Macronutrients??
 

I am having trouble getting the correct amounts of my macro's. I am shooting for 40% carbs, 30% fat and 30% protien. On most days I do okay with the carbs, but I am over on fat and under on protien.

I drink a protien shake 4 days a week which has 117 calories, 2gs of fat and 24gs of protien (on the days I workout). I try to make sure everything that I eat has some protien in it but I am still coming up short? :dizzy:

Anyone else have this problem or have any suggestions on how to get my macros where I want them? :)

TIA :carrot:

I don't have this problem because I eat much higher carbs and lower protein then you. I aim for 55% carb, 25% fat and 20% protein. How or why did you choose your %.

The higher protein you have the harder I find it is to keep to the fat %. While there are plenty of non-fat carb options there are not quite so much when it comes to protein.

I would focus on getting your carbs from items like turkey and fish (not salmon) and choose options like buffalo if you do want red meat.

What else are you eating? It's hard to see how to get more protein without seeing what else you eat.

Make sure you are eating good lean sources of proteins, go easy on nuts and cheeses.

Yeah, without knowing what you're eating, it's hard ot know what advice to give.

I aim for 40/35/25 and am easily able to reach that with 1 scoop of protein powder a day (usually right after I get home from the gym).

I average between 110-120g protein, which gets me right at 35%.

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This is my fitday from yesterday...

Breakfast:
PF Light Bread
Natures Place Organic Peanut Butter Chunky
WW Cherry Cheesecake Yogurt

Lunch:
Chicken Patty
Kraft deli Deluxe Cheese
Salad dressing, KRAFT MIRACLE WHIP LIGHT Dressing
Whole Wheat Hamburger Bun
Cucumber, raw
Medium Orange

After workout:
Dymatize Protien Shake

Dinner:
Chicken with Creamy Herb Gravy
Steamfresh Mixed Vegetables
Cheese, cottage

Snack: (I had a mini chocofest with myself!!)
Ice creams, BREYERS, All Natural Light Chocolate
VitaBrownie
Green and Blacks Organic Dark Chocolate, 1 oz

It is about 1665 calories and 119.5 grams of protien.

Well the very first thing that strikes me is that there aren't a whole lot of veggies there. Other than a single cucumber and a serving of mixed steamed veggies ... um ... nothin'! :)

If you get in more veggies and less bread, you'll balance out the carbs somewhat so your percentages will skew differently.

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Thanks Photochick, I guess yesterday I didnt get a whole lot of veggies in! :)

Also a low-fat cottage cheese would let you keep the protein and eliminate some of the fat.

I'm not familiar with the deli deluxe cheese. Is that a low fat cheese?