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  • I have discovered that bulletproof tea is the best breakfast for me. I'm hitting my macros a lot more often now and no longer ravenous. 2 tbsp butter in a 20 oz and my levels of everything seem to naturally dial in perfectly.
    Life is not a journey to the grave with the intention of arriving safely in a pretty and well preserved body, but rather to skid in broadside, thoroughly used up, totally worn out, steak in one hand, chocolate in the other, yelling "Holy F***, What a Ride!"
    My Latest Journal

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    • Originally posted by Richardmac View Post
      So working towards 70% fat, for someone like me trying to gain a couple of pounds would look something like this.

      Starting weight 92kg's .... Goal 95kg's

      Protein = 85.5g's to 104.5g's .... 342/418 calories

      Carbs = 47.5g's .... 190 calories

      Fat = 237.5g's .... 2,137.5 calories

      Calories sitting at roughly (if I use high end of protein requirement) =2745.5 a day

      Richard
      That looks totally reasonable. Assuming you are not eating more than that already?
      Chris
      "Life isn't about waiting for the storm to pass. It is about learning to dance in the rain."
      Unknown

      My journal: http://www.marksdailyapple.com/forum/thread36279.html

      My "Program": doing my version of a 4:3 - 3 day fast diet with real food every day, with a little twist of anti-inflammatory mixed in.

      Comment


      • Originally posted by adavison View Post
        This is what I used..My HSIS not goal weight. Did I figure it wrong?

        ***Start Here!***
        Setting up a Macro Plan The goal is to reach a 70% plus Fat level while keeping Carbs below 50 and Protein at a moderate level. Use this formula to get started:
        Adapted from the work of Dr Jan Kwasniewski author of The Optimal Diet.
        First you figure up your IDEAL weight in KILOS. This is not necessarily the weight you are aiming for but it is your Ultimate HSIS (Hot Stuff In Swimwear) weight.
        HSIS weight in kilos plus/minus 10% = range for protein grams/day
        HSIS weight in kilos divided by 2 = upper end for carb grams/day
        The rest of your diet is fat. HSIS weight in kilos x anywhere from 2 to 3.5 depending on your weight goals (lower to lose, higher to gain)
        so 63 is your HSIS?
        Chris
        "Life isn't about waiting for the storm to pass. It is about learning to dance in the rain."
        Unknown

        My journal: http://www.marksdailyapple.com/forum/thread36279.html

        My "Program": doing my version of a 4:3 - 3 day fast diet with real food every day, with a little twist of anti-inflammatory mixed in.

        Comment


        • Originally posted by demuralist View Post
          so 63 is your HSIS?
          Yes
          37 yof
          5'9

          Macros:
          70% fat
          20% protein
          10% net carbs
          1300-1500 calories

          SW:180ish
          CW:171
          GW:155

          Comment


          • I also now, vaguely remember someone asking about splitting up their macros evenly. That is what I generally try to do. I also tend to track before I eat, it is easier to adjust it.
            Chris
            "Life isn't about waiting for the storm to pass. It is about learning to dance in the rain."
            Unknown

            My journal: http://www.marksdailyapple.com/forum/thread36279.html

            My "Program": doing my version of a 4:3 - 3 day fast diet with real food every day, with a little twist of anti-inflammatory mixed in.

            Comment


            • Originally posted by Richardmac View Post
              So working towards 70% fat, for someone like me trying to gain a couple of pounds would look something like this.

              Starting weight 92kg's .... Goal 95kg's

              Protein = 85.5g's to 104.5g's .... 342/418 calories

              Carbs = 47.5g's .... 190 calories

              Fat = 237.5g's .... 2,137.5 calories

              Calories sitting at roughly (if I use high end of protein requirement) =2745.5 a day

              Richard
              That looks like a good plan. Let us know how it works for gaining.
              Primal since 9/24/2010
              "Our greatest foes, and whom we must chiefly combat, are within." Miguel de Cervantes

              Created by MyFitnessPal.com - Free Weight Loss Tools
              MFP username: MDAPebbles67

              Comment


              • Originally posted by adavison View Post
                Yes
                ah, sorry I missed that. But I still didn't see the 1.1 multiplier for protein, or do you LFT?

                For me the easiest way to remember is that 63g would be protein, 31g would be carbs (63 x .5), and 126g would be fat (63 x 2). The calories are going to fall into place if you do that. Unless apparently you drink alcohol as that seems to track differently.
                Chris
                "Life isn't about waiting for the storm to pass. It is about learning to dance in the rain."
                Unknown

                My journal: http://www.marksdailyapple.com/forum/thread36279.html

                My "Program": doing my version of a 4:3 - 3 day fast diet with real food every day, with a little twist of anti-inflammatory mixed in.

                Comment


                • Originally posted by naiadknight View Post
                  I have discovered that bulletproof tea is the best breakfast for me. I'm hitting my macros a lot more often now and no longer ravenous. 2 tbsp butter in a 20 oz and my levels of everything seem to naturally dial in perfectly.
                  this! I find I get to lunch pretty well. Some days, I JUST make it before getting ravenous.
                  Karin


                  Created by MyFitnessPal.com - Free Calorie Counter

                  What am I doing? Depends on the day.

                  Comment


                  • Originally posted by jenn26point2 View Post
                    I live in the Midwest in the States (Iowa) where we have 4 months a year where it is yucky cold out. We have grass-fed exclusively farms in Iowa that make it work. If the farms in your area are saying it's impossible, it's b/c they don't want the hassle. The farm in Iowa that I am referencing has fields that are exclusively used to only grow grass to be harvested for the winter months. They grow it, cut it, bale it and store it for winter. Other farms tell me it's not possible to not supplement grain in the winter, but if this one farm can do it, why can't they all? They simply don't want to... that being said, I don't buy grass-fed meats as our budget doesn't allow, but I have done my shopping and know where I'd buy it if I could.

                    It's funny to me that you can't get unsalted KG in the UK. It's produced in Ireland!! Way closer for you to get it from Ireland than it is to ship it to the states, isn't it??
                    Lots of farms here do feed silage which is a fermented green feed (I think this has other plants as well as grass - cut grass over here is called hay) in the winter but this year in particular we've had almost 18 months of rain & its been very difficult. Lots of specialist small farms have had to sell their herds or go out of business altogether. I think the thinking here is to feed grass where possible but may not be guaranteed 100%. Also lots of farms here are organic but not certified as it costs too much for the certification My local farm has no dairy herd but does produce grass fed meat - way to expensive for me though.

                    Re Kerrygold. I have no idea why its not shipped here. I emailed them & that was the response.

                    Comment


                    • Originally posted by demuralist View Post
                      ah, sorry I missed that. But I still didn't see the 1.1 multiplier for protein, or do you LFT?

                      For me the easiest way to remember is that 63g would be protein, 31g would be carbs (63 x .5), and 126g would be fat (63 x 2). The calories are going to fall into place if you do that. Unless apparently you drink alcohol as that seems to track differently.
                      Thanks for looking at it.I appreciate it! The protein is right under my carbs figure. 63x1.1=69.3 g protein. I'm sorry, I don't know what LFT is.
                      37 yof
                      5'9

                      Macros:
                      70% fat
                      20% protein
                      10% net carbs
                      1300-1500 calories

                      SW:180ish
                      CW:171
                      GW:155

                      Comment


                      • Got it! Thanks!

                        Originally posted by tomi View Post
                        sent you a PM --

                        Those junk carbs are like razor blades to us with fibro.........
                        You know all those things you wanted to do: You should go do them.

                        Age 48
                        height 5'3
                        SW 215 lbs
                        CW 180 lbs (whole foods/primal eating)
                        LW 172 lbs
                        GW 125ish lbs

                        Comment


                        • Originally posted by adavison View Post
                          Thanks for looking at it.I appreciate it! The protein is right under my carbs figure. 63x1.1=69.3 g protein. I'm sorry, I don't know what LFT is.
                          sorry Lift Heavy Things. Yes, it was the 1.1 I wondered about, I was thinking it should only by x's 1, so 63 instead of 69.3
                          Chris
                          "Life isn't about waiting for the storm to pass. It is about learning to dance in the rain."
                          Unknown

                          My journal: http://www.marksdailyapple.com/forum/thread36279.html

                          My "Program": doing my version of a 4:3 - 3 day fast diet with real food every day, with a little twist of anti-inflammatory mixed in.

                          Comment


                          • Originally posted by adavison View Post
                            Question...
                            Net carbs or a carb is a carb is a carb?
                            Which one do I count? TIA!
                            Here in the UK carbs are shown separate from fibre so are what you would call net carbs. I have always used this as fibre has no effect on insulin as far as I'm aware. But since I follow VLC I guess in my case it doesn't really matter anyway.

                            Comment


                            • Originally posted by ez2cy View Post
                              Ok...accepted you as my friend.....r u my freind? Can we be like BFF? Welcome to my neighborhood (done in a terrible Mr. Rogers impersonation)
                              I looked at your diary. I see nothing wrong with the figures for your breakfast, but I do think your overall daily calories is set entirely too low. You can go to "settings", then select "Goals". Once in the goals screen, click on custom to change your goals to be how you want them.

                              Once on the next screen, input the calorie goal you get using the equations found on the first post. Then adjust to 10% carbs, 70% fat and 20% protein. That is roughly what you want to aim for.


                              Originally posted by demuralist View Post
                              Wait, why did you (I) multiply by 1.1? should have been 1, protein and HSIS number are the same.

                              So 70 x 4 =280, which changes your total calories to 1680, sorry.
                              Originally posted by demuralist View Post
                              sorry Lift Heavy Things. Yes, it was the 1.1 I wondered about, I was thinking it should only by x's 1, so 63 instead of 69.3
                              Because in the equation on the first post, it says to add 10% to your weight goal to reach protein goal.

                              1.1 x weight goal is the same as adding 10%.
                              Primal since March 5, 2012
                              SW: 221 | CW: 204 | LPW: 166 | UGW: 140 (80 lbs loss)



                              Comment


                              • Originally posted by Ddraig Goch View Post
                                Here in the UK carbs are shown separate from fibre so are what you would call net carbs. I have always used this as fibre has no effect on insulin as far as I'm aware. But since I follow VLC I guess in my case it doesn't really matter anyway.
                                net carbs are total carbs - fiber.
                                Primal since March 5, 2012
                                SW: 221 | CW: 204 | LPW: 166 | UGW: 140 (80 lbs loss)



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