Tracking macros

justincredible Honorable Admin

37,969 posts 250 reps Joined Nov 2009

Fri, Aug 18, 2023 2:10 PM

Anyone else track their food? I just started up on Monday and gotdamn is it hard to eat enough protein without using protein powder. I'm trying to eat at least 160g each day and I'm just barely hitting it each day. Most days it looks like I'll have the option of having ice cream or a beer if I want, which is nice.

My wife has been tracking for a few years now and does meal planning around macro friendly recipes. This definitely makes it a lot easier for me on most meals, because she's already done the work and I just have to copy it.

I don't plan to track on the weekends, but still eat generally healthy stuff for all but one meal each day.

For those that track, what are your go-to meals and snacks for easy tracking?

gut Senior Member

18,369 posts 117 reps Joined Nov 2009

Fri, Aug 18, 2023 2:24 PM

I need to make a serious effort at this, again.

Tracking is a giant pain, and I wouldn't trust their "estimates" of different foods - the "exact" same dish from two different restaurants could probably vary by 25% or more, depending on what oils they use and how they make their sauces.

I'd recommend using a site (there are several, I used to have a good one I can't find now) that gives detailed data on every food item, and calculate your go-to meals in painstaking detail. With a balanced diet you can probably ignore all the vitamin/mineral stuff and just focus on carbs, fat, protein and calories.

gut Senior Member

18,369 posts 117 reps Joined Nov 2009

Fri, Aug 18, 2023 2:31 PM

Also, if you're struggling to get more protein, consider smoothies. I can recommend that enough to boost your intake of fruits, and whatever veggies you can add in that you won't taste, anyway.

Then you can boost your protein significantly adding 5oz of yogurt (which is also healthy to have a daily serving!), and mixed seeds and nuts (again, a handful a day is very beneficial, plus give you healthy fats and some more protein).

If that's still not enough protein, you can add some protein powder. And all that (along with the yogurt, seeds & nuts) helps bind the smoothie to make it a nice shake-like consistency. Note casein powder is a good slow-digesting protein supplement. If you lift, then add some whey protein to take immediately before or after a workout.

Also, buying frozen pre-cut fruit isn't only much easier and convenient, it's also pretty economical (competitive with buying from discounted fruit places).

Ironman92 Administrator

56,729 posts 168 reps Joined Nov 2009

Fri, Aug 18, 2023 2:37 PM

Once I gained a good general knowledge of the carbs, protein, fat, sugars and calories of most foods I always just closely estimated everything…..even if a little off you are still being extra aware of what you are trying to do. It may not be as precise as a great program but saves a good amount of time.

justincredible Honorable Admin

37,969 posts 250 reps Joined Nov 2009

Fri, Aug 18, 2023 3:21 PM

I've been doing yogurt, a protein bar, and whole milk (most days) to stack protein. Dinner is usually 40g+ and lunch is usually leftovers. She made protein banana muffins that had 15g each last weekend that were really good so hopefully she'll keep making those every other week or so. I think I'm going to give cottage cheese a go for next week.

justincredible Honorable Admin

37,969 posts 250 reps Joined Nov 2009

Fri, Aug 18, 2023 3:24 PM

It is funny when my wife gets pissed when I can shed weight almost instantly whenever I decide to give a shit about how much I'm eating/drinking. One of the many joys of being a 6'3" man, even if it is slowing down a bit now that I'm 40.

birddog23 Senior Member

1,173 posts 8 reps Joined Aug 2010

Fri, Aug 18, 2023 3:52 PM

Tracked, measured, and counted everything for like 16-20 months once upon a time. I was single, late college, and didn’t have a full time job or kids lol.

It was a lot. But I knew exactly what was going into my body and I could see everything.

Now it is more of an eyeball test and I can estimate a lot of times my carbs/fats/protein based on what food I am consuming. I got very good at knowing which foods contain what.

Automatik Senior Member

15,737 posts 98 reps Joined Nov 2009

Fri, Aug 18, 2023 6:25 PM

I'm currently tracking. How strict I am varies, but I'm dialed in. I'd say 80/20. I JUST forgot to cancel the MyfitnessPal trial so it hit me with the $80 charge the other day so I'm in it for a year I guess.

I'm around 200lbs, hoping to hit 185-190 in the next 2 months or so. I'm not super concerned with the scale though. I'm going to the gym like a lunatic, so I try not to focus on weight that much. I know I'm moving my ass. Also Monday I'm getting scanned in a "Bod Pod" to measure body composition. Then I plan to do it again in 3 months.

Goals are 40, 40, 20%. 1700-1800 total cals. I need to tweak eventually. I'm regularly going over my fat goal.

I've quit snacking entirely, but one of my go tos is a simple yogurt bowl.

Greek yogurt (lowfat), chia seeds, cacao nibs, low sugar granola (or the protein kind), berries or whatever fruit you have. Then top with a bit of honey to kill the chalkiness of the yogurt. I'll sometimes throw coconut in there if I have it.

justincredible Honorable Admin

37,969 posts 250 reps Joined Nov 2009

Fri, Aug 18, 2023 8:00 PM

How tall are you? Our weight and weight goals are very similar.

gut Senior Member

18,369 posts 117 reps Joined Nov 2009

Fri, Aug 18, 2023 8:05 PM

Calories are what matter. But your results could be significantly better dialing in the right Carb/Fat/Protein mix that works for you.

At least, getting the mix "right" can make you feel a lot better and easier to stick with the plan.

Automatik Senior Member

15,737 posts 98 reps Joined Nov 2009

Fri, Aug 18, 2023 8:54 PM

posted by justincredible
How tall are you? Our weight and weight goals are very similar.

It's a bit frustrating at age 38. I used to be able to cut 10lbs so fucking easy circa mid-late 20s. I've been at it pretty hard for 6 weeks and at times I'm gaining weight. It's like a +/- 8lb swing at times

I know this is normal....increased water weight blah blah. I'm hoping it will tail off and fat loss starts to show on the scale.

The place I'm going to get the scan offers nutritional programs. I may take them up on it if the price is right and I'm not getting to where I want to be. Not sure it's worth it though. I've been pretty good at dialing my diet for as long as I've been into this shit.

Verbal Kint Senior Member

1,062 posts 16 reps Joined Jul 2017

Mon, Aug 21, 2023 4:52 PM

I hate tracking food. I don't eat grains, so I don't feel the need to track as probably near 85% of my intake is protein/fat via animal products.

Automatik Senior Member

15,737 posts 98 reps Joined Nov 2009

Mon, Aug 21, 2023 5:50 PM

I stepped in the Bod Pod today.

Age: 38

Weight: 203.1

Height: 6’0”

Body Fat: 20.9%

Conclusion: I have work to do.

My macros are off, I'm not eating enough. I undershot total cals by like 1000. I plan to get scanned again in 90 days.

justincredible Honorable Admin

37,969 posts 250 reps Joined Nov 2009

Mon, Aug 21, 2023 6:12 PM

My target is 2500 calories a day, and without beer that's tough for me. I definitely wasn't eating enough, which is probably why I've been so lethargic lately. I definitely have more energy when I'm tracking.

iclfan2 Reppin' the 330/216/843

9,465 posts 99 reps Joined Nov 2009

Tue, Aug 22, 2023 12:49 PM

I don’t track macros, but starting to try and be healthier/ cut weight. I’ve been riding the peloton 4/5 days a week and cut out all alcohol for now, but not losing much. Most likely not losing bc we don’t eat all that healthy for dinner (mac n cheese/ pasta/ rice dishes - 2 little kids). Anyone have any budget lunch ideas that are pretty healthy? Is a cup of white rice/ veggie/ and a protein that bad for you? I usually fast from around 7pm to noon also.

Automatik Senior Member

15,737 posts 98 reps Joined Nov 2009

Tue, Aug 22, 2023 2:24 PM

Up the lean protein and veg....by a lot. Shakes if you need to.

birddog23 Senior Member

1,173 posts 8 reps Joined Aug 2010

Tue, Aug 22, 2023 2:30 PM

posted by iclfan2
I don’t track macros, but starting to try and be healthier/ cut weight. I’ve been riding the peloton 4/5 days a week and cut out all alcohol for now, but not losing much. Most likely not losing bc we don’t eat all that healthy for dinner (mac n cheese/ pasta/ rice dishes - 2 little kids). Anyone have any budget lunch ideas that are pretty healthy? Is a cup of white rice/ veggie/ and a protein that bad for you? I usually fast from around 7pm to noon also.

I get rotisserie chickens from Meijer/Costco/Kroger and shred that up and put it into containers. Can mix in some salt and pepper then add whatever sauce/dressing you like. I will do some chicken salad one day. Bring a tortilla shell the next day and do a wrap. Do just the chicken and some hot sauce on another do, maybe drizzle some BBQ sauce on it too.

Another thing I do is cook up some ground beef on Sunday and put that into some containers and do the same thing as above.

The tuna packets are really easy too and they have some different spices/varieties.

Laley23 GOAT

33,369 posts 133 reps Joined Nov 2009

Tue, Aug 22, 2023 5:12 PM

Oatmeal W/Walnuts, Chia, PB in the morning...almost exclusively. Maybe deviate on a weekend and cook eggs and pancakes. Banana; Avocado; Berries; Hummus; Broccoli; Etc for lunch (rotating, not all of that lol). Dinners I have mixed in beans, quinoa, couscous, salads, cauliflower. Lots of heart healthy stuff. I would say I cheat on lunch 1-2 times a week and have leftover pizza or chipotle, or something. Dinner I am 2x a week we order out or make burgers, or steak, etc. But I have cut way back on read meat and incorporated a lot of heart healthy stuff (nuts, grains, avocado).

Have gone from 215 give or take to 181 this am. Dont track, but just dont eat like a POS anymore. Had horrible blood work 3 years in a row and finally just made the change cold turkey. Been 11 months. I am 1 lb away from a 2 year goal. I am 37 and 6'1, for the record.

I would say I work out with wieghts 4-5 times a week, and on the bike the other 1-2 days. Days I use weights, I am on the bike, but 1/3 of the time.

Ironman92 Administrator

56,729 posts 168 reps Joined Nov 2009

Tue, Aug 22, 2023 5:25 PM

posted by Laley23
Oatmeal W/Walnuts, Chia, PB in the morning...almost exclusively. Maybe deviate on a weekend and cook eggs and pancakes. Banana; Avocado; Berries; Hummus; Broccoli; Etc for lunch (rotating, not all of that lol). Dinners I have mixed in beans, quinoa, couscous, salads, cauliflower. Lots of heart healthy stuff. I would say I cheat on lunch 1-2 times a week and have leftover pizza or chipotle, or something. Dinner I am 2x a week we order out or make burgers, or steak, etc. But I have cut way back on read meat and incorporated a lot of heart healthy stuff (nuts, grains, avocado).
Have gone from 215 give or take to 181 this am. Dont track, but just dont eat like a POS anymore. Had horrible blood work 3 years in a row and finally just made the change cold turkey. Been 11 months. I am 1 lb away from a 2 year goal. I am 37 and 6'1, for the record.
I would say I work out with wieghts 4-5 times a week, and on the bike the other 1-2 days. Days I use weights, I am on the bike, but 1/3 of the time.

What blood work numbers were bad?

Laley23 GOAT

33,369 posts 133 reps Joined Nov 2009

Tue, Aug 22, 2023 9:40 PM

posted by Ironman92
What blood work numbers were bad?

Triglycerides were way spiked.

Cholesterol was high.

HDL was low.

LDL was high.

Laley23 GOAT

33,369 posts 133 reps Joined Nov 2009

Tue, Aug 22, 2023 9:42 PM

The weight loss was more a product of a changed diet. I wanted to lose weight, but wasn’t that concerned about it. Was more about getting my heart risk under control. Just so happens the diet change really helped.

Tracking macros

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