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Female Vegan 40/30/30 Macros

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Hey Everyone!

I've been away from the boards for a while ... but, I'm back.

Super motivated to lean out and show the hard earned muscle I've got.

Here's the deal ... I'm not "naturally" lean by any standard ... right now I'm at about 21 - 23% (5'2 and a half, 128 lbs) BF ... ughhhhhh. Getting over a stress fracture in my foot that was being stubborn - but, I'm back now!

It's always been difficult for me to get below 18% BF. I want to get to at least 15%.

It was recommended to me that I consume no more than 1500 cals .... and aim for 150g Protein, 112g carbs and 50 grams fat.


Here was my idea of a balanced diet to lose some BF (this is how I eat now) (obviously I have to shave some calories - but, check out the macros at the bottom):



1/2 c. Oatmeal, Old Fashioned

1/2 c.Blueberries

1 c. Tofu



Ultra Energy Shake Exotic Red Fruit


flax seed, ground




Enchilada Black Bean and Corn (TJ's)

1 c. Broccoli

1 c. Peas



Apple, raw




1c. garbanzo beans

2c. Spinach

1/2 Sweet potato



Hemp Protein shake

1/2 c. Blueberries


1,865 total calories

55.6 FAT

263.4 carbs

107.0 protein


I was told this a major inbalance of carbs to lose bodyfat.


So ... could all y'all take a look at this and perhaps give some examples of a female diet that would fit into the ideal macros of 150p/112c/50g fats?


I just feel like all I am going to eat is tofu and processed foods like seitan because beans have carbs!

Any input would be MUCH appreciated!


Glad to be back.


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Whoever told you that this is a major imbalance of carbs to lose body fat should have to give proof of that statement. People lose body fat eating whole food sources of carbs every day. I think 150 gms of protein is way too high for you. I only eat that much protein 2-3 times per week and I'm over 150 lbs at about 15-16 % body fat - and I got here eating high carb many, many days.

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The info was given to me by a nutritionist on an omnivore body building site with total respect to my eating lifestyle.


It's just an opinion I guess ... based in her experience with those macros on an omnivorous ... mostly carnivorous diet.


That was one thing I was thinking ... that on a vegan diet ... the macros probably can come out differently because of the quality and types of foods.


I will look more at the examples of diets on this site and go from there I guess.


I think genetics definitely plays a role into how lean people get on different diets. I am not a naturally lean or muscular person at all ... I qualify as short (5'2), curvy with boobs and butt ... and more on the soft side naturally.


I'll have to play with this and see how I do.


On the good side ... I'm down to 21% BF from my measurements this morning!


Thanks for the input ...

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