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Can you check my macros? I'm a newbie. Want to make sure I'm doing this right.

by (20)
Updated October 23, 2014 at 4:03 AM
Created March 07, 2013 at 2:38 PM

I track using myfitnesspal.com. I just started Paleo 6 days ago and I feel great. Down 4 pounds already! And this big Baker's Cyst on my knee that I've had for a couple years has shrunk by at least half. Wasn't expecting that. very happy. Anyway, I've averaged my macros for the last 6 days.

Carbs: 77 Fat: 77 Protein: 96 Fiber: 14

Is that enough of everything? Too much? I'm in the middle of Robb Wolf's book and I understand the basics, but I'm still having trouble getting rid of my ingrained cultural beliefs that 77 grams of fat is just way too many. :)

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4703 · March 07, 2013 at 5:49 PM

Jessie no worries, and here are some good articles on the subject: http://www.marksdailyapple.com/case-against-cardio/#axzz2MsSCSvr6 http://www.marksdailyapple.com/chronic-cardio-2/#axzz2MsSCSvr6 If you're doing intervals at a high intensity, e.g. walking and sprinting, that's fine and good. Just the way you wrote your original post I took it to mean jogging etc. However, recovery is very important, so as long as you're taking care not to overtrain you shouldn't hinder your progress. How's your sleep?

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20 · March 07, 2013 at 3:51 PM

Thanks for the tip about editing my original post. Still learning the ropes. Why the recommendation to reduce cardio? I am not doing super high heartrate stuff. For example, if I'm the treadmill for 30 minutes, I'll usually do 4 minutes of comfortable pace walking with 1 minute intervals of running. Then I might do 30 minutes of biking with the same sorts of intervals...mostly easy with some sprints. I really enjoy an hour long cardio workout and I feel great afterwards. What would be the reason to cut back?

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20 · March 07, 2013 at 3:22 PM

Oh and I'm 5'6"

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4 Answers

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19120 · March 07, 2013 at 3:02 PM

Fiber is included in carbohydrates, and is generally not something paleo-rs track. Usually, people are well aware if things are moving smoothly through them. For those with IBS type issues, the kind of fiber becomes important, but that's not germane here.

Your macros break down like this:

  • Total calories: 1385C
  • Carb - 77g * 4 = 308C --- ~23%
  • Fat - 77g * 9 = 693C --- ~50%
  • Protein - 96g * 4 = 384C --- ~27%

So, to address your points ...

  • You didn't include your age, height, or current weight, and these effect daily requirements
  • You didn't include your activity level - this is even more important
  • It seems that you are focussed on weight loss, but without knowing the above figures, we have no way of knowing if 1385C/day is ballpark "enough" -- my gut says 'no' - so eat more.
  • Percentage-wise, the macros are decent. I would aim for 25%-ish for both protein and carb, and 50% or more is fine for fat. If you are indeed focussed on weight loss, fat is the easy one to cut or increase and to finess into getting the results you want.

Overall, I would focus on the quality of food you are eating, and if that food supports your activity levels well.

Finally, don't be shy of fat! If you are focussed on weight loss, sure, fat is the easy one to cut out, but in general, fat is the most neutral thing you can eat, so don't be afraid of it!

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20 · March 07, 2013 at 3:16 PM

You guys are so thorough! Here's some of the info.

I'm a 40 year old woman. I'm 204 pounds. I was 250 one year ago, so yay me. While I obviously need to lose more weight, I am not doing paleo only as a weight loss diet. Of course I am looking to improve my overall health, which is more important than the number on the scale. I am relatively active, doing about 30-60 minutes of cardio (anything from walking/jogging to bike to elliptical--always including intervals) 3-4 days a week and I have just started weight training in the last two weeks. I'm a teacher and mom of 3 and am on the go most of the day.

My meals yesterday were: Breakfast 2 eggs from my own chickens, 1 tbs coconut oil Lunch: big bowl of chicken soup. made the broth from an organic chicken we had for dinner the night before. soup had leftover chicken meat, carrots, celery. 2 clementines. Dinner: Approximately one cup of chicken slow cooked in salsa. Big salad (maybe 3 cups lettuce) with olive oil/balsamic vinegar and a few veggies. Snacks: Arbonne chocolate protein shake. I know there are varying opinions on protein shakes, but this one is 20 g protein, 9 g sugar, no soy or dairy. I love them and I'm not giving them up. Handful of cashews Couple squares of 85% dark chocolate One big slice of grass fed no nitrate bacon 2 Diet Cokes (I know, I know...), 2 cups of coffee, lots of water.

I definitely should eat more than 1400 calories. On the days when I exercise I usually eat around 1600. Every day I have eaten when I felt hungry and stopped when I was no longer hungry.

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20 · March 07, 2013 at 3:22 PM

Oh and I'm 5'6"

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11254 · March 07, 2013 at 2:57 PM

If possible, don't even think about macros. I think I get over 100g of fat a day. I also have to be careful of carb intake. But, if you have no problems, and you already are losing weight, just do unweighed unmeasured paleo and rejoice.

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4703 · March 07, 2013 at 2:55 PM

It's more about what you're eating than your macros per se. Macros can be very misleading. Posting a couple days worth of food will get you a better answer about whether you are "doing this right".

EDITS: Per your additional information below (in the future just edit your original post to make it easy on everyone answering), I think that aside from the things you already know are bad or potentially bad (e.g. the shake and the diet cokes (of the two I would take more issue with the diet cokes, as I personally consume protein powder every morning, and would try to limit those to less than 16oz a day)) your diet is fine. I know you didn't ask about exercise, but I think you're doing way too much cardio, especially if you've just added in weights. I'd recommend lifting 2 or 3 times a week and replace your cardio with walks of the same or longer duration.

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4703 · March 07, 2013 at 5:49 PM

Jessie no worries, and here are some good articles on the subject: http://www.marksdailyapple.com/case-against-cardio/#axzz2MsSCSvr6 http://www.marksdailyapple.com/chronic-cardio-2/#axzz2MsSCSvr6 If you're doing intervals at a high intensity, e.g. walking and sprinting, that's fine and good. Just the way you wrote your original post I took it to mean jogging etc. However, recovery is very important, so as long as you're taking care not to overtrain you shouldn't hinder your progress. How's your sleep?

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20 · March 07, 2013 at 3:51 PM

Thanks for the tip about editing my original post. Still learning the ropes. Why the recommendation to reduce cardio? I am not doing super high heartrate stuff. For example, if I'm the treadmill for 30 minutes, I'll usually do 4 minutes of comfortable pace walking with 1 minute intervals of running. Then I might do 30 minutes of biking with the same sorts of intervals...mostly easy with some sprints. I really enjoy an hour long cardio workout and I feel great afterwards. What would be the reason to cut back?

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