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Ok, in reading the IIFYM.com website, there is this statement: Only change your macros when your weight loss stalls. This means no change in appearance, how clothes fit, or your weight for 10 days. Then and only then can you start changing your macros. There is ZERO reason to change you macros if you are still losing weight!
I believe I have met these conditions. I have not lost what I want to and it's been 17 days, not only 10. So I reran the macro calculator. Formerly, I entered 210 lbs., five workouts per week, and 16 percent body fat. That is how I got to the macro targets of 70 grams of fat, 220 protein, 197 carbs, 42-53 fiber, and 2306 calories.
Today, I entered the following: 215 lbs., six workouts per week, BUT... I chose the default Mifflin-St Jeor formula for fat percentage instead of entering my own body fat number. This radically lowered/changed the macros as follows: 86 fat (higher... weird), 269 protein, 60 carbs, 43-54 fiber, and 2090 calories per day. So strange.
There is no way I can eat only 60 grams of carbs a day (my vitamins check in at 30 alone), and I'm already having trouble stuffing 220 grams of protein in a day. Funny that fat actually went up, too.
So... I will attempt to stay as close to these marks as possible for the remainder of February as follows: I will maximize the protein. I will try to hit the fat and fiber numbers. I will minimize my carb intake. BUT... above all, I will max out my average calorie intake at that 2090 per day number. This is starting to look like Atkins. LOL.
View Diet Calendar, 17 February 2014:
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2260 kcal
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Fat: 105.98g | Prot: 226.27g | Carbs: 127.77g.
Breakfast: Grapefruit, Goat Cheese, Crystal Farms All Whites 100% Liquid Egg Whites, Konsyl Psyllium Fiber, Navitas Naturals Organic Raw Chia Seeds, Now Real Food Golden Flax Seeds. Lunch: Konsyl Psyllium Fiber, Lucerne 2% Low Fat Cottage Cheese, Syntrax Nectar Chocolate Truffle Whey Protein Isolate, Syntrax Nectar Strawberry Kiwi Whey Protein Isolate. Dinner: Syntrax Nectar Latte Cappuccino Whey Protein Isolate, Grape Leaves Stuffed with Rice, Heba's Health Foods Spinach Pie, Roast Beef, Konsyl Psyllium Fiber. Snacks/Other: Schiff Schiff Probiotic Gummies, vitafusion vitafusion Vitafusion vitamin d3, vitafusion vitafusion 027917022703, Nature Made Nature Made Adult Gummies Fish Oil, Vitafusion Vitafusion Calcium Gummy Vitamins, Vitafusion Vitafusion Power C Gummy Vitamins. more...
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3040 kcal
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Exercise:
Housework - 8 minutes, Walking (brisk) - 4/mph - 1 hour and 36 minutes, Sleeping - 8 hours and 51 minutes, Resting - 13 hours and 25 minutes. more...
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 Comments
I would be willing to bet with your workouts and all that protein that you are adding a lot of muscle. Maybe keep a really close eye on your measurments.
17 Feb 14 by member: Tim Huffman
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Well, you know your lean body mass. I'd suggest 1 gr of protein per. If you feel that's enough protein, good enough. If you want a little more, go to 1.2, but, dang, 269 protein looks a lot like 1.7 gr per pound lean. That's a lot and it's pricy. Subtract the difference in grams from the protein it recommended and add it to the carbs since they're the same - 4 calories per gram. The fat looks good, but you may need to supplement with a good oil (olive or mct, olive is cheaper, mct is the trend... I llike it so far) or omega 3 source such as flax seed or fish oil. Don't be afraid of saturated fats, but try to get others as well. Ground flax seed is far cheaper and will also contribute a lot to your fiber/carb count. Good luck. It's all a learning process. LOG EVERYTHING! :) Looking back can be really helpful.
17 Feb 14 by member: northernmusician
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You could do the 60g of carb/daily. If you eat fruit, get rid of it especially fruit juices. Out of this world in carbs. Also any starchy veggies... potatoes, limas, peas, corn. All breads, cereals, protein bars, refined and processed products. The first thing I thought of was Atkins, too. Maybe if you talk with someone doing that diet they'd direct you. I think Mummydee has done it. I remember the lean mass vs/ Mifflin chart. My concern was that I really didn't know my body mass. Glad my diet is kiss... keep it simple silly. I would drive myself up a wall trying to keep track the way you do. But I understand there comes a time when the tried and true doesn't work.
17 Feb 14 by member: ClassicRocker
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It's good,isn't it? I make that my snack in the evening when I'm out of Jello. Actually I think you're the person who planted the seed. I also use the protein in plain chobani yogurt. Throw in chia too. Crunchy cottage cheese. What we won't do to find variety.
17 Feb 14 by member: ClassicRocker
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