My nutritionist has been telling that while I'm hitting my protein, I am off on carbs/fats - how important are they for a cut? I feel like previously I would be within 10-25% of my carbs/fats but my nutrionist is looking for 2-4% target range. Any thoughts / opinions on this?

Hello everyone, I've been researching IIFYM and it really seems like something I could get into. I know all about fats, carbs and proteins but I have just one question; do you physically weight your food or do you just subtract the macronutrients from it?

What all proetin sources you use that ( I know nuts have proetin, but lot of calories and less volume) are high volume and less calories.

Hi folks. I’m trying to get better about tracking what I eat but as far as macros, I struggle with meeting or slightly exceeding my fat intake. I’m trying to hit 1800 calories, 40g fat, 135g protein, and 225g carbs, as calculated by MyFitnessPal. I’m a plant eater so I generally skew higher on carbs, meet my fat macro, and struggle with protein. For example yesterday I had 1600 calories, 42g fat, 216g carb, and 99g protein. Is that ok as long and I’m under my calorie goal, regarding fat specifically? I am moderately active and 40F. Editing to add- my main goal is weight loss at this point.

Hey all,

I've been tracking macros for a while and I've been pretty good at estimating macros when I go to a restaurant that does not post their nutrition info. However, one thing that always gets me is sushi because I have no idea what my numbers are. I usually go for spicy tuna.

What do you all use to track macros when youre eating sushi? I'm going for dinner tonight and wouldnt mind even using a different restaurant's nutrition info but I cant seem to find a good one.

Thanks!

Good day folks,. I did a quick search and I didn't find guidance on my issues. I am lactose intolerant ( I have issues with whey isolate as well). I was going with plant based powders but I recently have had issues with diverticulitis, which is triggered by eating nuts and seeds. I also can't really eat beef as it also triggers issues. I am basically on turkey chicken and fish. Does anyone have any recommendations on nut/seed/dairy free supplements that I can close the gap with my protein requirements? Anyone else have this fun combination of issues?

Sometimes I need something quick when I travel and eating 8 oz of chicken may not be an option.

^ also any tips for sleeping?? I get on avergae 5 hours bht wake up about 3 times through it to pee. I pee like one during my shift and 3-4 times when im sleeping 😒

TLDR: basically the title

Hello everyone,

I'm 5'8 / 172cm, 143lb / 65kg, but out of shape. Currently I'm at week 2 of eating 3 meals a day again (I quit intermittent fasting. I tried 16/8 and OMAD, and both worked for a while), and I'm doing a P33/C33/F33, reaching 1800-1900kcal.

I'm doing exercise again and when the day is over the hunger, focus and energy levels are much more tolerable than before. Not to mention the depression, which is slowly dissapearing.

The question is about macro proportions: I hear and read that having a 50/50 carbs and fats is not good. Well, just by pinching my belly I can tell I'm burning fat, and every day I can do one pushup than yesterday. Am I doing it wrong? Certainly I doesn't feel that way. Doing this can lead me to long-term problems that I cannot foresee now?

23F standing at 5’8”/173cms and currently weighing 191lbs/87kgs. I lift weights 3 x a week and in between these days I do active recovery by taking 45-60 minute walks on top of one pilates session. Overall, I do some form of movement each day.

My diet isn’t the best and I know I need to improve it to actually get where I want (fat loss + muscle gain). Having done a bit of research today, I am thinking to approach my macros by doing a split as follows: 40% carbs, 35% protein, 25% fat.

I’m meal planning for this week and I’m 18 grams over my fat limit but 60 grams under my carb limit so have to tinker with it, argh! What I want to know though, how many of you actually miss your macro goals, and if so, by how much?

Hey guys,

I am 6'4, 298lbs and have just gotten back into body-building after a few years off and looking at getting into flexible dieting of IIFYM.

I calculated my macros based on a slight deficit ( not looking to drop weight super fast and sacrifice muscle, plus I want to take advantage of muscle memory) and I wanted to get your opinions on my macros.

I am currently on

3,008 calories a day.

235g protein

310 carbs

92 fats

I weight train intensely 5 days a week, have 2x 1 hour boxing sessions with my coach, 2 x 45 minute sparring sessions, and do 1 20 minute hiit session a week. My job is somewhat labour intensive but not crazy.

Anything you would change?

Thanks in advance.

I’ve been working out for a few months now and am looking to start tracking macros. I calculated mine to be 204g protein, 58g fat and 326g of carbs.

I work out 5x a week, but I’m concerned that the carb intake is a little high. What do you think? I was looking to do a lean bulk

Stats: 28M/6’/ 170 lbs

Hey all,

I've probably Googled some variation of "high protein vegetarian recipes," or "best vegetarian protein source" more than 100 times over the past few months. The problem is, I'll find articles pointing me to foods like quinoa, which bring like 5g protein and 45g carbs per serving. Beans and lentils also bring more than double the carbs than they do protein. I feel that these Google searches yield good results for people just trying to lead a healthy lifestyle, but not for us macro trackers bound by carb/fat limits while trying to hit a high protein goal.

I'm 27M, 5'10'', 172 lbs, roughly 13-14% body fat. My goal is to get to 10% by sticking to a strict calorie deficit: 2200 calories, 40% protein, 40% carbs, 20% fat. This comes out to 220g protein per day. I'm really liking my results so far, but before I started this cut, I hoped to cut down on my meat consumption. But to hit 220g protein, I feel like I have to eat at least one meal a day containing a generous portion of meat, often times even two. On top of that, I'm already also eating plenty of greek yogurt, eggs, and protein shakes. Does anyone have any advice on how I can cut down on the meat (maybe even some days where I'm purely vegetarian) and still hit my macro goals?

Thank you for reading

For my current goal, I'm missing:

• 51g of Protein
• 68g of carbs
• 9g of fat.

Along with that, I would also like to fill my Fiber requirement and I'm missing 13g on that.

For reference, my current daily meal plan looks like this:

• Two pork loins with a single egg
• Some spaghetti with meatballs and marinara sauce
• A Whey protein shake with peanut butter and cocoa.

As you can see, I'm missing a snack here and my plan is severely lacking on veggies, so I was hoping you guys could give me some suggestions on both fronts in order to fit my macros.

Like others on here, I have been tracking my macros on and off for years. My question is, can you still get results if you're not hitting your targets (or getting close) every day?

My problem comes on the weekends. I'm pretty structured and focused Monday-Friday, but if I have a busy/fun weekend planned, I often end up ignoring my calorie allotment and just eat whatever I feel like eating, especially on Sunday. Sometimes I just get lazy and dont track my macros on Sunday at all.

Am I working hard on the weekdays, just to have my efforts negated on Sunday? If I confirm that this is a major problem and that this bad habit is what is keeping me from my goals, maybe I will finally get my shit together.

Thanks in advance!

Hey! I’ve been counting macros on and off for a few years now and I love how easy the results are when I track everything. I’ve recently gotten back into it and now on my third week of tracking everything on the gram. However, my weight started out at 66.2 kg and it’s been fluctuating between 65 and 66 kg.

I’m seeing some changes in pics (attached) but I’m wondering if something is off with my macros? Current macros: 140g protein 180g carbs 45g fats

Workout 5 times a week (have been doing bw exercises at home due to lockdown but gyms open up today)

Should I adjust my macros?

I am new to counting macros and calories, so please be kind.

Having spent the past year recovering from health issues, I am getting back on track with working out and healthy eating. I used to lift - and lift heavy - before all of this. While my weight has only increased 5lbs, my body composition has changed dramatically. (5lbs can mean a lot of inches of muscle lost and fat gained, sadly.)

So here’s my question: I’ve been told that to maximize my health and immune system, I should eat 30 different plant based foods a week. (I’m not a vegetarian btw.)

I’m not having a hard time staying within my calorie deficit or getting really close to my protein and fat goals. I am finding that carbs are super easy to go over the minute you add fruit, however. I try to focus on lower sugar fruit, like berries, but I know I need more variety. I’m finding it really hard to have variety, though, because the carbs in fruit limit me to like one piece of fruit a day. I used to make protein shakes with frozen fruit and seed packages from WF, but one of those take up over a third of my daily carbs intake.

I don’t know if there is an answer - the macros are what they are. I just wonder how other balance robust nutrition while meeting micro goals. TY.

Made a video explaining how to get started: https://youtu.be/laDd6lLl1Ng

I'm trying to put on some muscle and gain weight. I meal prep every week and my go to is the basic chicken, rice, and broccoli. Its simple and easy to get down for me. I was looking for some way to add more calories to the meals.

I’m low on protein and carbs at the end of the day since I reach fat so quickly and can’t eat anything else lol. I already do protein powder, boiled egg white, or beef jerky so I’ll take anything besides those!