Aim for 40-50% healthy fats, the rest is protein.
I'm tying to lean out and am doing fasted glycolytic running first thing in the AM.
(6minute miles for 40minutes).
To lean out, should I have a carb(Fiji yam) and some protein brekky after it or just stay with protein,(leftover meat) fats(olive oil and coconut oil) and veggies?(ie broccoli and greens)
Need to know ASAP for Tomorrow training
Everything depends per person. You can not do a calculation of how many calories you need just by your height, gender, frame and exercise. Just as you can't say how much of each macro nutrient is the sweet spot for every person.
Every human body is different, they all react different to nutrition and exercise. Some people lose on 7.000 calories and some people gain on 1.500. Some people only lose with less than 40g of carbs a day others can't lose unless they eat around 100g. Calorie counting is not a part of this lifestyle because eating right will make your body tell you what it needs. Because your going to eat differently your metabolism will probably change making you burn more calories than before. But it might not.
Just make sure you get enough protein, vitamins and minerals. Apart from that play around with calories, carbs and fat to see what works for you. This is the only way to get to know your sweet spot.
I think what Mark recommends is .7-1 g of protein per lb of lean body mass, 50-100 grams of primal carbs, and then the rest of your calories should come from fat.
Only 1500 calories a day? Are you a tiny, sendentary person? Or are you trying to lose weight?
Jammies advice looks good for parting out your fat and protein.
Life is an ongoing Experiment of One, so here's to science!
My Primal Journal: http://www.marksdailyapple.com/forum/thread37576.html
I get the 100g of carbs, I get the 150g of protein, but where am I going to get 200g of fat from?
Fat has quite a lot of calories so you will be surprised how quickly it can add up.
Thanks Jammies, I've been working on my own excel based calculator and I have only found out just now that carbs=4cal/g, protein=4cal/g and fat=9cal/g. It's making a lot more sense to me now.
I just set my calorie target and carb/protein/fat ratio and then add my eating plan for the day, the calculator gives me running tallies up until my limits are reached. I'll probably be able to do it in my head after awhile but it's a big help when starting out.
Most of my fats are coming from bacon/eggs/sausage for breakfast each morning and seeds/nuts/avocado during the day. Some frozen berries for a treat. I'm trying to trim back my evening meal as I work out in the evening then fast until morning.
All Grokkers: If you would like a copy of my calculator, just pm me and I'll email it to you.