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  • What are your macros?

    Just wondering:

    - What's your macro breakdown?
    - What's the motivating factor for eating like that?

    I've only been counting for a few weeks, but I'm consistently coming in around 50:30:20 (C:F:P). Unfortunately I think this is the optimal ratio for weight gain?! ha.
    Last edited by YogaBare; 02-10-2013, 07:51 AM.
    "I think the basic anti-aging diet is also the best diet for prevention and treatment of diabetes, scleroderma, and the various "connective tissue diseases." This would emphasize high protein, low unsaturated fats, low iron, and high antioxidant consumption, with a moderate or low starch consumption.

    In practice, this means that a major part of the diet should be milk, cheese, eggs, shellfish, fruits and coconut oil, with vitamin E and salt as the safest supplements."

    - Ray Peat

  • #2
    25:50:25 C:F:P

    I don't see how eating primal can lead to more carbs. I even eat 10 bananas a day
    well then

    Comment


    • #3
      I agree with Gadsie; once pasta and bread are gone, getting to 100 gms of carbs is damn near impossible. I've recently added potatoes and rice in limited quantities, and still stay under 75 grams most days.

      I average around 75-125 grams of protein.

      I don't track fat really, but when I first started primal, it was about 50% of my calories. Then I bumped it up to 70%, started feeling drugged all the time, and scaled back to around 50%. I don't specifically add fat to things except stuff like half and half to coffee (or occasionally 3/4 of a tablespoon of butter), a teaspoon of fat/oil in a pan to fry or saute something (eggs, veggies). But I do eat marbled meats, salmon and sardines, avocados, and of course egggggggggs, so I get fat with my protein sources.

      But really, I'm all over the place. Some days I eat like a "normal" person - nice balance of animal and plant, other days it's cheese and olives or a pear, some days I eat no plants at all. Almost like I ate before primal except no pasta, bread, or hummus. I miss hummus, but my once fatter ass doesn't.
      "Right is right, even if no one is doing it; wrong is wrong, even if everyone is doing it." - St. Augustine

      B*tch-lite

      Who says back fat is a bad thing? Maybe on a hairy guy at the beach, but not on a crab.

      Comment


      • #4
        Gadsie, you are also a growing teenager. 10 bananas is 250 carbs at least. Us grown women would be barely able to waddle around with that many carbs. Unless, of course, we did crazy amounts of exercise...which I am not opposed too. Just making a point. YogiBare probably fits in more exercise and can keep fit on 50:30:20. I eat 20:50:30 about 1500 a day. Unfortunately looks like I need to adjust down n order to lose another 10 lbs.
        Primal since 4/7/2012

        Starting weight 140
        Current weigh 126

        www.jenniferglobensky.blogspot.com

        Jennifer

        Comment


        • #5
          They move around depending on what I felt like eating.
          The past six days follow.

          Total kcals: 16775.
          Average kcal/day: 2796.

          Total fat: 1183g.
          Average fat/day: 197g.
          Total kcals from fat: 10647.
          Average kcals from fat/day: 1774.
          Percentage of kcals from fat: 63%.

          Total protein: 661g.
          Average protein/day: 110g.
          Total kcals from protein: 2644.
          Average kcals from protein/day: 441.
          Percentage of kcals from protein: 16%.

          Total carbs: 871g.
          Average carbs/day: 145g.
          Total kcals from carbs: 3484.
          Average kcals from carbs/day: 581.
          Percentage of kcals from carbs: 21%.

          So 63:16:21 (F:P:C) this week.
          Why? Because I felt like it.

          Notes:
          -When I was less active (walking not weighted, workouts twice a week and only one intense exercise per workout, lots of studying and standing around) I only needed 1700kcal/day (1300 in Summer, when it's warm).
          -My protein moves around, but usually stays between 60 and 160g/day (average 95), regardless of calorific intake. Am considering lowering fat and doing a protein spike to see if I slap on any more muscle or just pee it out.
          -Fat intake and carb intake are level when I'm not active, but activity leads to higher fat consumption.
          -A "Carnivore Day" experiment showed that, when undereating carbs (7g in the whole day) my usual requirement dropped from 2300-2600kcal (the usual for that level of activity) to 1563kcal without hunger or slower recovery.
          -Carnivory (or partial carnivory) can't be sustained without offal, as I seem to need more micronutrients when very active, so I crave veg, even though the kcals from carbs seem almost useless too my body (considering I can entirely remove them short-term, not increase fat, barely increase protein and be just as energized, full and happy, with my usual recovery speed).
          -If I don't snack, I don't feel hungry and eat about 300kcal less, but usually eat a bit more the next day.
          Last edited by Kochin; 02-10-2013, 07:28 AM.
          --
          Perfection is entirely individual. Any philosophy or pursuit that encourages individuality has merit in that it frees people. Any that encourages shackles only has merit in that it shows you how wrong and desperate the human mind can get in its pursuit of truth.

          --
          I get blunter and more narcissistic by the day.
          I'd apologize, but...

          Comment


          • #6
            Oh lordy 10 bananas! Paleotrack says that's 1067 calories and 271g carbs. I don't care for bananas, so nutritional facts aside...

            I am striving for 5-30-65 or 5-25-70 c-p-f


            Of course I am failing on this. Paleotrack says I was 3-18-80 c-p-f yesterday

            I need to lose weight! I am so sick and tired of being overweight and I want it gone. I don't care how long it takes, but I do intend to do everything in my power to make it go away once and for all.
            Last edited by Gladmorning; 02-10-2013, 07:23 AM.
            The process is simple: Free your mind, and your ass will follow.

            Comment


            • #7
              Gladmorning, I wonder if you shoot for 10-15 percent carbs if you might have better luck? I think it might give you more energy to move around and might help you increase your appetite...having just read the issue you are having getting to 1000 calories a day. For me, that would still be just 50-75 carbs. Just a thought...I am no expert
              Primal since 4/7/2012

              Starting weight 140
              Current weigh 126

              www.jenniferglobensky.blogspot.com

              Jennifer

              Comment


              • #8
                I suppose I could add some more fruit and nuts in. Yeah, I'm a carbophobe. Ya caught me ;-)
                The process is simple: Free your mind, and your ass will follow.

                Comment


                • #9
                  70/20/10 c/f/p. and all from primal approved foods.

                  Comment


                  • #10
                    I watch calories too since I am in weight loss mode. And just like the banana comment above, it might be on the lower end of their percentage but if that were on a 1300 calorie a day, that would be a much much higher percentage.

                    PHD, I don't know if you have read it but Mark wrote the forward for the new book, and it breaks it down like this:
                    20-35% carb
                    50-65% fat
                    15% protein

                    That is for optimum health.

                    For weight loss it is more like this:
                    500 calories carbs (don't count veggies)
                    300 caloriesprotein
                    500 calories fat
                    If you are training, add 500 more calories per hour of athletic training.

                    So for weight loss, I shoot for 40% fat - actually I just try to stay under 60 grams of fat per day. So it is usually more like a 3 way split and I vary my calories from about 1200 - 1600, but usually I try to stay around 13-1400.

                    I seem to maintain when the fat is up around 65% or greater, even with calories on the low end.

                    *I just re-read through some of my notes, and he has a slight tweak if the goal is to add muscle. 30/18/52 c/p/f
                    Last edited by gopintos; 02-10-2013, 08:31 AM.
                    65lbs gone and counting!!

                    Fat 2 Fit - One Woman's Journey

                    Comment


                    • #11
                      60F/20-30P/10-20C consistently around 3000kcal

                      I didn't really chose these macros, I eliminated non-primal foods, added coconut milk, and tracked everything for a couple of weeks. This is where I naturally fall.
                      "It's a great life, if you don't weaken.". John Buchan

                      Comment


                      • #12
                        Originally posted by itchy166 View Post
                        60F/20-30P/10-20C consistently around 3000kcal

                        I didn't really chose these macros, I eliminated non-primal foods, added coconut milk, and tracked everything for a couple of weeks. This is where I naturally fall.
                        Ditto...

                        Comment


                        • #13
                          Perfect health diet. Cripes. This is so confusing. First it's eat more fat, very low carb. In the blue print it's 50g carbs or less for fast weight loss, but now it's 500 calories in carbs, but don't count vegetables?
                          The process is simple: Free your mind, and your ass will follow.

                          Comment


                          • #14
                            Originally posted by Gladmorning View Post
                            Perfect health diet. Cripes. This is so confusing. First it's eat more fat, very low carb. In the blue print it's 50g carbs or less for fast weight loss, but now it's 500 calories in carbs, but don't count vegetables?
                            Just go with the PB .... Probably best not to float on the forums for at least 6 months from start date. Some of the advice on here could be detrimental to your health. Not saying the PHD is bad (its another health book), but its more likely to just confuse you if your just starting out.

                            Comment


                            • #15
                              Originally posted by Gladmorning View Post
                              Perfect health diet. Cripes. This is so confusing. First it's eat more fat, very low carb. In the blue print it's 50g carbs or less for fast weight loss, but now it's 500 calories in carbs, but don't count vegetables?
                              It can be confusing I think, though it seems like it should be so easy.

                              PB - it is 50 carbs or less for Ketosis and Accelerated Fat Burning.

                              I am a woman of a certain age. And the high fat didnt work for me very well. I got in a groove of high fat and my calories were chronically low for many many months, and as things slowed, I thought well, I should go even higher fat, and some said cut your protein ---- and then everything screeched to a halt. So now I am trying to find my groove again.

                              The rest of that paragraph on the curve... I seemed to have glazed over. I saw accelerated fat loss and saw no more. But the rest of it says:
                              Acceptable for a day or two of Intermittent Fasting towards aggressive weight loss efforts, provided adequate protein, fat and supplements are consumed otherwise. May be ideal for many diabetics. Not necessarily recommended as a long-term practice for otherwise healthy people due to resultant deprivation of high nutrient value vegetables and fruits.
                              I think had a added carbs in a day or two, and then go back to HF/LC (wash, rinse, repeat) it would have been much better.

                              And I know Mark says don't count calories, but I do, at least for now. The first thing ppl say to you when you arent losing weight is you are eating too much, too many calories. This way, I know.
                              65lbs gone and counting!!

                              Fat 2 Fit - One Woman's Journey

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