"Typical" macros completely wrong for me?

  • rf_dal

    Posts: 380

    Jul 15, 2013 8:53 PM GMT
    Hey guys, so after a long time of dealing with trying to get in better shape, and following the guides for what to eat, I had someone else follow along with me and see what I was doing. A friend is a trainer and nutritionist and helped me out. I kept track of lean body mass and fat percentage, and doing the standard 40/40/20 or anywhere NEAR that many carbs was causing me to add way too much fat. I was adding muscle, but at the rate I was going I'd be 30% BF before I reached any goal. I always read that carbs are workout fuel, but my body seems to think its just free fat lol Anyone else have this "problem"? I've lowered the carbs drastically (not looking for keto) and things seem ok so far. Any experience?
  • Posted by a hidden member.
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    Jul 16, 2013 1:15 AM GMT
    "..standard 40/40/20"

    That's your problem right there. No such thing as a standard diet. Everyone's body reacts differently to different workout and nutrition plans.
  • Posted by a hidden member.
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    Jul 16, 2013 4:13 AM GMT
    The 40/20/20 rule of eating refers to amounts of vegetable carbohydrates that should be eaten per meal. In an article called "Meal Planning Made Easy" on the website DineWise.com, Debbie Judd, RN, says she encourages patients to follow this rule. " Of all the carbohydrates consumed at a meal, 40 percent of them should come from the non-starchy vegetables," 20 percent should come from higher starch vegetables, and the last 20 percent should come from whole grains.

    http://www.ehow.com/about_5366679_raw-food-diet.html


    Is this what you're talking about?

    Give up white potatoes. Is that one of the higher starch vegetables?
  • TroyAthlete

    Posts: 4269

    Jul 16, 2013 4:29 AM GMT
    rf_dal saidAny experience?


    I don't count calories or any nutrients except fiber and protein (1 g per goal weight). I eat lean meat, fruits, vegetables, and fiber sources without lots of wheat. I avoid overprocessed foods and sugar, drink lots of water, and take a multi.

    It's easier and it seems to work.
  • rf_dal

    Posts: 380

    Jul 16, 2013 5:14 PM GMT
    StephenOABC saidThe 40/20/20 rule of eating refers to amounts of vegetable carbohydrates that should be eaten per meal. In an article called "Meal Planning Made Easy" on the website DineWise.com, Debbie Judd, RN, says she encourages patients to follow this rule. " Of all the carbohydrates consumed at a meal, 40 percent of them should come from the non-starchy vegetables," 20 percent should come from higher starch vegetables, and the last 20 percent should come from whole grains.

    http://www.ehow.com/about_5366679_raw-food-diet.html


    Is this what you're talking about?

    Give up white potatoes. Is that one of the higher starch vegetables?


    I don't eat white potatoes, ever, or any potato for that matter. I avoid bread completely, and pasta of any sort. I was having oatmeal and brown rice, but that alone was adding fat, so now all the carbs I get are from vegetables.

    As for TroyAthlete, it seems to work for you, but not me. If I don't count things, even if I eat clean, it doesn't do what I want. It's annoying lol
  • mitshoo

    Posts: 76

    Jul 22, 2013 6:17 PM GMT
    rf_dal said

    As for TroyAthlete, it seems to work for you, but not me. If I don't count things, even if I eat clean, it doesn't do what I want. It's annoying lol


    You said that if you don't count things, you don't get the results you want. And yet, apparently you do count things, but you still felt compelled to ask around. Are you sure it's working? Also, could you elaborate on what you mean by eating "clean"? My clean and yours and everyone else's on this website could be different.

    I'm really not trying to sound rude, I just genuinely want to know more about what you are already doing before I start issuing out commands to you.
  • Posted by a hidden member.
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    Jul 23, 2013 12:03 AM GMT
    Carbs do not cause fat. You need to check out

    http://foodnsport.com/store/the-80-10-10-diet-book-dr-doug-graham


    http://www.youtube.com/watch?v=hXhjrWYoxXk
  • equus77

    Posts: 55

    Jul 23, 2013 2:44 AM GMT
    I'll jump in on rf_dal's side because we exchanged a couple of private messages about this. I feel like I'm in the same boat that he is.

    Admittedly, I am not counting calories or macros now, but I have in the past using myfitnesspal.com.

    My fitness goal is to bulk up. For me, clean eating means cutting out almost all sugar, "starchy" carbs are sweet potatoes, brown rice, oatmeal, and fruits and vegetables. Just judging by appearances in the mirror, I feel like any time I up my carbs I add fat around my midsection fairly easily.

    Perhaps I'm simply eating too much as someone suggested. But honestly, I feel like my body responds better to a low carb diet.

    I'd love to hear any advice others may have.
  • Kwokpot

    Posts: 329

    Jul 23, 2013 3:02 AM GMT
    Unintended said
    rf_dal saidHey guys, so after a long time of dealing with trying to get in better shape, and following the guides for what to eat, I had someone else follow along with me and see what I was doing. A friend is a trainer and nutritionist and helped me out. I kept track of lean body mass and fat percentage, and doing the standard 40/40/20 or anywhere NEAR that many carbs was causing me to add way too much fat. I was adding muscle, but at the rate I was going I'd be 30% BF before I reached any goal. I always read that carbs are workout fuel, but my body seems to think its just free fat lol Anyone else have this "problem"? I've lowered the carbs drastically (not looking for keto) and things seem ok so far. Any experience?


    1) How do you keep track of lean body mass and fat percentage?

    2) The notion that "carbs" contribute to fat gain is patently false under a diet that is in energy equilibrium. Even excess protein consumption will lead to weight gain if energy intake significantly exceeds energy expenditure.

    My guess is that you are simply eating too much. Do you consume any protein shakes?

    This.
    I find it very funny that guys will forgo healthy, low cost foods like oatmeal and then consume artificially created Protein shakes that cost an arm and a leg. THEN they have this bloated, chunky look and wonder why they're not getting cut. Also some guys forget that eating should be BALANCED, and cutting out all carbs is just so,so wrong.
  • TheiKevin

    Posts: 75

    Aug 04, 2013 10:32 PM GMT
    Don't use ratios, use these macro guides:

    .4 grams of fat per lb of body weight.
    .8-1 gram of protein per lean lb of body weight
    Fill the rest of your allowed calories with fats/proteins/carbs.
  • Posted by a hidden member.
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    Aug 05, 2013 12:57 PM GMT
    Go Paleo. Then you can eat all you want, when you want, and stop counting shit like a middle aged housewife.
  • Posted by a hidden member.
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    Aug 05, 2013 1:06 PM GMT
    paulflexes saidGo Paleo. Then you can eat all you want, when you want, and stop counting shit like a middle aged housewife.


    Yep, switch to all natural food ( Paleo diet) and your body will stop storing unnatural calories as fat.