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I clapped A LOT of erasers way back when!! 😁😆
Additional Posts in Staying Healthy
It’s bulking season 💪🏋️♂️
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I clapped A LOT of erasers way back when!! 😁😆
It’s bulking season 💪🏋️♂️
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Hello fellow LoseIt user OP😊
I lost 15 lbs over two years using this app. I track calories but I think my average would look similar to yours if I had the long term view for macro nutrients. (I can only view a week at a time, maybe because I don’t have premium account)
One thing I‘d say is what carbs you eat matters. I primarily eat whole grains (oat meal for breakfast, brown rice instead of white rice, whole wheat bread instead of white bread). It helped me for sure.
Was this question to me? I didn’t, and it was already enough
I would lower carbs. I would aim for something like 40-50 protein, 25 carb 25 fat
I’m at the exact same macro breakdown. I’d measure weight each week and adjust. Ie if your caloric deficit targets one lb loss per week and you hit 2-3 lb, reduce the deficit.
I’m trying to hit 1800 cal per day, been kind of ok till now
What app is this
LoseIt
The breakdown is absolutely fine, so you can focus on other areas that will give you better payoff on your effort. Go through your fat intake and make sure they are the good ones. Look over carbs and make sure it's all full grain and that you eat a lot of Fibre. Check up on protein and cut down on highly processed foods. Consider cutting out meats and dairy.
It’s great that you’re already tracking your macros. If you want to lose fat (shred), there are only two things that matter: being in a caloric deficit (consuming fewer overall calories than you burn), and getting enough protein so that you don’t lose muscle (I generally recommend .7-1g per pound of body weight - 35% puts you in this range).
How you divide your fat and carb calories won’t make any difference for fat loss as long as the above two criteria are met. I’m a fitness coach and I have my clients just focus on calories and protein, then let carbs/fat play out based on personal preference.
In other words you could eat no carbs, or no fat, and the result would be the same if protein and calories are constant. Food quality matters for health and adherence, but it also won’t influence fat loss directly.
It looks like you have an 1800 calorie ceiling right now. How is that working for you? Does it feel sustainable? If you’re losing 1-2 pounds per week and feeling good, keep doing what you’re doing. Otherwise increase/decrease total calories by 5-10%.
Lmk if you have any questions - I’m happy to help.
Greg, great advice! Yes I have an 1800 cal ceiling
Right now, but end up hitting about 1650/day. I’m 170lbs, so try to shoot for 170g protein, but last 2 week average is 150g. Yea I want to shred, but want to avoid the gaunt phase I hit last year (surprisingly I never felt shredded during that phase, possible because I dropped my protein without realizing and just focused on cals)
OP - the fat and carb balance truly does not make a big difference, as long as you are getting the needed micronutrients. Your protein numbers are spot on (minor thing I’d suggest is keep protein to 1g/lb of goal weight rather than current weight, but more protein won’t hurt you in any way, and depending on workout intensity may help).
I find 35% fat a good balance for me. Although what I do is 40% fat on rest days and 30% fat on workout days (I need the extra energy from carbs).
Feel free to shoot any questions my way or DM.
Check out the Genius Foods book by Max Lugavere.