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Old 09-24-2008, 08:48 PM   #1
dx4gunn
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Default Help with Macronutrient breakdown

Hello everybody! My name is Nicole and I have been sort of browsing the site for awhile now. I have already lost about 50 lbs and now I am at a stall. I recently went pescatarian and I am having trouble with the breakdown of my macronutrients. I was doing a 40/40/20 before with 20 being carbs. Now that I am not eating meat (except seafood), i have been struggling with my weight going up from eating more carbs. Also i am having trouble getting enough protein. I find myself relying on eggs and peanut butter for breakfast and snacks. For dinner i usually do a veggie burger/fish/shrimp and veggies/salad. So my macro breakdown now is usually closer to 50/20/20 with the 50 being fat...which im not sure if thats bad or not.

So here is what i had today:

Breakfast:
1 whole egg
1/4 c egg white substitute
1/2 whole grain rolled oats

Snack:
1/4 c plain walnuts

Lunch:
Veggie patty (100 cals/2fat/2carb/12protein)
wrapped in butter leaf lettuce with a tomato and mustard
(no bread at all)

Pre-workout
Homemade PB flax seed cookie
- This sounds bad but i use it for the protein. Its just peanut butter, flax seed meal, egg and splenda so one cookie has
150 cals
13 g fat (9 of that being monounsat. fat)
4 carbs (3 g fiber)
7 g protein

Dinner
6 shrimp
2 cups mixed veggies

So far my fitday for today is as follows:

1600 cals
106 g fat (55%)
102 g carbs (23%)
92 g protein (22%)

This is a high calorie day for me. Normally I cycle between 1300-1600 cals.

here are my stats:
female
5'6"
170lbs
I dont know my bf% but i have a muscular/athletic build

thank you all in advance!

P.S. Just in case you were wondering, i generally work out 30-60 mins 5 days a week and alternate between cardio, circuit, and resistance work.
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Old 09-25-2008, 12:51 PM   #2
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Are you trying to only cut weight or are you also trying to build muscle on top of that? If your trying to lose bf you should try lowering your fat intake.

Here's an example of mine:

Meal 1
4 hard boiled eggs
8 Fl oz of 1% fat milk

Meal 2 ( Post Workout)
1 Serving Whey / 8 Fl oz of 1% fat milk
1 BBB
1 cup Asparagus

Meal 3
1 cup Cottage Cheese Low Fat
1 Cup lima Beans

Meal 4
1 Serving Whey/8 Fl oz of 1% fat milk
1 cup Asparagus

Meal 5
8 Fl oz of 1% fat milk
1 cup Cottage Cheese Low Fat

This comes to be (1,779 Calories, 42.5g fat, 172.1g Carbs, and 186.6g protein)
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Old 09-25-2008, 01:04 PM   #3
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First congrats on the weight loss.
Second
I would stick to fish that is lower in fat.
halibut, Cod and Tilapia are very good choices with Tilapia being the fattiest of them all, with just about a gram of fat for each oz. Tuna is also a good one but only fresh tuna. The can stuff is ok. Salmon is very fatty so eat it sparingly.
Also I see you are eating walnuts. Is that a staple in your diet because that is also a very fatty nut. Almonds and peanuts have less fat and are just as good for you.
So with all that said work that into your 40/40/20 and let us know how things are working out. If things aren't working we'll see what else we can fix.
Good luck.

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Old 09-25-2008, 08:31 PM   #4
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I am definitely trying to lose bf. The reason my fat intake is so high is because i thought that you either burn fat or carbs depending on which is the highest. If you have more carbs you get hungrier and therefore eat more. With the opposite happening if you have more fat. Plus my body is pretty sensitive to carbs. The only 'diet' that has ever worked for me was an atkins knock-off.
Anyways, cod and tilapia are my staples. I never eat salmon because i dont like it. I throw shrimp and tuna in on days im low on protein.

I actually never eat walnuts, i was on the go that day and hadnt eaten in 4 hours so i grabbed a handful to tide me over until i could get some real food. Plain almonds are what i usually have.

I will definitely try and see what i can do to lower the fat intake though. I worked on it today and my totals were

1014 cals
51.1 g fat
97.9 g carbs (45 g fiber)
60.9 g protein

came out to 42% (F) 35% (C) 22%(P)

So should I switch it and try to do more carbs versus fat to lose bf?
Thanks guys.
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Old 09-25-2008, 08:54 PM   #5
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Quote:
So should I switch it and try to do more carbs versus fat to lose bf?
Maybe , but you could also increase your fat content and decrease your carb content.

From the way I understand if your carbs are kept low enough ( no more than 6g a meal) and your fat high enough that will indeed help you lose fat - but if your doing a 20/20 fat/carb than the body is still getting too much of one and storing the other.

So your body will use the carbs as energy and store the fat. So why give it the option ?.
Keep your carbs so low that your body cant store them and your fat high enough to use as energy.

Then every 6 or 7 days do a refeed or carb up. Some will have high fat and carbs and very low protein or no fat and just carbs/protein. But I think the main thing is to get the carbs in as the majority ( 60-70%).

Remember everyone is different so you will know what works best for you and if you know that your carb sensitive then try and stay away from them.

BTW - Great job with the weight loss.

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Old 09-25-2008, 10:39 PM   #6
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Thanks Talo.
When you mentioned the 'carb-up' day you were referring to CKD correct? I have toyed with the idea of CKD for awhile now. I did the semi-atkins for awhile and my fat and calorie intake was insane while my carbs were never more than 20g /day (net carbs of course). That was what got me to lose the 50 lbs.

I am doing something similar now but I am more aware of fat and calorie intake. It is alot harder trying to keep carbs low as a vegetarian because alot of veg protein sources are high carb.

For example: black beans..only about 100 cals but they have like 10 carbs, 6 fiber, cant recal the protein content off-hand.

cut these out? any opinions on the oatmeal?

I will definitely start playing with the numbers and see what I can do.

Thanks!
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Old 09-26-2008, 07:25 AM   #7
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for 170 pounds....your calories look kinda low.
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Old 09-26-2008, 09:58 AM   #8
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Well I was keeping my cals at 1300-1700 and just cycling the amounts between days but i was maintaining/gaining so i decided to drop it down to 11-1400 and see if that got me anywhere.
If that doesnt work I might up the cals and see if that has an effect.
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Old 09-26-2008, 10:20 AM   #9
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i wish i could gain on 1700 :(
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Old 09-26-2008, 01:59 PM   #10
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Yea its ridiculous the past couple of days i have been between 1-1300 and I am still going up on the scale. Of course i know this could be due to water variance but still frustrating none the less.
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