, .5 prot
    = 360 cal, 1.5 fat, 91 carbs. 2.5 prot

    Dinner:
    1 can of beans - 350 cal, 57 carbs, 25 prot
    1.5 cups spinach - 30 cal
    3 servings multigrain chips - 420 cal, 21 fat, 51 carb, 6 prot

    4 tbsps hummus - 120 cal, 9 fat, 8 carbs, 2 prot
    = 920 cal, 30 fat, 116 carbs, 33 prot

    Dessert:
    1 cup blueberries - 85 cal, .5 fat, 21 carbs, 1 prot 
    1/2 bar dark chocolate -260 cal, 22 fat, 14 carbs, 4 prot
    = 345 cal, 22.5 fat, 35 carbs, 5 prot

    Total: 2,575 calories, 79.5 fat, 362 carbs, 102.5 prot

     

    I have tried multiple online macro calculators, and they all give me between 2,600 to 3,200 needed calories. That just seems a little high, considering that I do not workout often - however, I am new to nutrition so I would very much like to learn what the nutrition and workout experts have to say; what would you change about my diet? I am wary that consuming too little calories forces your body into starvation mode, I just truly don't know what a good range of calories would be for me to consume. 

     

    As a rule, I avoid simple carbohydrate foods, I do not drink soda, consume candy bars, or highly processed foods such as boxed 'anything'. Less processed chips (multigrain or the likes), the occasional clif bar or bobo bar, or the occasional cookie or brownie are what I consider the "worst" things that I eat. I drink at least half a gallon of water a day - which is the only thing that I drink, besides flax milk or almond milk.

     

    Please let me know what you think. Thanks! 

    Hey @woodster.

     

    The first way to find out how many calories you really need, is to try eating basically like this for a week or two. If you know you are getting about 2600 calories daily, and track your weight over 1-2 weeks, you'll whether you're at maintenance, in a deficit, or in a surplus.

     

    Trial and error is the best way to really get thigns figured out - calculators are great for a starting point, but for someone like you, it might be tougher because of the less frequent 'training specific days' that you have. I'd say with your job, you'd at least be lightly active or moderately active for the calculator here on the @mealplan page.

     

    Is that enough protein for you, do you think? If you were getting even just 0.8g protein per pound of bodyweight, you would need 152g protein. I'm not sure what the calculation would be for your lean weight (not sure what your bf% is?), but probably around 120g at least? I'd personally say aim higher if you can, at least 1g protein per pound of lean bodyweight, but I know it can be difficult finding protein foods.

     

    Maybe you could add some tofu and/or frozen or fresh beans at some point to increase that protein a bit?

     

    But the main piece of advice would be to hit that calorie goal for a week or two and see what your weight does so you know which direction you need to go in, or if you're on track.

  • Posted On: 03-10-18, 3:39 am (EST) #3

    Need some macro intake help

    March 10, 2018, 3:39 am
    Posted by: Scott_Herman

    Hey @woodster.

     

    The first way to find out how many calories you really need, is to try eating basically like this for a week or two. If you know you are getting about 2600 calories daily, and track your weight over 1-2 weeks, you'll whether you're at maintenance, in a deficit, or in a surplus.

     

    Trial and error is the best way to really get thigns figured out - calculators are great for a starting point, but for someone like you, it might be tougher because of the less frequent 'training specific days' that you have. I'd say with your job, you'd at least be lightly active or moderately active for the calculator here on the @mealplan page.

     

    Is that enough protein for you, do you think? If you were getting even just 0.8g protein per pound of bodyweight, you would need 152g protein. I'm not sure what the calculation would be for your lean weight (not sure what your bf% is?), but probably around 120g at least? I'd personally say aim higher if you can, at least 1g protein per pound of lean bodyweight, but I know it can be difficult finding protein foods.

     

    Maybe you could add some tofu and/or frozen or fresh beans at some point to increase that protein a bit?

     

    But the main piece of advice would be to hit that calorie goal for a week or two and see what your weight does so you know which direction you need to go in, or if you're on track.

    Fully understood. Thank you!

  • Posted On: 03-10-18, 4:47 pm (EST) #4

    Need some macro intake help

    March 10, 2018, 4:47 pm
    Posted by: Woodster

    Fully understood. Thank you!

    You are welcome @woodster!

  • Posted On: 03-10-18, 5:26 pm (EST) #5

    Need some macro intake help

    March 10, 2018, 5:26 pm
    Posted by: Scott_Herman

    You are welcome @woodster!

    I do have another question. I am not sure which is more accurate: listening to your stomach and eating until you are full? Or relying on counting up your macros and abstaining from overeating once you've reached Nth calories?

     

    I feel like because my body is so used to constantly eating, especially eating quick burning carbohydrates, that it's not used to this sudden drop in food consumption.

     

    For example, even though nuts are full of fats, they still never fill me up. I'll eat a literal cup of nuts and I'll end up feeling hungry an hour later.

  • Posted On: 03-11-18, 11:39 pm (EDT) #6

    Need some macro intake help

    March 11, 2018, 11:39 pm
    Posted by: Woodster

    I do have another question. I am not sure which is more accurate: listening to your stomach and eating until you are full? Or relying on counting up your macros and abstaining from overeating once you've reached Nth calories?

     

    I feel like because my body is so used to constantly eating, especially eating quick burning carbohydrates, that it's not used to this sudden drop in food consumption.

     

    For example, even though nuts are full of fats, they still never fill me up. I'll eat a literal cup of nuts and I'll end up feeling hungry an hour later.

    You want to count your macros, and if you end up still having hunger after that, it's something you have to get used to, and maybe the next day you can try spreading your food out a bit more evenly to try and eliminate getting too hungry.

     

    Another thing you can do is sip on water to make you feel full, or chew some gum to almost trick your body into thinking you're eating something. Personally, if I get hungry at night and I have basically hit my macros for the day, I will just snack on leafy greens like spinach and sip some calorie free BCAAs or something. Minimal calories but you satisfy whatever cravings you had.

  • Posted On: 03-12-18, 8:08 am (EDT) #7

    Need some macro intake help

    March 12, 2018, 8:08 am
    Posted by: Scott_Herman

    You want to count your macros, and if you end up still having hunger after that, it's something you have to get used to, and maybe the next day you can try spreading your food out a bit more evenly to try and eliminate getting too hungry.

     

    Another thing you can do is sip on water to make you feel full, or chew some gum to almost trick your body into thinking you're eating something. Personally, if I get hungry at night and I have basically hit my macros for the day, I will just snack on leafy greens like spinach and sip some calorie free BCAAs or something. Minimal calories but you satisfy whatever cravings you had.

    So, how "hungry" you feel is really just based on emotion; how your body is not used to eating X or Y foods that you just intriduced into your diet, or how it's not used to a reduction in simple carbohydrates? Things like that?

     

    In the first place I used to eat pretty much all day long, and almost exclusively ate eggs, chicken, steak, lean hamburgers, etc. for my big meals, which I imagine kept me feeling "filled up" throughout the day.

     

    Now, my current diet has replaced those meats with oats, beans, tofu / tempeh, vegetables, and nuts. They fill me up for about an hour or two but then I'm just hungry again.

     

    Like you said, drinking water does help keep my appetite contained, but what greens do you snack on? Just raw spinach and the likes?

     

    Also - I am rather frustrated that I have not shed more fat over the last couple of months since I became a Vegan. I have drastically reduced my overall sugar intake. I do not buy candy at the grocery store, besides dark chocolate, nor do I drink sodas anymore. I drastically reduced snacking. I don't eat things like nachos anymore, gorge myself on tortilla chips, and I hardly consume bread or flour based products.

     

    Maybe I end up eating too many nuts or too many calorie dense items like peanut butter?

     

    Thanks!

  • Posted On: 03-12-18, 6:16 pm (EDT) #8

    Need some macro intake help

    March 12, 2018, 6:16 pm
    Posted by: Woodster

    So, how "hungry" you feel is really just based on emotion; how your body is not used to eating X or Y foods that you just intriduced into your diet, or how it's not used to a reduction in simple carbohydrates? Things like that?

     

    In the first place I used to eat pretty much all day long, and almost exclusively ate eggs, chicken, steak, lean hamburgers, etc. for my big meals, which I imagine kept me feeling "filled up" throughout the day.

     

    Now, my current diet has replaced those meats with oats, beans, tofu / tempeh, vegetables, and nuts. They fill me up for about an hour or two but then I'm just hungry again.

     

    Like you said, drinking water does help keep my appetite contained, but what greens do you snack on? Just raw spinach and the likes?

     

    Also - I am rather frustrated that I have not shed more fat over the last couple of months since I became a Vegan. I have drastically reduced my overall sugar intake. I do not buy candy at the grocery store, besides dark chocolate, nor do I drink sodas anymore. I drastically reduced snacking. I don't eat things like nachos anymore, gorge myself on tortilla chips, and I hardly consume bread or flour based products.

     

    Maybe I end up eating too many nuts or too many calorie dense items like peanut butter?

     

    Thanks!

    Well you will feel hungry when you reduce calories, because you're body is used to getting more. It can be more of a mind-over-matter thing for sure. It just takes a bit of time to get used to the changes to stop feeling hunger.

     

    I would normally suggest other fat foods to help keep you full, like avocados, peanut butter, nuts/seeds.. but if you feel like they don't work either I guess it's kind of pointless haha. Yes I like to mostly snack on spinach. You can get a decent amount of volume with very minimal calories.

     

    Cutting out all of those kinds of food is great - but if your deficit still isn't big enough, then you still won't notice fat loss. Maybe you are still sitting at maintenance most of the time? That would be hindering fat loss. Also potentially the overall carb intake - for cutting fat I'd usually suggest less than 300g carbs, and more protein and fat. Protein would obviously be a bit more difficult being vegan, but you might be able to bump up your fat intake to cut down on carbs a little bit.

  • Posted On: 03-12-18, 6:37 pm (EDT) #9

    Need some macro intake help

    March 12, 2018, 6:37 pm
    Posted by: Scott_Herman

    Well you will feel hungry when you reduce calories, because you're body is used to getting more. It can be more of a mind-over-matter thing for sure. It just takes a bit of time to get used to the changes to stop feeling hunger.

     

    I would normally suggest other fat foods to help keep you full, like avocados, peanut butter, nuts/seeds.. but if you feel like they don't work either I guess it's kind of pointless haha. Yes I like to mostly snack on spinach. You can get a decent amount of volume with very minimal calories.

     

    Cutting out all of those kinds of food is great - but if your deficit still isn't big enough, then you still won't notice fat loss. Maybe you are still sitting at maintenance most of the time? That would be hindering fat loss. Also potentially the overall carb intake - for cutting fat I'd usually suggest less than 300g carbs, and more protein and fat. Protein would obviously be a bit more difficult being vegan, but you might be able to bump up your fat intake to cut down on carbs a little bit.

    Yea, when I used to eat PB like it was oxygen, I still never could hold that "full" feeling. I'll just have to suck it up and wait until my body gets used to the drop in calories!

     

    Do you put anything with the spinach? I am not opposed to eating them raw, but if there's something that could go with them that you'd recommend, i'd like to know!

     

    And that must be it. I used to be at 190 lbs, but now I am down to 180 lbs and have stayed here for months; I must be sitting at maintenence.

     

    I have thought about reducing my carbohydrate intake (the oats, the grains and rice, and the beans I consume greatly contribute to my carbohydrate intake) - the problem is finding suitable foods to replace them. I could eat nuts all day long, however, I am wary about their saturated fat content. The nutrition of meat sucks to be missing out on, due to it's low carbohyrates and very high protein levels.

     

    I imagine that altering my diet to include:

    • Much more greens (low carbohydrates, high fiber high micro nutrients)
    • Drinking even more water (help keep me feeling satiated)
    • Lowering my oat, grain, bean consumption (the foods with the highest carbohydrates in my diet)
    • Continue eating about a cup of nuts a day (which gives me 800 calories, only 12g of saturated fat, and 27g of protein)
    • Supplement my protein intake with more protein powder
    • Of course, avoid breads (tons of flour and carbohydrates) and sweets (avoid sugar)
    • If I want anything sweet, I have come to the conclusion that I should eat fruit, and to eat as much of it as I want, versus the alternative of eating ACTUAL sugary crap

     

    Would you agree?

     

    Thank you for your advice - I certainly appreciate it, being a noob to the nutrition world.

  • Posted On: 03-12-18, 6:47 pm (EDT) #10

    Need some macro intake help

    March 12, 2018, 6:47 pm
    Posted by: Woodster

    Yea, when I used to eat PB like it was oxygen, I still never could hold that "full" feeling. I'll just have to suck it up and wait until my body gets used to the drop in calories!

     

    Do you put anything with the spinach? I am not opposed to eating them raw, but if there's something that could go with them that you'd recommend, i'd like to know!

     

    And that must be it. I used to be at 190 lbs, but now I am down to 180 lbs and have stayed here for months; I must be sitting at maintenence.

     

    I have thought about reducing my carbohydrate intake (the oats, the grains and rice, and the beans I consume greatly contribute to my carbohydrate intake) - the problem is finding suitable foods to replace them. I could eat nuts all day long, however, I am wary about their saturated fat content. The nutrition of meat sucks to be missing out on, due to it's low carbohyrates and very high protein levels.

     

    I imagine that altering my diet to include:

    • Much more greens (low carbohydrates, high fiber high micro nutrients)
    • Drinking even more water (help keep me feeling satiated)
    • Lowering my oat, grain, bean consumption (the foods with the highest carbohydrates in my diet)
    • Continue eating about a cup of nuts a day (which gives me 800 calories, only 12g of saturated fat, and 27g of protein)
    • Supplement my protein intake with more protein powder
    • Of course, avoid breads (tons of flour and carbohydrates) and sweets (avoid sugar)
    • If I want anything sweet, I have come to the conclusion that I should eat fruit, and to eat as much of it as I want, versus the alternative of eating ACTUAL sugary crap

     

    Would you agree?

     

    Thank you for your advice - I certainly appreciate it, being a noob to the nutrition world.

    Yeah like I say, you will eventually adapt and you won't get as hungry. I honestly just eat it raw, by itself haha. If you wanted something extra, you could kind of make a salad with it and get a bit more variety, but still go low calorie. Or maybe even some low calorie hot sauce or something just to spice it up - whatever you feel like as long as you are keeping it low carb, low calorie because that's your goal for fat loss.

     

    If you have stayed there for months, I would say so. So if your maintenance is 2575, you should try aiming for about 2300-2350 for a while and see how that changes things. That would mean for now, you can just cut some carbs and don't have to worry about replacing them yet necessarily.. unless of course you want to cut them down to more like 250g, in which case you would need to increase fats to still make it to your total calorie goal.

     

    Most nuts have very little saturated fat (almonds, cashews and walnuts are good options), and the saturated fat they do have isn't bad for you - you need a bit of saturated fat in your diet for healthy testosterone levels.

     

    I think all of those changes would be great for your fat loss goals! That and dropping the calories a little bit to make sure you are in a deficit.. OR keeping your current calorie intake, but adding more cardio to burn MORE calories 😊 

  • Posted On: 03-13-18, 10:11 pm (EDT) #11

    Need some macro intake help

    March 13, 2018, 10:11 pm
    Posted by: Scott_Herman

    Yeah like I say, you will eventually adapt and you won't get as hungry. I honestly just eat it raw, by itself haha. If you wanted something extra, you could kind of make a salad with it and get a bit more variety, but still go low calorie. Or maybe even some low calorie hot sauce or something just to spice it up - whatever you feel like as long as you are keeping it low carb, low calorie because that's your goal for fat loss.

     

    If you have stayed there for months, I would say so. So if your maintenance is 2575, you should try aiming for about 2300-2350 for a while and see how that changes things. That would mean for now, you can just cut some carbs and don't have to worry about replacing them yet necessarily.. unless of course you want to cut them down to more like 250g, in which case you would need to increase fats to still make it to your total calorie goal.

     

    Most nuts have very little saturated fat (almonds, cashews and walnuts are good options), and the saturated fat they do have isn't bad for you - you need a bit of saturated fat in your diet for healthy testosterone levels.

     

    I think all of those changes would be great for your fat loss goals! That and dropping the calories a little bit to make sure you are in a deficit.. OR keeping your current calorie intake, but adding more cardio to burn MORE calories 😊 

    Fully understood. Thanks!

     

    I just put together a sample low carb, lower calorie diet:

     

     

    The numbers in parenthesis are my goal numbers for the day. The red numbers beneath the totals after each meal is how much I have left for the day after eating that meal. I left the dinner section almost all blank so that I can plug in whatever I eat for dinner that day.

     

    150 carbs is rather low, however, I figure if I want to lose weight, I better really try.

     

    Is there anything that you'd recommend adding to my spreadsheet?

  • Posted On: 03-15-18, 2:05 am (EDT) #12

    Need some macro intake help

    March 15, 2018, 2:05 am
    Posted by: Woodster

    Fully understood. Thanks!

     

    I just put together a sample low carb, lower calorie diet:

     

     

    The numbers in parenthesis are my goal numbers for the day. The red numbers beneath the totals after each meal is how much I have left for the day after eating that meal. I left the dinner section almost all blank so that I can plug in whatever I eat for dinner that day.

     

    150 carbs is rather low, however, I figure if I want to lose weight, I better really try.

     

    Is there anything that you'd recommend adding to my spreadsheet?

    This is great! 150g carbs is pretty low, but it will help with fat loss. If you still want to get the remaining 36g and take it to more like 190g though, that would still be low and it would allow you to cut them down further as you progress.

     

    Because carbs and protein are a little off, I think something like quinoa would be good as a mix of both, but even rice would have enough protein to take you over your protein goal. Something like beans as well as a vegetable source will, again, help you with carbs and protein. There are plenty of optinos for carbs really, and any of them will probably have enough protein associated to top you up.

     

    Just go easy on that dark chocolate.. you can have too much of a good thing haha πŸ˜‹ 

  • Posted On: 03-15-18, 1:10 pm (EDT) #13

    Need some macro intake help

    March 15, 2018, 1:10 pm
    Posted by: Scott_Herman

    This is great! 150g carbs is pretty low, but it will help with fat loss. If you still want to get the remaining 36g and take it to more like 190g though, that would still be low and it would allow you to cut them down further as you progress.

     

    Because carbs and protein are a little off, I think something like quinoa would be good as a mix of both, but even rice would have enough protein to take you over your protein goal. Something like beans as well as a vegetable source will, again, help you with carbs and protein. There are plenty of optinos for carbs really, and any of them will probably have enough protein associated to top you up.

     

    Just go easy on that dark chocolate.. you can have too much of a good thing haha πŸ˜‹ 

    I adjusted the sample meal a little bit. Increased both carbs and protein.

     

    I added 1 clif bar per day, because I know that if I don't bring something from my old diet, i'm probably going to end up over eating in some way. I also added 1/2 c of blueberries for their nutrient content.

     

     

    Also, why would you recommend against eating 1/4 bar to 1/2 bar of dark chocolate? Sugar content is very low. Other than that, there is nothing that I am aware of that I should avoid in dark chocolate.

  • Posted On: 03-15-18, 11:57 pm (EDT) #14

    Need some macro intake help

    March 15, 2018, 11:57 pm
    Posted by: Woodster

    I adjusted the sample meal a little bit. Increased both carbs and protein.

     

    I added 1 clif bar per day, because I know that if I don't bring something from my old diet, i'm probably going to end up over eating in some way. I also added 1/2 c of blueberries for their nutrient content.

     

     

    Also, why would you recommend against eating 1/4 bar to 1/2 bar of dark chocolate? Sugar content is very low. Other than that, there is nothing that I am aware of that I should avoid in dark chocolate.

    Good additions! Still a little low on fat though right? Those totals are only 67g? And you're about 500 calories short of your target.. or will all of those macros be filled in when you have your tempeh?

     

    And for the dark chocolate, I wasn't saying you can't have it. I just meant I know it's easy to have a little bit.. then a little bit more.. then a little bit more.. and all of a sudden a whole block is gone lol.

  • Posted On: 03-16-18, 10:17 am (EDT) #15

    Need some macro intake help

    March 16, 2018, 10:17 am
    Posted by: Scott_Herman

    Good additions! Still a little low on fat though right? Those totals are only 67g? And you're about 500 calories short of your target.. or will all of those macros be filled in when you have your tempeh?

     

    And for the dark chocolate, I wasn't saying you can't have it. I just meant I know it's easy to have a little bit.. then a little bit more.. then a little bit more.. and all of a sudden a whole block is gone lol.

    Ahh ok. Yes, dark chocolate is easy inhalable!

     

    And yes, those blanks will be filled in with a little bit of olive oil and whatever else I eat for dinner.

     

    I am curious though, from your point of view, why would one want lots of fat in their diet? I know that fats are not the "demon which makes us all fat", fats provide slow burning energy, and help absorb certain vitamins, however, what other benefits are there to eating lots of fat, assuming that one gets their calories from other sources?

     

    If I was bodybuilding, I could see a need for more fat for ease of calorie intake, however, for one who does not bodybuild, would you still recommend eating more fats / more calories? And therefore cutting down on calories from other macros?

     

    Thanks!

  • Posted On: 03-16-18, 11:08 pm (EDT) #16

    Need some macro intake help

    March 16, 2018, 11:08 pm
    Posted by: Woodster

    Ahh ok. Yes, dark chocolate is easy inhalable!

     

    And yes, those blanks will be filled in with a little bit of olive oil and whatever else I eat for dinner.

     

    I am curious though, from your point of view, why would one want lots of fat in their diet? I know that fats are not the "demon which makes us all fat", fats provide slow burning energy, and help absorb certain vitamins, however, what other benefits are there to eating lots of fat, assuming that one gets their calories from other sources?

     

    If I was bodybuilding, I could see a need for more fat for ease of calorie intake, however, for one who does not bodybuild, would you still recommend eating more fats / more calories? And therefore cutting down on calories from other macros?

     

    Thanks!

    Well one reason is, like having more protein, if you have more fat in your diet, it means you don't need as many carbs, and we know carbs tend to be what cause fat gain/fat storage more easily. That's one positive.

     

    Another positive, particularly for us males, is that fat plays an important role in testosterone production. Low amounts of fat in your diet can also mean low testosterone levels. Esepcially if you cut out saturated fat altogether - while loads of processed saturated fat isn't good, some saturated fats from things like coconut oil and red meat are great for making sure you optimize those testosterone levels.

     

    If you're not bodybuilding, the plan would still stay the same for the most part - it does vary from person to person, but if you're not training, that's even more reason not to load up on carbs (for you, you probably still want them to function in your job if it's quite labor intensive, but fats can be used for energy too), and again makes it smart to go a bit higher on the fat intake.

     

    Hope that all makes sense!

  • Posted On: 03-20-18, 12:59 am (EDT) #17

    Need some macro intake help

    March 20, 2018, 12:59 am
    Posted by: Scott_Herman

    Well one reason is, like having more protein, if you have more fat in your diet, it means you don't need as many carbs, and we know carbs tend to be what cause fat gain/fat storage more easily. That's one positive.

     

    Another positive, particularly for us males, is that fat plays an important role in testosterone production. Low amounts of fat in your diet can also mean low testosterone levels. Esepcially if you cut out saturated fat altogether - while loads of processed saturated fat isn't good, some saturated fats from things like coconut oil and red meat are great for making sure you optimize those testosterone levels.

     

    If you're not bodybuilding, the plan would still stay the same for the most part - it does vary from person to person, but if you're not training, that's even more reason not to load up on carbs (for you, you probably still want them to function in your job if it's quite labor intensive, but fats can be used for energy too), and again makes it smart to go a bit higher on the fat intake.

     

    Hope that all makes sense!

    Yes it does, thanks!

     

    It seems like this diet that I am planning / already started over the past few days is what humans were meant to eat all along; nuts, nut butters, berries, vegetables, protein powder with my protein nut milk, high quality cooking oils, and sweets like dark chocolate.

     

    Am I missing any foods or am I correct in my assumption?

  • Posted On: 03-26-18, 9:48 pm (EDT) #18

    Need some macro intake help

    March 26, 2018, 9:48 pm
    Posted by: Scott_Herman

    Well one reason is, like having more protein, if you have more fat in your diet, it means you don't need as many carbs, and we know carbs tend to be what cause fat gain/fat storage more easily. That's one positive.

     

    Another positive, particularly for us males, is that fat plays an important role in testosterone production. Low amounts of fat in your diet can also mean low testosterone levels. Esepcially if you cut out saturated fat altogether - while loads of processed saturated fat isn't good, some saturated fats from things like coconut oil and red meat are great for making sure you optimize those testosterone levels.

     

    If you're not bodybuilding, the plan would still stay the same for the most part - it does vary from person to person, but if you're not training, that's even more reason not to load up on carbs (for you, you probably still want them to function in your job if it's quite labor intensive, but fats can be used for energy too), and again makes it smart to go a bit higher on the fat intake.

     

    Hope that all makes sense!

    Pretty much since I became Vegan, and especially this past week, I have found myself binging on food at the end of the day; yes, I acknowledge that I am the one in control of my binging, there is nothing else to blame for this but my conscious choice to sit down and eat and eat and eat.

     

    However, having dropped the satiating, high protein nutrition of meat.

     

    And, starting a week ago, I have fasted by skipping meals here and there, and have dropped my carb intake considerably (no more chips, no more fruit, hardly any oats or grains, no more potatoes, etc.) in preference of eating more nuts and nut butters, and more vegetables.

     

    As one would guess, since my body is completely not used to this it is craving the extra calories and quick burning energy like it used to have every single day. This is one of the factors which leads me to eating tons of nut butters, dark chocolate, and just now I scarfed down an apple into the wee hours of the night.

     

    After tracking my macro intake for the past two weeks, I can attest that I am getting enough fat and calories (AT LEAST 2500 calories and at least 150g of fat every day). The problem is, that I still want more even after I eat my dinner.

     

    A solution which I believe may help me transition is to (yes, I do remember what you recommended: eating spinach to curb your hunger) keep pre-cooked, very tasty vegetables in the fridge so that I can grab that and fill myself up without the excess calories which comes from all the nut butters which I consume.

     

    Even still, it's not that I don't feel full. It's that I just want more food, no matter how full I feel.

     

    Besides what has already been stated, would anything else be recommended to help me transition to eating less calories and eating less carboydrates? I am determined to achieve this. However, when ones brain is completely used to tons of calories and tons of carbs (which I used to eat) it is made more complicated.

     

    Thank you!

     

  • Posted On: 03-27-18, 12:32 am (EDT) #19

    Need some macro intake help

    March 27, 2018, 12:32 am
    Posted by: Woodster

    Pretty much since I became Vegan, and especially this past week, I have found myself binging on food at the end of the day; yes, I acknowledge that I am the one in control of my binging, there is nothing else to blame for this but my conscious choice to sit down and eat and eat and eat.

     

    However, having dropped the satiating, high protein nutrition of meat.

     

    And, starting a week ago, I have fasted by skipping meals here and there, and have dropped my carb intake considerably (no more chips, no more fruit, hardly any oats or grains, no more potatoes, etc.) in preference of eating more nuts and nut butters, and more vegetables.

     

    As one would guess, since my body is completely not used to this it is craving the extra calories and quick burning energy like it used to have every single day. This is one of the factors which leads me to eating tons of nut butters, dark chocolate, and just now I scarfed down an apple into the wee hours of the night.

     

    After tracking my macro intake for the past two weeks, I can attest that I am getting enough fat and calories (AT LEAST 2500 calories and at least 150g of fat every day). The problem is, that I still want more even after I eat my dinner.

     

    A solution which I believe may help me transition is to (yes, I do remember what you recommended: eating spinach to curb your hunger) keep pre-cooked, very tasty vegetables in the fridge so that I can grab that and fill myself up without the excess calories which comes from all the nut butters which I consume.

     

    Even still, it's not that I don't feel full. It's that I just want more food, no matter how full I feel.

     

    Besides what has already been stated, would anything else be recommended to help me transition to eating less calories and eating less carboydrates? I am determined to achieve this. However, when ones brain is completely used to tons of calories and tons of carbs (which I used to eat) it is made more complicated.

     

    Thank you!

     

    Well it's only been a week since you started the new eating regime. It can take some time to get accustomed to the smaller amount of food, but it should pass over time. The best suggestions, from my experience, are to make sure you are sipping on water throughout the day, because that can help fill up some gaps and give you the sense that you are getting 'fuller'.. it is after all giving you something to put in your stomach.

     

    Chewing gum as well. Gives your mouth something to do and doesn't cost you any calories. I may have already suggested both of these things, along with spacing out your meals more, but apart from that, it's more a waiting game than anything else. The body will always be wanting more food when you first cut back. But like I said, you just need to give it more time to get used to the new eating regime.

     

    Did you ever experience these feelings of not being full when you weren't cutting down? Because if you were, it could even be a thyroid problem.

  • Posted On: 03-27-18, 1:59 am (EDT) #20

    Need some macro intake help

    March 27, 2018, 1:59 am
    Posted by: Scott_Herman

    Well it's only been a week since you started the new eating regime. It can take some time to get accustomed to the smaller amount of food, but it should pass over time. The best suggestions, from my experience, are to make sure you are sipping on water throughout the day, because that can help fill up some gaps and give you the sense that you are getting 'fuller'.. it is after all giving you something to put in your stomach.

     

    Chewing gum as well. Gives your mouth something to do and doesn't cost you any calories. I may have already suggested both of these things, along with spacing out your meals more, but apart from that, it's more a waiting game than anything else. The body will always be wanting more food when you first cut back. But like I said, you just need to give it more time to get used to the new eating regime.

     

    Did you ever experience these feelings of not being full when you weren't cutting down? Because if you were, it could even be a thyroid problem.

    Yes you did suggest chewing gum - I forgot - something that I may try!

     

    More water - try some gum - more mind over matter. Got it!

     

    No. Before, I ate whatever I wanted but I actually stopped eating. Good consideration though!

     

    Thank you for your response. I have learned a lot.

  • Posted On: 03-27-18, 2:23 am (EDT) #21

    Need some macro intake help

    March 27, 2018, 2:23 am
    Posted by: Woodster

    Yes you did suggest chewing gum - I forgot - something that I may try!

     

    More water - try some gum - more mind over matter. Got it!

     

    No. Before, I ate whatever I wanted but I actually stopped eating. Good consideration though!

     

    Thank you for your response. I have learned a lot.

    No problem! They will hopefully help! Unfortunately the main thing for not feeling full just comes down to your body adjusting.. but every little extra thing you can do like the water and gum will make a difference! Glad you are learning new things 😊 

Results 1 to 21 of 21
Page 1 of 1
Jump to page:
Jump To: