Hey Debby, As my coach just explained to me this morning, she said carbs/fat is something that's really personal so yeah it's trial and error at first. But she helped me figure out a calorie range to stick to and if I'm keeping my ratios correct, I should fall into a good range. She said I might get up as high as 200 carbs, but that will depend on what I find my body can handle.
So I've got my first P4 day all mapped out in MFP. THe main thing I'm concerned about is having the popcorn for a snack before/after a potato at dinner. My coach said that might be too much but I'm still in the ranges. The fat macro is annoying, I can't seem to get it under the ranges set under MFP but I'm not going to concern myself with that too much as long as my ratios are ok and I'm under cals. What do ya'll think?
I start P4 on Thursday. I know I am supposed to have half my weight as protein which would be around 70 grams.
How do you figure out the calories and crabs and fat?
Is it trail and error or is there a chart somewhere I have missed?
Thanks for your help.
Debby
P.S. I have got the P3 breakfast down because it is spelled out clearly but P4 I feel I am just hanging out there ready to fall to earth.
Debby: It is some trial and error. I use MFP to track and ignore some of the stuff there.
I use my weight x .8 for protein (132 x .8 = 106) as a minimum but I'm still recovering from surgery and have started PT again so I want to make sure I keep my protein up. 100 to 125 net carbs works for me as an upper limit and I try for 60 gr of fat or more (trying for mostly healthy fats, not always succeeding). I'm not worried about going over on fat and protein but I do pay close attention to net carbs.
I found setting my MFP ratios at 30% carbs, 35% protein & 35% fat gets me closest to what I'm actually doing. Play around with the ratios and see what works for you. Some people do better with more carbs, etc. - it's really individual.
Dinner DH MADE BRAISED RIBS LAST NIGHT FOR TONIGHT, I TASTED THEM AND THEN LOOKED THEM UP ON MFP, YIKES, HIGH IN FAT AND CARBS. SO THOUGHT I WOULD HAVE SOME AND THEN ADD THE EGGS. STILL HAVE TO ADD THE VEGGIE TO DINNER
Korean - Braised Beef Ribs, 125 g
255 12 15 19 0 0
Debby: It is some trial and error. I use MFP to track and ignore some of the stuff there.
I use my weight x .8 for protein (132 x .8 = 106) as a minimum but I'm still recovering from surgery and have started PT again so I want to make sure I keep my protein up. 100 to 125 net carbs works for me as an upper limit and I try for 60 gr of fat or more (trying for mostly healthy fats, not always succeeding). I'm not worried about going over on fat and protein but I do pay close attention to net carbs.
I found setting my MFP ratios at 30% carbs, 35% protein & 35% fat gets me closest to what I'm actually doing. Play around with the ratios and see what works for you. Some people do better with more carbs, etc. - it's really individual.
This is exactly what I'm doing - same settings in MFP and strategy. My fat is always higher because I eat half an avocado every day, but it's a healthy fat so I ignore the giant pie wedge in MFP.
LOL - you can totally borrow my quote any time Liana!
And, you know, you can always just write down what you eat and log it later. Just saying.
Because I'm weird, I actually pre-logged what I figure I'll eat for Thanksgiving dinner (including dessert) and have worked the rest of the day out around that. We'll see if I actually stick to what I planned!
Dinner - I didn't feel like cooking but it's better than some other things I could have eaten! (and wanted to)
Campbell Chunky - Savory Vegetable Soup, 1 container (2 cups ea.) 200 40 0 6 8 1,540
Western Family - Saltine Crackers, 5 crackers 60 10 2 1 0 170
260 50 2 7 8 1,710
Snacks
Cutties - Clementine Orange, Raw, 1 Clementine (74g) 35 9 0 1 1 1
Quest Bar - Chocolate Chip Cookie Dough, 1 bar 190 21 8 21 17 280
Atkins - Carmel Chocolate Nut Roll 1.6 oz, 44 g 190 19 13 7 6 200
Endangered Species Chocolate - Dark Chocolate With Espresso Beans., 6 squares 140 14 11 2 3 0
555 63 32 31 27 481
Yesterday's meals...went a bit over on the snacking and carbs, though my popcorn serving was probably half of what I logged since my BF ate a good bit of it! Was up a half pound this morning, also sore from exercise. Fun day today. Yikes! I'm logging and it's scary. Almost looking forward to P1 tomorrow.
Snacks
Quest Bar - Apple Pie, 1 bar 1
80 25 5 20 18 4
Boom Chicka Pop - Slightly Sweet Popcorn, 4 cups
148 26 5 2 4 6
Cuties - Clementines, 2 clementine (74 g)
70 18 0 2 2 14
Eas - Advantagedge Chocolate Fudge, 11 fl. oz (330 ml)
100 3 3 17 1 0
TOTAL
498 72 13 41 25 24
Totals 1,902 171 66 135 38 57
Your Daily Goal 1,976 149 77 173 28 79
Remaining 74 -22 11 38 -10 22
Calories Carbs Fat Protein Fiber Sugar
*You've earned 196 extra calories from exercise today
If every day were like today... You'd weigh 161.1 lbs in 5 weeks
Last edited by pishposhappelsauce; 11-27-2014 at 01:00 PM.
LUNCH Fat salad Cucumber - With peel, raw, 1 cup slices 16 4 1 0 1 2
Fresh Attitude - Baby Spinach, 50 g (2 cups) 10 2 1 0 1 0
Helmut's Sausage Kitchen - Habanero or Jalapeno Pepperoni, 1 stick (50 g) 160 3 0 13 8 3
Gort's - Extra Aged Raw Milk Gouda, 60 g or 1 oz 240 4 0 20 14 0
President's Choice - Creamy Blue Cheese Dressing, 2 tbsp. (15ml) 140 2 0 14 1 2
Green Onion - 1 Stalk, 1 stalk 4 1 0 0 0 0
570 16 2 47 25 7
DINNER Turkey burgers on the BBQ and a spicy Thai veg & rice mixup. Turkey - Lean Ground Turkey, 6 oz 240 0 0 3 32 0
Carrots - Raw, 1 medium 25 6 2 0 1 3
Cremini Mushrooms - Raw, 0.75 cup 14 3 0 0 2 1
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 0.6 cup 11 3 1 0 0 1
Onions - Raw, 0.5 medium (2-1/2" dia) 23 6 1 0 1 2
Broccoli - Raw, 0.7 cup, chopped 21 4 2 0 2 1
Saporito - Extra Virgin Olive Oil, 1 tsp (10 ml) 40 0 0 5 0 0
Uncle Ben's Bistro Express - Wholegrain Brown Rice, 93.75 ml(90g) 98 18 1 2 2 0
Asian Home Gourmet - Hot Spice Paste for Thai Spicy Basil Stir Fry, 0.5 Package (50 g) 10 1 0 1 0 1
482 41 7 11 40 9
SNACKS In the car off to deliver all the Avon stuff to customers. DH was my Sherpa today.
Maple Leaf Protinis - Oven Roasted Chicken and Superfruit, 1 package (65grams) 110 13 1 1 11 11
110 13 1 1 11 11
Well, I'm joined up with the holiday challenge (til end of day Jan 1)... no excuses now! 5.5 weeks to lose 4.8 lbs. LOL, should be doable but this will hold me accountable
Today's food plan:
BREAKFAST Calories Carbs Fiber Fat Protein Sugar
Dairyland - Cottage Cheese - Fat Free, 125 g 90 6 0 0 15 6
Pumpkin Seeds Raw - Organic, 1 tbsp(s) 40 1 0 4 2 0
Apples - Raw, with skin, 1 small (2-1/2" dia) (approx 4 per lb) 55 15 3 0 0 11
Garden of Life - Chocolate Raw Organic Protein Powder, 0.5 level scoop (23 g) 45 4 3 0 9 1
230 26 6 4 26 18
LUNCH A bite of the leftover turkey burger before I put it in DH's jalapeno bagel, then squashgetti with shrimp and veggie sauce for my lunch. Saporito - Extra Virgin Olive Oil, 1 tsp (10 ml) 40 0 0 5 0 0
Turkey - Lean Ground Turkey, 1 oz 40 0 0 1 5 0
Onions - Raw, 0.33 medium (2-1/2" dia) 15 4 1 0 0 2
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 0.5 cup 9 2 1 0 0 1
Classico (Canada - Tomato and Basil Pasta Sauce, 1/2 cup (125ml) 45 8 2 1 2 5
Ocean Choice - Cold Water Shrimp, 125 g 88 0 0 1 21 0
Squash - Winter, spaghetti, cooked, boiled, drained, or baked, without salt, 1.25 cup 52 13 3 1 1 5
289 27 7 9 29 13
DINNER Out on patrol, DQ gives us free coffee plus 25% off any order so supper out on our break. Dairy Queen - Grilled Chicken Blt Salad, 1 salad 380 11 3 19 42 6
Atkins Advantage Protein Bar - Chocolate Peanut Butter (Canada), 55 grams 220 19 10 12 16 1
600 30 13 31 58 7
SNACKS The 'Turtles' bag was on sale at Shopper's Drug Mart for a really good price but one is enough for me.
Russel Stover - Sugar Free Pecan and Caramel, 1.0 pieces 63 8 1 5 1 0
63 8 1 5 1 0
BREAKFAST Calories Carbs Fiber Fat Protein Sugar Making guacamole for later and tomorrow so I had a taste, lol. We bought one of those giant avocados but it's hard to tell when they are ripe and they taste so much sweeter than the heavy skinned smaller ones that it's no wonder tropical countries use them as fruits instead of savoury type ingredients. Mastro - Mastro Genoa Salami 4 Slices, 4 slices 100 0 0 8 8 0
No Name - Cottage Cheese 2% Low Fat, 1/2 cup 100 7 0 2 14 5
Irene's - Cheese & Onion Bread - gluten free, 1 slice 120 18 5 5 6 3
Avocado, Raw - Avocado, No Skin or Seed, 0.1 fruit 32 2 1 3 0 0
352 27 6 18 28 8
LUNCH Not having a good day at this point as you can probably tell from the menu. Feeling cold & cranky. Avocado, Raw - Avocado, No Skin or Seed, 0.2 fruit 64 3 3 6 1 0
Mastro - Mastro Genoa Salami 4 Slices, 4 slices 100 0 0 8 8 0
Gort's - Extra Aged Raw Milk Gouda, 75 g or 1 oz 300 5 0 25 18 0
Pc - Presidents Choice - Carmelized Vidalia Onion Hummus, 60 grams (2 tbsp) 140 10 2 9 4 2
Kühne - German Barrel Sauerkraut, 1 1/2 cup 87 12 6 0 3 3
Lay's (Frito Lay Canada) - Salt & Vinegar Potato Chip, 9.02 chips (50 g) 90 9 0 6 1 0
781 39 11 54 35 5
DINNER P1 - not much left for calories after lunch and my snack.
Vega One - Protein Smoothie - Tropical Tango, 0.67 scoop 60 3 1 0 10 1
Saporito - Extra Virgin Olive Oil, 1 tsp (10 ml) 40 0 0 5 0 0
Broccoli - Raw, 1 cup, chopped 30 6 2 0 2 1
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 1 cup 18 4 2 0 0 2
Onions - Raw, 0.3 medium (2-1/2" dia) 14 3 0 0 0 1
162 16 5 5 12 5
SNACKS
Danone - Oikos Greek Yogourt (Raspberry-pomegranate on Bottom), 100 g 100 14 0 2 8 11
Off to see a movie with DH & SisIL. "Belle" - based on a true story of a woman in the 1700's who was raised as an aristocrat on a palatial estate although she was the illegitimate daughter of an Admiral and a slave.
Film Festival offering, lol.
Not the best day today. Was teetering between doing a P1 day or a P3 day as Saturday was a bit off on the ratios, but ended up doing a regular P4 day...sort of. Need to work on getting in more veggies.
Breakfast Hotel breakfast, could have done without the granola I think.
Calories Carbs Fat Protein Fiber Sugar
Eggs - Whole, raw, 2 large
147 1 10 13 0 1
Sodexo - Bacon, 2 slice
70 0 4 6 0 0
Strawberry - Strawberry, 0.5 cups
27 6 0 1 2 4
Oikos - Strawberry, 1 Container
180 19 8 7 0 19
Kellog's - Low Fat Granola Multi-Grain Cereal Without Raisins, 1/4 cup
95 20 1 2 2 7
Add Food Quick Tools
519 46 23 29 4 31
Lunch Was starving after a 4.5 hour drive home from VA, so just ate some leftovers and snacked.
Fried - Chicken Wings, 6 wings
480 0 36 60 0 0
Nuts - Almonds, 0.25 cup, whole
207 7 18 8 4 2
Chick-fil-a - Blended Nuts, 1 pkg
80 3 8 2 1 1
Add Food Quick Tools
767 10 62 70 5 3
Posh, what do you do with the cranberry sauce and the soup?? Does it go in, at your house, or was it just a 'dessert' after the soup?
Look out - soap box here:
Just noticing how many people on the Daily Chat had problems with their food & drinks at their own house this past holiday. Is it just me... am I a 'meany' or shouldn't people who come to your house gratefully eat what you cook? Why cook crap for them, if you know it's bad for all of you? What's wrong with roasted veggies and turkey meat, and faux apple crumble or faux sweet potato pie (if you really need dessert)? I think, if you don't want to eat what I cook (except in the case of allergies which I take into account) just pop over for a visit after your own dinner. I certainly don't feel the need to make unhealthy foods for everyone when they come over for dinner. It isn't even like a funday, it's just a 'pig out on fat & carb & alcohol day' from what I've observed. And they are all so disappointed in themselves afterward. Sad. Figured I would be better off saying this here on a maintenance board where someone who has changed their eating habits and emotional ties to food reads it and may understand, than new P1ers or rebooters who don't get it. Not intending to purposely insult anyone, and perhaps this post should have been deleted before posting, lol.
Figured I would be better off saying this here on a maintenance board where someone who has changed their eating habits and emotional ties to food reads it and may understand, than new P1ers or rebooters who don't get it. Not intending to purposely insult anyone, and perhaps this post should have been deleted before posting, lol.