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  • How much fat/protein to eat?

    Hi everyone,

    I have recently began my PB journey (6 days ago) and is very determined to make this work properly. My previous attemps to lose my body fats+weight loss via other forms of diet (such as calories restriction, atkins) and exercises (I exercises up to 6 days a week) fail miserably. After reading MDA, i now understand why my previous attempts didnt work.

    Anyway, I have read that I am suposed to take in lots of fat, protein than 50-100g of carbo per day. But i am rather confused as to how much fat and protein should i take in? I am a Asian female, 155cm and 52kg.

    The below are what i have been eating for the past 5 days (I am still experimenting):

    Day 1
    Carbo: 77g (30%)
    Protein: 99g (31%)
    Fat: 57g (39%)

    Day 2
    Carbo: 57g (19%)
    Protein: 114g (42%)
    Fat: 56g (39%)

    Day 3
    Carbo: 80g (27%)
    Protein: 131g (45%)
    Fat: 36g (28%)

    Day 4
    Carbo: 82g (26%)
    Protein:126g (41%)
    Fat: 45g (33%)

    Day 5
    Carbo: 76g (22%)
    Protein:156g (44%)
    Fat: 53g (34%)

    Day 6 (Today)
    Carbo: 71g (21%)
    Protein: 81g (23%)
    Fat: 87g (56%)

    Carbo comes mainly from fruits, veggies and yogurt. Fats from cream butter, extra virgin olive oil and mayo. Protein from casein protein powder, milk and eggs/meats. I try to restrict my calories intake to around 1200 calories (though most of the time exceeding it). My exercising regime includes tennis, weight lifting+light jogging (PB fitness) and aerobics (once per week). Usually i will achieve a net calories deficit.

    When i initially started out PB exercise, i somehow gain 2-3kg overnight to 53.9kg (which i attribute to growth in lean muscle and severe water retention). Now my weight has been steadily dropping back to 52kg. Day 6's diet seems to work best for me in curbing my hunger (i used to constantly munch on snacks like fruits and nuts). Nuts and milkshake for killing hunger dont work for me at all (because they taste soooo gd).

    Apologies for the long post. Ultimately, I am confused as to how much fat and protein should I take in?

  • #2
    Put down the scale, it gives no useful data in the short term. Weigh yourself after a month.

    You want about 2-2.2 grams of protein per kilo of body weight, which you're already doing. Make up the rest of your calories in fat.

    The 50-100g of carbs, might be a little too high for you. That's for standard sized Americans, 40-80g would be about right for you.

    I will point out that you're tiny already and don't get carried away with obsessing over your calories. I know it's popular there to be very skinny, without any muscle. Just eat right, eat quality, exercise and time will do the rest.
    "Go For Broke"
    Fat Kine-230/24% @ 6'2"
    Small Kine-168/9%
    Now- 200/8%
    Goal- 210/6%

    Comment


    • #3
      Hi wanderlust!

      Your reply has been most helpful! I hope to be able to acheive a lean and tone body (always been my dream!!).

      Shall make sure this PB will work out for me!

      Thanks for your prompt reply!

      Comment


      • #4
        No problem, good luck and let us know how it works out.
        "Go For Broke"
        Fat Kine-230/24% @ 6'2"
        Small Kine-168/9%
        Now- 200/8%
        Goal- 210/6%

        Comment


        • #5
          How.woukd a male 23 yrs training moderately trying to lose weight and fat...weighing 185.wanna get to 175.

          5 ft 10. 11.8%bf tested via biosig.
          Also nutrition what and when
          Sorry for hijacking but appreciate the feedback.

          Comment


          • #6
            Keep it simple, eat your meat and veggies, keep your carbs low, stop eating when no longer hungry. Why not be 185 with a lower body fat though? Either way lift some weights and do sprints, you'll get shredded in no time.
            "Go For Broke"
            Fat Kine-230/24% @ 6'2"
            Small Kine-168/9%
            Now- 200/8%
            Goal- 210/6%

            Comment


            • #7
              Originally posted by Wanderlust View Post
              Keep it simple, eat your meat and veggies, keep your carbs low, stop eating when no longer hungry. Why not be 185 with a lower body fat though? Either way lift some weights and do sprints, you'll get shredded in no time.
              Im using a hypertrophy weight routine with time under tension (produces more Growth Hormone). 6-8 reps in a 4 exercise Superset for 4 sets.
              slow tempo eccentric, burns. compond exercises.

              a1. squats at tempo 40X0
              a2. pull ups wide grip tempo 40X0
              a3. DBell long stride lunges at 40X0 tempo
              a4 standing O/H press at 40X0 tempo
              rest 1 min.
              repeast for 5 total sets.

              day 2:
              a1. Deadlifts (per Starting strength technique) at tempo 40X0
              a2. bent over rows at tempo 40X0
              a3. short step DB lunges at tempo 40X0
              a4. Dbell neutral grip incline press at 30degress at tempo 40X0
              rest 1 min
              complete for 5 total sets.

              do I need post workout carbs for this?
              I train fasted after 12 hours without food. 10g BCAA's 5 mins prior, 10g during, pea isolate shake post (organic and dairy allergy free, gluten free).

              help, thoughts?

              Comment


              • #8
                I've been getting about 60% of my kcal from fat, 25% from protein, and 15% from carbs.

                Comment


                • #9
                  is that enough to sustain long term if doing taxing workouts? my body burns during each exercise. I live for that 1minute rest lol

                  Comment


                  • #10
                    It is for me. I go into my workouts fasted and never have any performance issues. I usually keep lifting to squats, bench, deads, chins, military, and rows. I usually lift fasted (I take 10g BCAA right before lifting). I also do burpee tabatas and sprints once a week.

                    Comment


                    • #11
                      You are not supposed to take in a lot of fat. You are supposed to take in a lot of real, whole food.

                      A diet of steak, avocado and coconut is 100% primal. It will be very high in fat and very low in carbohydrate.

                      A diet of rabbit, sweet potatoes and apples is also 100% primal. It will be very low in fat and very high in carbohydrate.

                      Both diets are just as healthy as each other. Your weight loss or weight gain hinges almost entirely on calories (aside from severe metabolic issues), so if fat loss is your goal, eat foods that keep you the fullest the longest so you find yourself eating less. If that's steak and eggs, eat that. If it's fish and bananas, eat that. In terms of health, as long as you're eating unprocessed foods and avoiding grains, legumes, PUFA oils, processed sugars and chemical additives, you're doing it right. Experimentation is key.

                      My macros are all over the place. Some days I eat next to no carbs, other days I eat 300-400 grams of carbohydrate with little fat. Focusing on your macros will make you do things like avoid an apple because you think it's too much sugar and will elevate your carb macros. Don't live life that way.

                      I do want to criticize one thing on your list: casein powder. I used whey protein as a crutch for years. It was a rocky transition because it really helped my workout recovery and I swore by it, but now I can't recommend ditching it more. My gains are greater than ever. Eat yogurt after a workout if you want the same effect. Even the cleanest, purest protein powder contains lots of oxidized cholesterol. Yuck.
                      Last edited by ChocoTaco369; 06-19-2012, 08:14 AM.
                      Don't put your trust in anyone on this forum, including me. You are the key to your own success.

                      Comment


                      • #12
                        Originally posted by ChocoTaco369 View Post
                        You are not supposed to take in a lot of fat. You are supposed to take in a lot of real, whole food.

                        A diet of steak, avocado and coconut is 100% primal. It will be very high in fat and very low in carbohydrate.

                        A diet of rabbit, sweet potatoes and apples is also 100% primal. It will be very low in fat and very high in carbohydrate.

                        Both diets are just as healthy as each other. Your weight loss or weight gain hinges almost entirely on calories (aside from severe metabolic issues), so if fat loss is your goal, eat foods that keep you the fullest the longest so you find yourself eating less. If that's steak and eggs, eat that. If it's fish and bananas, eat that. In terms of health, as long as you're eating unprocessed foods and avoiding grains, legumes, PUFA oils, processed sugars and chemical additives, you're doing it right. Experimentation is key.

                        My macros are all over the place. Some days I eat next to no carbs, other days I eat 300-400 grams of carbohydrate with little fat. Focusing on your macros will make you do things like avoid an apple because you think it's too much sugar and will elevate your carb macros. Don't live life that way.

                        I do want to criticize one thing on your list: casein powder. I used whey protein as a crutch for years. It was a rocky transition because it really helped my workout recovery and I swore by it, but now I can't recommend ditching it more. My gains are greater than ever. Eat yogurt after a workout if you want the same effect. Even the cleanest, purest protein powder contains lots of oxidized cholesterol. Yuck.
                        So basically, just eat meat, veg and some fruit/nuts
                        let all fats come from grass fed/oragnic/wild caught? dont add in oils? use natural fats avacado along side

                        Comment


                        • #13
                          Originally posted by runner_79 View Post
                          So basically, just eat meat, veg and some fruit/nuts
                          let all fats come from grass fed/oragnic/wild caught? dont add in oils? use natural fats avacado along side
                          No. Whatever that eating scheme would be it's not the Primal Blueprint.

                          Eat as much protein as is needful to maintain your lean bodymass. (See Primal Blueprint 101, Section labelled "The Definitive Guide to the Primal Eating Plan")

                          Eat as much carbohydrate as is appropriate for you. (See Primal Blueprint 101, Section labelled "The Primal Blueprint Carbohydrate Curve"

                          You have a figure for the one, a figure for the other. So by arithmetic -- voila! -- the rest is fat. So how much depends on how hungry you are given your activity level and so on. If you're very overweight, some of the fat you consume can off your bodyfat. If you're, not you'll have to add some olive oil to salads, or butter to cooked veg,or use coconut oil in cooking, and so on. Otherwise, you'll be overeating protein or carbohydrate -- which, in either case, is not a good idea.

                          Here is The Primal Blueprint 101

                          Primal Blueprint 101 | Mark's Daily Apple

                          Also, you really should read this:

                          Why Fat, Not Carbs, Are the Preferred Fuel for the Human Body | Mark's Daily Apple

                          Here's a warning: buy Mark's book (and perhaps Robb Wolf's, too) or spend time thoroughly reading through the Primal Blueprint 101 online, because people on this forum will tell you things that run counter to the program and that are not healthy and not in your best interests.

                          Comment


                          • #14
                            Originally posted by ChocoTaco369 View Post
                            You are not supposed to take in a lot of fat. You are supposed to take in a lot of real, whole food.

                            A diet of steak, avocado and coconut is 100% primal. It will be very high in fat and very low in carbohydrate.

                            A diet of rabbit, sweet potatoes and apples is also 100% primal. It will be very low in fat and very high in carbohydrate.

                            Both diets are just as healthy as each other. Your weight loss or weight gain hinges almost entirely on calories (aside from severe metabolic issues), so if fat loss is your goal, eat foods that keep you the fullest the longest so you find yourself eating less. If that's steak and eggs, eat that. If it's fish and bananas, eat that. In terms of health, as long as you're eating unprocessed foods and avoiding grains, legumes, PUFA oils, processed sugars and chemical additives, you're doing it right. Experimentation is key.

                            My macros are all over the place. Some days I eat next to no carbs, other days I eat 300-400 grams of carbohydrate with little fat. Focusing on your macros will make you do things like avoid an apple because you think it's too much sugar and will elevate your carb macros. Don't live life that way.
                            This is really good advice for anyone on Primal. But if you're new, it may not be as relevant. I haven't read much of this thread to be honest.

                            Read everything Mark says, then start experimenting for yourself. Don't get caught up trying to hit the same macro ratios every day, or trying to limit carbs every day, or anything too restrictive, as Choco said.

                            But to get to that point you probably need to try some kind of structure, then see what feels right and what works best.

                            Basically, in the long run, don't get too caught up on it.
                            Current weight lost: 82.9lb (37.6kg)

                            Current PRs:
                            Bench: 45kg/99lb
                            Squat: 100kg/220lb
                            Deadlift: 120kg/265lb

                            My blog
                            My journal

                            Comment


                            • #15
                              Isabel's thread got threadjacked big time.
                              "Go For Broke"
                              Fat Kine-230/24% @ 6'2"
                              Small Kine-168/9%
                              Now- 200/8%
                              Goal- 210/6%

                              Comment

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