Macros and protein help

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Angie727
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Macros and protein help

#1 Postby Angie727 » Sun Feb 12, 2017 2:06 pm

Hello!
I'm feeling a bit lost on my nutrition lately and I've also gained about 10lbs. Currently sitting at my heaviest ever and trying to change that. I'm going back to Macro counting which has been successful for me in the past (however I pretty much went over on my fat everyday). I need some advice on how to get enough protein without going over on my fat and calories for the day and without having to rely on protein drinks. I love protein drinks however I feel I should be eating my nutrients and not relying on drinking them all the time. I'm 5'2, 124 lbs., female, 39 years old, work a desk job and only get good workouts in on the weekends, 30 mins a day of light exercise during the week. I'm using MyFitnessPal to track my Macros. The ratios I'm using are 70/15/15, 1300 calories per day. Protein 49 grams, Carbs 229 grams, Fat 22 grams per day. Being allowed only 1300 calories and 22 grams of fat per day doesn't give me a whole lot of options. I can eat plenty of fruits and vegetables w/o going over but as soon as I through in some tofu, nuts or quinoa for protein I'm going over on my fat and calories for the day. Should I worry about one nutrient more than another, not worry about going over??? I'm a bit lost and any advice would be appreciated.

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jmf
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Re: Macros and protein help

#2 Postby jmf » Mon Feb 13, 2017 6:30 pm

Sorry, I'm going to beat you up a little...but it's for you own good ;) ...where to start:

-Your total calories are too low. If you've been going at 1300 kcal/day for any amount of time, you undoubtedly have metabolic damage (iow, your metabolism has down-regulated itself to account for a ridiculous deficit, so your body tried to hang on to fat and will spare muscle in the process). Now, you have to "reverse diet" back out of the mess you have to slowly increase your metabolism without gaining fat.

-230g of carbs is a LOT for your weight considering you're only training on the weekend. If you're eating that much carbohydrate and you have some processed carbs and grains (i.e. quinoa) mixed in there, your insulin sensitivity is probably really poor...and you need to reverse that if you want to lose fat. (fyi, my carbohydrate target is 230g/day, only 20g from oatmeal, and the rest is from raw fruit and vegetables...and I weigh 212 lbs and train 5-6 days/week.)

-Your protein and fat are super low...too low. Increase your protein intake and your healthy fat intake...big time.

-Not sure why you would be concerned about going "over" on your fats...especially with such a low target. Ingested fats do not directly translate into adipose fat (it's a very inefficient process). If anything, your carb target should be interpreted as an "absolute maximum"...and your protein and fat goals should be considered "minimums". I think you're going about it totally backwards.

-Nuts and quinoa for a protein source? Nuts are a primary fat source, with incidental protein and carbohydrate content....and quinoa is a primary carbohydrate source with incidental fats and protein content.

-You're going to have to bring in some sort of protein supplement to balance out your macros on a vegan diet...or you'll continue to be stuck where you are.

Angie727
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Re: Macros and protein help

#3 Postby Angie727 » Tue Feb 14, 2017 2:58 pm

Thank you so much for such a detailed response. The Macro percentages I got from the book Shred It and MyFitnessPal broke the grams down for me. I know the calories are low however I am very small person and every calculator I've done online tells me that's my goal number in order to lose weight.

I don't know a lot about insulin sensitivity however my blood sugars are regularly well under 100, not sure if that means anything. I will research this more as I'm even more confused.

I agree that the carbs are high and I'm willing to increase my protein and fat, just worried I'll gain even more weight since not tracking my foods undoubtedly put me in the position I'm in now. Are you suggesting like a 60/20/20 Macro target?

I broke down and started the protein shakes again!

I eat a lot of tofu and beans and can't stand Temph. Do you have other vegan protein recommendations? I understand Quinoa is high in carbs however it is also listed as one of the higher protein sources for vegans, I actually don't eat it very often at all. When I do I feel that I actually gain weight.

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jmf
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Re: Macros and protein help

#4 Postby jmf » Tue Feb 14, 2017 6:27 pm

I can't say that I agree with the concepts of high carb, low fat and a low protein diet. I've tried it, and ended up in the worst physical condition of my life...I'd call it "skinny fat." (overall body weight decreased, lean mass decreased, fat mass increased...not a good combination) Additionally, with most meals having such a high carbohydrate load, I'd find my energy levels on a swing during the workday. (i.e. carb crash after lunch or snacks)

Keep in mind there are EFAs (essential fatty acids) and EAA (essential amino acids) that you MUST injest, since your body has no way of "manufacturing" these very important nutrients on its' own. If you go under on your EFAs or EAAs, you can bet that many of your body's functions will function sub-par or be throttled back. However, if you "go over" on your EFAs or EAAs...your body will simply convert them into nutrients you do need. (such as glycogen) On the other hand, if you overeat carbohydrates, your body will release insulin, which puts your body into a fat storage mode...even if you are in a calorie deficit. So, I ask, why even flirt with a regular high carbohydrate intake....ESPECIALLY if you are living a relatively inactive lifestyle for most days of the week.

As for quinoa being a protein source, only about 10-12% of the calories you get from quinoa are protein...perhaps high for natural vegan food, but it's really a trivial amount...you'll overeat the hell out of carbohydrate to get any appreciable amount of protein.

It believe in a more like a 40/30/30 split to start. There are other ways to calculate it...but it's super hard to go wrong with that one. It's enough of everything, and not too much of anything. (personally, I like 30c/25f/45p...but I wouldn't say that's for everybody)

Angie727
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Re: Macros and protein help

#5 Postby Angie727 » Tue Feb 14, 2017 6:50 pm

That helps! Again I appreciate the time and information you are providing to me! I am most definitely in the skinny fat category. Everyone looks at me like I'm nuts when I say I'm trying to lose weight or tone up. In clothes I'm very thin (look thin anyways) but carry so much fat in my neck, arms and belly.

What vegan proteins do you eat on a daily basis? I'd need 98 grams per day. I don't think I could eat that much tofu...lol

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Re: Macros and protein help

#6 Postby jmf » Wed Feb 15, 2017 9:52 am

I'd suggesting eating soy in moderation. I found that it was nearly impossible to gain muscle mass with soy as the predominant protein source.

I don't avoid soy by any means, but I limit myself to one complete bag (probably three servings) of Gardein or similar. per day...usually my lunch. I never supplement with soy, but instead use pea protein, hemp protein, or rice protein. If you have problems with digestibility, don't give up...instead experiment with different brands/blends until you find one that works well with your body.

Good read: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3698202/


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