Ef804072a1605c217904313748c0169a
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Are my macros way off?!

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Updated March 31, 2014 at 12:10 AM
Created March 30, 2014 at 12:52 PM

Hello!

I'm a 25 year old female with 30-40 pounds to lose. I have lost almost 100 lbs, but this last 30-40 has been difficult. I currently weight 175lb and I am about 5ft. I would love some help tweaking my nutrition to get this fat off my body faster! Here's what a typical day looks like: 5AM: Black coffee Weightlifting with BCAAs Whey protein (110 cal., 1g fat, 3g carb, 23g protein, 1g sugar) 7:30AM: Plain Fat free Greek yogurt with some frozen blueberries 10:15AM: 2 mini egg frittatas (2 eggs, spinach, kale, feta) 11ish: chicken breast and frozen veggies (edamame, broccoli, cauliflower, carrots) 1:30: orange 3:00 PM: whey protein 5:30-6PM: kale and spinach salad with goat cheese, bell peppers, and a 1/2 avocado 6:30PM: usually rock climbing and/or yoga Occasionally I have some 88% dark chocolate and almond butter for dessert, but I keep the portion size tiny. I also drink plenty of water all day. My rationale for this current diet was that it is high in protein and veggies and low in grains. But when I typed it into myfitnesspal, my macros didn't look too healthy: Carbs: 89g (26%) Fat: 44g (29%) Protein: 157g (45%) I just want a strict structured daily routine that I can repeat everyday. I like to prep all my food for the week on Sundays and then eat the same thing every day. Any advice? Thank you!!!

7904c7276d7e48f1be887fabd263bfd9
255 · March 31, 2014 at 12:10 AM

Boo-Hiss! Burn the non-believer.

Lifting~

Ef804072a1605c217904313748c0169a
0 · March 30, 2014 at 11:57 PM

Got it, thank you!

32f5749fa6cf7adbeb0b0b031ba82b46
41312 · March 30, 2014 at 11:51 PM

Yes, people notoriously under-estimate portions and what they actually eat (particularly when you do a recall a day or week after). If you log as you cook/eat, you're probably close to 1600-1800 calories - nearer maintenance level.

Whey is ok if you need the protein, but you don't need the protein, you're getting enough without it.

Ef804072a1605c217904313748c0169a
0 · March 30, 2014 at 11:29 PM

Thank you! I'm at about 1300 calories I think. I really appreciate the feedback!

Ef804072a1605c217904313748c0169a
0 · March 30, 2014 at 11:28 PM

thank you!

Ef804072a1605c217904313748c0169a
0 · March 30, 2014 at 11:28 PM

Thank you so much for your response! Myfitnesspal says it's about 1300 calories. What do you mean by underestimating how much I am eating? Like the portions that I typed into myfitnesspal are smaller than what I actually ate? Ditch the whey protein because it's not real food, right? Thanks again!

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10134 · March 30, 2014 at 5:52 PM

Your calorie total and macros look ok. I would swap fish for the whey protein - for simplicity a can of tuna, sardines or shrimp for each whey ration. Also start walking 1-2 hours a day. That should cut into the remaining weight better than lifting.

7904c7276d7e48f1be887fabd263bfd9
255 · March 31, 2014 at 12:10 AM

Boo-Hiss! Burn the non-believer.

Lifting~

Ef804072a1605c217904313748c0169a
0 · March 30, 2014 at 11:28 PM

thank you!

32f5749fa6cf7adbeb0b0b031ba82b46
0
41312 · March 30, 2014 at 3:02 PM

It's 95% calories, 5% macros. Willing to bet you're underestimating how much you are actually eating. Ditch the whey protein.

Ef804072a1605c217904313748c0169a
0 · March 30, 2014 at 11:28 PM

Thank you so much for your response! Myfitnesspal says it's about 1300 calories. What do you mean by underestimating how much I am eating? Like the portions that I typed into myfitnesspal are smaller than what I actually ate? Ditch the whey protein because it's not real food, right? Thanks again!

7904c7276d7e48f1be887fabd263bfd9
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255 · March 30, 2014 at 2:55 PM

Seems like protien may be a bit high in relation to your other nutrients. (possibly not g/lb wise)

You also may be underconsuming calories, as your other numbers look low - to me - but maybe that's what your going for. But if you're messing with your diet to lose weight ofcourse your numbers are going to look funky.

Ef804072a1605c217904313748c0169a
0 · March 30, 2014 at 11:29 PM

Thank you! I'm at about 1300 calories I think. I really appreciate the feedback!

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