Announcement

Collapse
No announcement yet.

Macros!

Collapse
X
  • Filter
  • Time
  • Show
Clear All
new posts

  • Macros!

    What are some of your macros? Im 5'10" @ 146#, and I do 4 days a week of bodyweight strength training with always improved PRs. I just wanted to get an idea of peoples caloric intake and macros.
    Mine are on average:
    calories-3100
    fat-160g
    Protein-180g
    Carbs- 80g

    Some days my fat and protein can be as high as 220g. I eat 2# of meat per day, so depending on the cut, the macros vary by a wide range. Ill check my charts tomorrow and give more accurate macros. Im just curious to see peoples intakes, ESPECIALLY those of you that are successful with accomplishing your ideal BMI and athletic goals. But all input id loved. Peace and hair grease, my primal family.

    Sent from my XT907 using Marks Daily Apple Forum mobile app

  • #2
    pffff. you eat a lot!!!

    For me it's on average
    1800 calories
    90 grams protein
    100 grams fat
    80 grams cabrs.

    I am trying to up my protein and lower carbs and fat but as I eat fruit and chocolate a lot it's not easy.
    My story, My thought....

    It's all about trying to stay healthy!!!!

    Comment


    • #3
      2000-2600 cal a day
      200g + protein
      50-150g carbs
      70-100g fat

      All depends.
      I tend to eat more on recovery/rest days than on training days (I often fast in these anyway)

      Female
      5'8
      132lb

      Comment


      • #4
        1500-1600 calories a day
        Fat - 30 - 40g
        Prot - 110 - 130g
        Carbs - 210 - 260g (mostly sugar)

        F/5' 3"/~115lbs

        Comment


        • #5
          Haven't tracked in a while but happy maintenance shakes out to about:

          ~2250 kcal
          20P/30C/50F
          37//6'3"/185

          My peculiar nutrition glossary and shopping list

          Comment


          • #6
            Update!
            looked at my logs, im more like:
            Protein-180g
            Fat-200g
            Carbs-80g

            Is there an ideal ratio?

            Sent from my XT907 using Marks Daily Apple Forum mobile app

            Comment


            • #7
              Originally posted by DeltaCypher0 View Post
              Update!
              looked at my logs, im more like:
              Protein-180g
              Fat-200g
              Carbs-80g

              Is there an ideal ratio?

              Sent from my XT907 using Marks Daily Apple Forum mobile app
              The ideal ratio will be dependent on all of your lifestyle factors and just a bit of your genetic predisposition. The PB ratios tend to be a good starting point though and work for the vast majority.

              So that would be.....

              .7-1g of protein/lb of lean mass. So you said 145lbs? Lets give you 120g of protein then. So if we prioritize protein...allow for a top limit on carbs and bottom limit on fat you get something like the following as a starting point in the sense of eating in an ancestral Primal manner.

              Protein- 120g (at least)
              Carbs - up to 150g
              Fat- As much as you like, but probably at least 100g.
              Last edited by Neckhammer; 11-21-2013, 01:29 PM.

              Comment


              • #8
                I thought we were supposed to consume more fat than protein...?
                Paleo Diet: 8-25-13 Wt: 185 BF% 27
                Primal Diet (Lower Fat/Carb): 9-27, Wt: 176.4
                Potato Hack Diet (Rotation): 11-12, Wt: 171.2
                Primal Diet (LF/C): 1-23-14, Wt: 159.6
                1-30-2014 - 157 (lowest weight since 2004)
                GAPS/SCD 12-29-2014
                CW: 164 GW: 130-135 CBF%: 24.38
                49 - 5'7.5"
                Macros (PFC) 30/40/30

                Comment


                • #9
                  Originally posted by MsSmith View Post
                  I thought we were supposed to consume more fat than protein...?
                  According to ?

                  Sent from my SGH-T989 using Tapatalk

                  Comment


                  • #10
                    Everyone who gave me macro advice when I first started posting here.

                    Is it more protein than fat for people who do rigorous exercise as opposed to people like me who just walk 2 miles on the treadmill at 2.8 - 3 mph 6 days/week?
                    Paleo Diet: 8-25-13 Wt: 185 BF% 27
                    Primal Diet (Lower Fat/Carb): 9-27, Wt: 176.4
                    Potato Hack Diet (Rotation): 11-12, Wt: 171.2
                    Primal Diet (LF/C): 1-23-14, Wt: 159.6
                    1-30-2014 - 157 (lowest weight since 2004)
                    GAPS/SCD 12-29-2014
                    CW: 164 GW: 130-135 CBF%: 24.38
                    49 - 5'7.5"
                    Macros (PFC) 30/40/30

                    Comment


                    • #11
                      Originally posted by MarielleGO View Post
                      I am trying to up my protein and lower carbs and fat but as I eat fruit and chocolate a lot it's not easy.
                      lol I know what you mean
                      Annie Ups the Ante
                      http://www.marksdailyapple.com/forum/thread117711.html

                      Comment


                      • #12
                        Originally posted by MsSmith View Post
                        I thought we were supposed to consume more fat than protein...?
                        Since these sort of questions quickly devolve into arguments over the "perfect human macro ratio" I was just giving a by the book answer.... I do think its a good place to begin (and for me I had no need to tweak it from there, but some do).

                        Comment


                        • #13
                          Macros!

                          No ideal macro for every conceivable goal, genetic permutation, etc.

                          Mine changes based on what I am trying to do. Lately the ideal is around

                          > 160g protein
                          < 60g fat (saturated only, try to have as little PUFA/MUFA as possible)
                          The rest carbs. Some days that is 100g some days It is 350g depending on if I am lifting, doing HIIT, etc.

                          Although I have been doing some all potato and all banana days for the lols though.






                          Sent from my iPhone using Tapatalk
                          ------
                          HCLF: lean red meat, eggs, low-fat dairy, bone broth/gelatin, fruits, seafood, liver, small amount of starch (oatmeal, white rice, potatoes, carrots), small amount of saturated fat (butter/ghee/coconut/dark chocolate/cheese).

                          My Journal: gelatin experiments, vanity pictures, law school rants, recipe links


                          Food blog: GELATIN and BONE BROTH recipes

                          " The best things in life are free and the 2nd best are expensive!" - Coco Chanel

                          Comment


                          • #14
                            Based on caloric intake, I try to get:

                            40-45% of my calories from protein
                            10-20% of my calories from carbs
                            45-45% of my calories from fat

                            I easily eat 100+ grams of protein almost every day, and I aim for 125+ grams. I try to keep carbs below 80. And fat falls where it may.
                            "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

                            Working...
                            X