What are your macros? page 2

[Zach]

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

[gopintos]

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

[itchy166]

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.

[Neckhammer]

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...

[Gladmorning]

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?

[Neckhammer]

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.

[gopintos]

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.

[Gladmorning]

Probably a good idea, neckhammer. Sorry to thread jack.

[itchy166]

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 only thing I can comment on is my own experience. I closely follow Robb Wolf's Paleo Solution. I don't try and hit any particular macro, I just don't eat the garbage, and I added some coconut milk, coconut oil.

My numbers worked themselves out like I pointed out above. I think that the many different philosophies found on the forum is confusing you. I suggest you simplify and stick with Mark's PB for a month (or Robb's PS) and see where you are after that time.

What I don't eat: starches, dairy except butter, seed oils, processed food, sugar, alcohol, grains.

What I do eat: Lots of free-range eggs, lots of beef, lots of fish, lots of greens, lots of cabbages, lots of other non-starchy vegetables, some chicken, some pork, lots of olive oil, lots of coconut oil,

What I supplement: Vit D, cod liver oil, MTC oil, L-carnitine

I am +95% Paleo

[Gladmorning]

I have to keep reminding myself this stuff, health, nutrition is NOT "one size fits all."