What’s your typical nutrient breakdown if you’re trying to shred? I have averaged 35% protein, 20% fat and 45% carb. Do I need to balance our fat and carbs bit more?

Post Photo
like
Posting as :
works at
You are currently posting as works at

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.

like

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

like

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.

like

I’m trying to hit 1800 cal per day, been kind of ok till now

like

What app is this

like

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)

like

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.

Related Posts

Hi Folks,

will the BGC status be as 'BGC Scheduled' till day 1 ?
submitted all documents and Every section is displaying green in TCS iBegin but still status is as Scheduled only.

like

What are some non-firm exit options for restructuring associates? Third year at v30 dreaming of a better future 🤔

like

Why do companies offer voluntary exit packages? What are the pros and cons of accepting an exit package offer?

like

How would ne product Mangager salary slab?
YOE: 6years

like

Has anyone gone through BDO associate interview case study step ? I have my case study scheduled end of week and I am wondering if anyone has gone through it and advice how shall I prepare. The role is in capital advisory

like

Excited! We have our first prayer meeting at the office scheduled! I’ve been trolling the office looking for fellow Christians, and there’s about a dozen!! Pretty awesome when you actually look

likeuplifting

Deadlines can induce anxiety attacks for me. I worked through the weekend and just woke up to a (nice!) email from the client asking about progress. We're not going to hit deadline. This caused an all-out anxiety attack at 6:30 am and now I have to somehow get myself together and work.

How can I have a healthy relationship with deadlines? That "good and done is better than perfect" saying is nice, but expectations are very high. I just want to stop feeling this way. Therapy helps, kind of.

like

Hello Testers,

Please share your story how and why you choose software testing as your career.

I'll start with mine in comments.

like

Looking for a senior recruiting coordinator role or junior HRBP for a manager who is looking to grow someone. I work hard and ask for more projects but would love a manager that fosters my growth.

like

Places around the city where I can play squash/ racquetball or badminton?

like

Anyone have tips for dealing with a SO that’s getting mean? I know this lock down is hard, but she is screaming at me more and more for stupid things. I am just sucking it up, but I’m getting to the end of my rope and it’s firing off my mental health issues.

like

Hi there! I’m a newbie to fish bowl 🙂 so I’ve been approached for a management position at my current hospital that I’ve been at for about 3 yr. I’m currently in a coordinator position with my MSA (specialized in healthcare admin). This will be my first opportunity at an actual management role. I’m excited for it and also nervous. I know it shouldn’t be this way - but I know that my current boss is going to L O S E I T when I approach her about this. Advice?

like

Can I open a new roth ira without directing contributing to it, even tho I make over the income threshold? I need to close my current one because of the residency requirement and also rollover my roth 401k

like
funnylike

What's the biggest culture shock you had moving to Singapore?

like

I clapped A LOT of erasers way back when!! 😁😆

Post Photo
likefunny

Does anyone have tips for social anxiety at work? I’ve just moved to a new office in a new city - it feels cliquey and is giving me anxiety I haven’t felt since high school. I’ve been feeling so stressed that I’m just working from home, which can’t be helping me make friends / meet new people.

like

Looking to book two Iberia tickets using avios NYC to MAD business class in March but can't seem to find availability - can anyone help?

like

Which one do you find to be a more important factor when picking between job offers, higher pay or exciting projects?

likehelpfulupliftingsmart

In MBB / T2 market in SEA what would be the net take home ( in USD post tax w/o adjusting to cost of living) relatively to each other . My sense is that if we take Singapore of index of 100% of net income for the level than:
1) Indonesia 70%
2) Malaysia 80%
3) Thailand 75%
4) Philippines 65%

like

Additional Posts in Staying Healthy

About to sign up for the Chicago rocknroll half marathon!! No background in running other than the 10 mins I spend warming up at the gym. Wish me luck fishies! And hmu if you want to train together :D

like

Newbie question: I’m looking to lose the last ~15 lbs and put on some lean muscle. Female, new to weightlifting. I’m getting a lot of conflicting advice online. Currently Im planning to eat in a deficit (CICO), and do a fully body routine focused on compound movements 3x a week. I already do cardio 3/4x per week. Is this ideal? Should I be lifting more? Im seeing some people say lift 6x a week and some say you need recovery days

like

Has anyone tried SR9009 for weight loss and building muscle?

like

After ignoring my health and fitness for years, I’m finally looking to kick start a sustainable journey. Just went for a 10k steps walk two days in a row and I feel so tired! 😩 I am ashamed at this absolutely low stamina, but please tell me this is normal and it gets better!

likesmart

Team Bicep or Team Tricep ? 💪

[and yes you should train both]

like

Does anyone have good personal trainer recommendations in the Arlington/DC area? I had one in Arlington a while back who made me feel a bit awkward and I’ve been put off since then (28F)

like

How much does the Peleton bike differ from off-brand competitors? Outside of more performance stats, what else do you miss when using peleton app workouts on other bikes?

like

Is 7 hours of sleep everyday enough to rejuvenate and get all the benefits of a “good night’s sleep”?

like

Anybody have experience w a ski erg. Thinking about getting one to compliment my rower

Is working out for 20-30 mins 4-5x a week ok? I usually also hit 10k steps everyday on top of this, but worried it’s not enough

like

Interested in Life Insurance not through my company. Decent health, age 56 - looking for $500k. What would i expect to pay monthly? Term or Whole? Any input?

People with yards, how often do you take your dog(s) on walks?

We have 2 older dogs (7-8yo) and about to move from our apartment to a townhouse with space for them outside. In the apt, we’d do 3 walks a day - 2 long (1-1.5mi) and 1 bathroom break before bed. I’m wondering what to expect with the shift to yard life. TIA!

like

Does anyone here use Gympass? My company just partnered with them and I’m wondering what the experience is like and if anyone would recommend.

I’ve been using mostly Classpass for the past few years, but it would be nice to have both studio and gym access if it’s as easy to use as they say it is. Any insight would be greatly appreciated!

like

Month of weight loss progress got drowned in alcohol and sugar today. What do I do?

like

Home office revamp recommendations:
1. Autonomous standing desk: honestly the best desk ever! Order arrived in 3 days, even better quality than I imagined. I got the L shape one, fits 3 monitors and a laptop comfortably on one side. Now I stand while taking calls. I wish I had it last year during busy season. Oh I have a promo code if anyone is interested: R- 200les
2. Steelcase gesture office chair: same chair as PwC office.

likehelpful

If I were to put it on a piece of toast which is healthier? Cream cheese or butter?

like

How often does everyone go to the dermatologist?I’ve gone every every few years but still can’t get over how how embarrassing it is.

like

Has anyone figured out how to not feel absolutely horrendous when you wake up? I dread mornings because waking it so hard for me.

I prioritize getting 7-8 hours of sleep (this is the best I can do at the moment with work and a small baby) and I’ve stopped drinking because even 1 beer seems to make the morning 10x worse. Anything else I can try?

likehelpfulsmart

Shoulders feel sore after a full body circuit workout with dumbbells. Is this normal? I am kinda new to working out.

like

It’s bulking season 💪🏋️‍♂️

likefunny

New to Fishbowl?

Download the Fishbowl app to
unlock all discussions on Fishbowl.
That was just a preview…
Sign Up to see all discussions
  • Discover what it’s like to work at companies from real professionals
  • Get candid advice from people in your field in a safe space
  • Chat and network with other professionals in your field
Sign up in seconds to unlock all discussions on Fishbowl.

Already a user?
Login here

Share

Embed this post

Copy and paste embed code on your site

Preview

Download the
Fishbowl app

See what’s happening in your industry
from the palm of your hand.

A phone with Fishbowl app

Send download link to your phone

OR

Scan your QR code to download
Fishbowl app on your mobile

By continuing you agree to Terms of Use and Privacy Policy.

Messaging rates may apply

Download app

Sign up for free to view this conversation on Fishbowl

By continuing you agree to Terms of Use and Privacy Policy

Already have an account? Log in

Sign up for free to continue using Fishbowl

By continuing you agree to Terms of Use(New) and Privacy Policy(New)
Messaging rates may apply

Already have an account? Log in

For account settings, visit Fishbowl on Desktop Browser or

General

Legal