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View Full Version : Same meal everyday of my life. Hate it.



luke214
07-28-2015, 04:43 AM
So here it goes, bare with me this is my first post on this forum so I'm pretty new.
I just got back from a Holiday, but prior to that I was pretty dedicated.
I used a calculator to measure how many Carbs, Fats and Protein I need on a daily basis to lose about 1-2 pounds a week.
However, the ONLY way to reach those EXACT grams, was to eat the same meal 3 times a day, and have a protein shake.
If I changed one single thing, or decided to have a different meal, even if it's still healthy, it changed my Macros, and I would be in a situation where, yes I got enough protein, but now that one meal gave me too much fat which I'm unable to reduce. Or the other way around.
I know people are just going to say "Just measure the new meal out", but I've tried this, even after measuring one of my 3 macros would either be too high, or too low.
My question is, how do you get the EXACT amount of grams of Carbs Protein and Fat, without having to have the same meals everyday of my life.

P.s. I measure all my foods with a scale.

adamsz
07-28-2015, 04:45 AM
Look up iifym. Download myfitnesspal. You already have a food scale.

Problem solved.

sevenhm
07-28-2015, 04:47 AM
It doesn't have to be exact. You can be within a range.For example 5grams above or below or 10 or 20 or w/e you decide. What matters is that you're within reason of your minimum fat/protein/micros intake and overall caloric intake.


Calculate your calories using the stickies below or IIFYM Calculator (http://iifym.com/iifym-calculator)
Apply a 10% deficit or surplus to your total intake based on your goal.
Make adjustments on a 2 week basis. Raise or lower your intake by 100kcal of whichever macronutrient you prefer provided minimum fat and protein requirements are met.
Track your weight daily or weekly at the same time of day for accuracy.
Aim to lose or gain 1-1.5lbs per 2 weeks. More overweight individuals may safely lose up to 2-3lbs per week.
Pick a novice program and be consistent.
To track your macros use an application such as MyFitnessPal (https://www.myfitnesspal.com) , Cron-O-Meter (https://cronometer.com) , MyMacros+ (http://getmymacros.com) , Fitocracy (https://www.fitocracy.com)
Acquire a food scale to accurately track your macros. How to use a food scale Food Scale 101 (https://www.youtube.com/watch?v=8Lg5YlIbeT0)


Must read:

Micronutrients matter.

Eating the same thing everyday can deprive you of other micronutrients thus variety in your diet is important.
Dietary fat is essential. The only bad fat is industrial trans fat.
No specific diet is necessary to acquire weight loss. What matters is that you are in a caloric deficit.
Depending on your carb intake when you increase/decrease you may see immediate weight gain or loss do not panic. Do not micromanage your intake per day, instead make adjustments on a 2 week basis.
Women during their menstrual cycle may experience larger swings in water weight do not panic stay the course.
Nutrient timing is largely irrelevant unless you're a serious athlete.
To look up the nutritional content of food head to NutritionData (http://nutritiondata.self.com) , CalorieKing (http://www.calorieking.com) , Caloriecount (http://www.caloriecount.com)
For information regarding vitamins or supplements head to Examine (http://examine.com)
For ideas to compose your own meal plans based on your macros head to Eathismuch (https://www.eatthismuch.com)
Eating tuna everyday is not healthy see spoiler.
EPA Guidelines:
Canned white, or albacore (0.32 parts per million of mercury). Children under six can eat up to one 3-ounce portion a month; children from 6–12, two 4.5-ounce portions a month. Adults, including pregnant women, can safely eat it up to three times a month (women, 6-ounce portions; men, 8-ounce portions).
Canned light — the safer choice (0.12 parts per million of mercury). Children under six can eat up to three 3-ounce portions per month. Older children and adults can safely eat it once a week. But look out for “gourmet” or “tonno” labels. They are made with bigger yellowfin tuna and can contain mercury levels comparable to canned white.
A better alternative is canned salmon (mostly sockeye or pink from Alaska), which is low in contaminants and high in heart-healthy omega-3s. It’s also sustainably caught in Alaska and similarly priced, making it a great choice all around.




Please refer to:
Calculating Calories and Macronutrients (http://forum.bodybuilding.com/showthread.php?t=156380183)
Nutrition For Newbies & Must Read Threads (http://forum.bodybuilding.com/showthread.php?t=136691851)
Discretionary Calorie Allowance (http://forum.bodybuilding.com/showthread.php?t=133634471)
The dirt on clean eating (http://wannabebig.com/diet-and-nutrition/the-dirt-on-clean-eating/)

Novice Programs:
All Pro's Beginner Routine (http://forum.bodybuilding.com/showthread.php?t=147447933)
Stronglifts 5x5 (http://www.stronglifts.com)
Fierce 5 (http://forum.bodybuilding.com/showthread.php?t=159678631)
Jason Blaha 5x5 (http://forum.bodybuilding.com/showthread.php?t=148036063)
Starting Strength (http://forum.bodybuilding.com/showthread.php?t=998224)
Push/Pull/Legs (http://forum.bodybuilding.com/showthread.php?t=149807833)

luke214
07-28-2015, 04:51 AM
Look up iifym. Download myfitnesspal. You already have a food scale.

Problem solved.
I used IIFYM to calculate the amount of protein fat and carbs i need a day, but the ONLY way i reach them perfectly everyday is to have the same meal.

luke214
07-28-2015, 04:58 AM
The problem is I already use IIFYM, but in order to hit my macros, I need to have the same meal everyday.
How much leniency in grams should I give myself in order to still hit my goals?
If it's still just 5 grams, that still seems like It will lead to the same problem.

sevenhm
07-28-2015, 05:03 AM
The problem is I already use IIFYM, but in order to hit my macros, I need to have the same meal everyday.
How much leniency in grams should I give myself in order to still hit my goals?
If it's still just 5 grams, that still seems like It will lead to the same problem.


For example 5grams above or below or 10 or 20 or w/e you decide. What matters is that you're within reason of your minimum fat/protein/micros intake and overall caloric intake.

Try for a week or two weeks to eat random foods and fit them into your macros. You're being overly neurotic about something so simple. Go to youtube and look up IIFYM full day of eating and watch how other people fit w/e into their macros.

desslok
07-28-2015, 05:15 AM
What if I told you that you will NEVER be exact... If you buy the most expensive scale in the world and measure to the 100th of a gram, you will be lucky to be accurate + or - 10% cals/macros.

MrM27
07-28-2015, 05:26 AM
You are taking logging way too far. Your goal is to get healthier and improve your way of life but instead you appear to be developing an unhealthy mindset with your approach. Things don't need to be spot on all day every day. As the poster above also noted, you will always have errors of some kind, somewhere, even if you think you don't. There is a very thin line with wanting to optimize your results and becoming obsessed to the point where it will completely over run your life. You will quickly find yourself in the latter position if you don't get a grip.

ShyGuyXS
07-28-2015, 05:30 AM
You don't have to hit your macros or calories exactly. Just be consistently close, eating the foods you enjoy, and your plan will be much more sustainable and less boring.

luke214
07-28-2015, 05:45 AM
Ok.
I'm starting to understand now.
I've downloaded my fitness pal to try and help. And I'm going on a 40/30/30 cutting diet.
My question is, without how many grams would you guys say is lenient enough, in order to still hit my goal?
For example, It says to get 150g protein, within how many of 150 would you say is Ok?
Because I already know if it's only say a 5 gram difference, that just feels like I'm going to be stuck in the same situation.

sevenhm
07-28-2015, 05:48 AM
No it seems like you don't understand. You're going based on ratios and ignoring every post before.

luke214
07-28-2015, 05:51 AM
No it seems like you don't understand. You're going based on ratios and ignoring every post before.
Nobody said I couldn't base it on ratios.
I'm asking how close should I be to my ratios.
I understand I don't have to be super close, which HAS been said in previous posts, and I'm saying I DO understand.
Again, how CLOSE, and I'd appreciate a reply from somebody else.

Mrpb
07-28-2015, 05:54 AM
Nobody said I couldn't base it on ratios.
I'm asking how close should I be to my ratios.
I understand I don't have to be super close, which HAS been said in previous posts, and I'm saying I DO understand.
Again, how CLOSE, and I'd appreciate a reply for somebody else.

Do not use ratios.

Instead:
protein minimum 0.8 gram per lb.
fat minimum 0.4 gram per lb

rest of calories any mix of carbs, fat & protein you prefer.

luke214
07-28-2015, 05:56 AM
Do not use ratios.

Instead:
protein minimum 0.8 gram per lb.
fat minimum 0.4 gram per lb

rest of calories any mix of carbs, fat & protein you prefer.

That helps a lot actually!
However I'm struggling to find the option in My fitness app to manually enter how many grams of Macros per day.
It's only got percentages :<

sevenhm
07-28-2015, 05:58 AM
Nobody said I couldn't base it on ratios.
I'm asking how close should I be to my ratios.
I understand I don't have to be super close, which HAS been said in previous posts, and I'm saying I DO understand.
Again, how CLOSE, and I'd appreciate a reply from somebody else.

That's because you didn't click on any links or read.

Macronutrient Needs
Once you work out calorie needs, you then work out how much of each macronutrient you should aim for. This should NOT be based on a RATIO of macro intakes. (eg: '30:40:30 or 40:40:20') Your body doesn't CARE what % intake you have. It works based on SUFFICIENT QUANTITY per MASS.


Because I already know if it's only say a 5 gram difference, that just feels like I'm going to be stuck in the same situation.
If you know this then aim to be within larger ranges SIMPLE. Ill give you a simple idea to aim for.
Fat -10 or +5
Carbs -20 + 20
Protein -15 + 15

Download google chrome if you don't already have it then download this addon Foodfastfit (https://chrome.google.com/webstore/detail/myfitnesspal-macro-settin/glpkdgpldbbdpjbpimehpkpgdicibgpi?hl=en-US) and input your macros by grams.

luke214
07-28-2015, 06:01 AM
I use my fitness pal on my phone though, would that addon work with the actual app?

sevenhm
07-28-2015, 06:05 AM
I use my fitness pal on my phone though, would that addon work with the actual app?
Unfortunately no it has to be done through google chrome. That being said MFP isn't necessary and if you don't want to pay the monthly premium then use another app. Refer to post Look at #7 (http://forum.bodybuilding.com/showthread.php?t=168445553&p=1380600073&viewfull=1#post1380600073) MyMacros+ is a great app.

luke214
07-28-2015, 06:08 AM
I'll stick with the PC version then :P
Looks like that addon doesn't work anymore unfortunately.

sevenhm
07-28-2015, 06:12 AM
I'll stick with the PC version then :P
Looks like that addon doesn't work anymore unfortunately.
Just to be clear you use google chrome on your computer with that addon and itll permanently change your macros in grams to whatever you set it to. Which mean it'll also change what it shows on your phone.

Mrpb
07-28-2015, 06:13 AM
Unfortunately no it has to be done through google chrome. That being said MFP isn't necessary and if you don't want to pay the monthly premium then use another app. Refer to post Look at #7 (http://forum.bodybuilding.com/showthread.php?t=168445553&p=1380600073&viewfull=1#post1380600073) MyMacros+ is a great app.

How did you mean monthly premium? It's free on pc and phone right?

luke214
07-28-2015, 06:14 AM
How did you mean monthly premium? It's free on pc and phone right?
I found it depends on the country you're in.
Here in the UK it seems free.
But in the US you have to pay.

sevenhm
07-28-2015, 06:15 AM
How did you mean monthly premium? It's free on pc and phone right?
Yeah, but the option to input things by gram and other features you pay a monthly premium for. Or you can use that google chrome addon to input your macros by grams.

Myfitnesspal Premium Features (https://myfitnesspal.desk.com/customer/portal/articles/1935024-what-are-the-features-of-myfitnesspal-premium-)

Mrpb
07-28-2015, 06:19 AM
I found it depends on the country you're in.
Here in the UK it seems free.
But in the US you have to pay.

I think it's free everywhere. You just need to pay for extra features.

But you don't need those. Just set the percentages to where they are close.

luke214
07-28-2015, 06:21 AM
I think it's free everywhere. You just need to pay for extra features.

But you don't need those. Just set the percentages to where they are close.

I'm so dumb, why didn't I think of that.
:)
Time to REINSTALL it on my phone.

luke214
07-28-2015, 06:24 AM
So just to clarify.
The IIFYM calculator states I need 211g carbs, 136g protein and 68g fat, that's protein at .8g per lb and fat at .4g per lb.
And i would STILL hit my goal of looking amazing, even if I'm say 10 grams off in carbs, protein and maybe 5 grams in fat?

MrM27
07-28-2015, 06:28 AM
I'm so dumb, why didn't I think of that.
:)
Time to REINSTALL it on my phone.

Wow

Mrpb
07-28-2015, 06:29 AM
So just to clarify.
The IIFYM calculator states I need 211g carbs, 136g protein and 68g fat, that's protein at .8g per lb and fat at .4g per lb.
And i would STILL hit my goal of looking amazing, even if I'm say 10 grams off in carbs, protein and maybe 5 grams in fat?

You'd be fine even if you ate 100 grams of fat.

Just make sure to hit your minimum protein, fat and your calories.

sevenhm
07-28-2015, 06:33 AM
So just to clarify.
The IIFYM calculator states I need 211g carbs, 136g protein and 68g fat, that's protein at .8g per lb and fat at .4g per lb.
And i would STILL hit my goal of looking amazing, even if I'm say 10 grams off in carbs, protein and maybe 5 grams in fat?
Yes, you have to remember to look at the big picture meaning the overall trend of strength gain/weightloss or gain etc.

Video shows how to use the addon/how it works. Or do what MRPB said, you can use this sliding calculator to get percentages for your macros.MacronutrientCalculator (http://macronutrientcalculator.com)

YaQAdmVCx_A

luke214
07-28-2015, 06:41 AM
Alright then!
So my goal is to get inbetween 201-221g of carbs, 126-146g protein and 63-73g of fat a day!
Hooray my prayers of leniency has been answered! And now I also have an awesome new app to help!

EjnarKolinkar
07-28-2015, 06:56 AM
You are taking logging way too far. Your goal is to get healthier and improve your way of life but instead you appear to be developing an unhealthy mindset with your approach. Things don't need to be spot on all day every day. As the poster above also noted, you will always have errors of some kind, somewhere, even if you think you don't. There is a very thin line with wanting to optimize your results and becoming obsessed to the point where it will completely over run your life. You will quickly find yourself in the latter position if you don't get a grip.

Yep lots of folks get lost and put a premium on 1% of things. It doesnt give anything back for all the extra effort.




Just a massive time waster.

tc9012
07-28-2015, 07:34 AM
Alright then!
So my goal is to get inbetween 201-221g of carbs, 126-146g protein and 63-73g of fat a day!
Hooray my prayers of leniency has been answered! And now I also have an awesome new app to help!

NO!!! I still don't think you get it. Hit your minimum of proteins and fat so 136 grams protein and 68 grams fat. After that have whatever you want. Carbs don't matter. You can stay within the above ranges if you want but you can also have 200 grams of protein or you can have 90 grams of fat and be alright. Just hit the minimum protein and fat requirements and make sure you are within your total caloric goal for the day.

luke214
07-28-2015, 07:36 AM
NO!!! I still don't think you get it. Hit your minimum of proteins and fat so 136 grams protein and 68 grams fat. After that have whatever you want. Carbs don't matter. You can stay within the above ranges if you want but you can also have 200 grams of protein or you can have 90 grams of fat and be alright. Just hit the minimum protein and fat requirements and make sure you are within your total caloric goal for the day.

Yea I realised that after a while, just forgot to post it :)
Thanks for all the help though, adding all the foods i can think to the my fitness pal database :P

MrM27
07-28-2015, 07:39 AM
Yep lots of folks get lost and put a premium on 1% of things. It doesnt give anything back for all the extra effort.




Just a massive time waster.

It's majoring in minors.

mwm202
07-28-2015, 08:48 AM
So here it goes, bare with me this is my first post on this forum so I'm pretty new.
I just got back from a Holiday, but prior to that I was pretty dedicated.
I used a calculator to measure how many Carbs, Fats and Protein I need on a daily basis to lose about 1-2 pounds a week.
However, the ONLY way to reach those EXACT grams, was to eat the same meal 3 times a day, and have a protein shake.
If I changed one single thing, or decided to have a different meal, even if it's still healthy, it changed my Macros, and I would be in a situation where, yes I got enough protein, but now that one meal gave me too much fat which I'm unable to reduce. Or the other way around.
I know people are just going to say "Just measure the new meal out", but I've tried this, even after measuring one of my 3 macros would either be too high, or too low.
My question is, how do you get the EXACT amount of grams of Carbs Protein and Fat, without having to have the same meals everyday of my life.

P.s. I measure all my foods with a scale.

Unless you are trying to reach extremely low bodyfat levels, hitting your macros to the gram everyday and stressing is not worth it, if you are 50 cals over here or there whats the difference? Unless you are cutting at a 50calorie deficit, you wll still lose.

Try to get as close to your calorie and macro goals as you can, and eat whatever you want to get there, fats, carbs and protien do not need tp be even every meal...you can eat all your carbs in one meal and none in any others if you wanted..meal timing does not matter (not at this stage anyway).

Use your calorie and macro goals as a guideline rather than a definite number you must hit everyday.

MetilHed
07-28-2015, 03:09 PM
Just think OP, if you had bothered to read the info in post number 3 (instead of ignoring it because then you'd have to do some work for yourself), you wouldn't have had to go back and forth in 30 more posts.

luke214
07-29-2015, 01:55 AM
Just think OP, if you had bothered to read the info in post number 3 (instead of ignoring it because then you'd have to do some work for yourself), you wouldn't have had to go back and forth in 30 more posts.

Yet none of the info in post number 3 suggested hitting your proteins and fats, and making the rest of the calories whatever you want.
So no, It wouldn't have made any difference.
And if you're going to post, make it worthwhile to the conversation. Thank you in advance.

chibito
07-29-2015, 02:07 AM
lol at thinking that if you don´t eat the EXACT macros everyday you won´t have results.



Don´t worry to much about macros.

gbullock32
07-29-2015, 02:33 AM
Yet none of the info in post number 3 suggested hitting your proteins and fats, and making the rest of the calories whatever you want.
So no, It wouldn't have made any difference.
And if you're going to post, make it worthwhile to the conversation. Thank you in advance.
Uhhh yeah it does... maybe try reading it?


It doesn't have to be exact. You can be within a range.For example 5grams above or below or 10 or 20 or w/e you decide. What matters is that you're within reason of your minimum fat/protein/micros intake and overall caloric intake.
Please refer to:
Discretionary Calorie Allowance (http://forum.bodybuilding.com/showthread.php?t=133634471)
The dirt on clean eating (http://wannabebig.com/diet-and-nutrition/the-dirt-on-clean-eating/)

MrM27
07-29-2015, 03:58 AM
Yet none of the info in post number 3 suggested hitting your proteins and fats, and making the rest of the calories whatever you want.
So no, It wouldn't have made any difference.
And if you're going to post, make it worthwhile to the conversation. Thank you in advance.

Man I hope you're trolling.

darscogre
07-29-2015, 10:06 AM
Over the years Ive read on this forum more cases of eating disorders than I can count but for some reason this guy is the most alarming. Usually the people that post are either just misinformed or have some type of a psychological problem. This guy has both those but on top that he's just dumb and illogical. I cant wrap my head around his thought process and beleifs. Its quite scary

MetilHed
07-29-2015, 10:09 AM
Yet none of the info in post number 3 suggested hitting your proteins and fats, and making the rest of the calories whatever you want.
So no, It wouldn't have made any difference.
And if you're going to post, make it worthwhile to the conversation. Thank you in advance.

If you're going to post and argue with people trying to help you, maybe you should read what they're posting first.

Post number 3 included everything you need to know. Yes, even about protein and fat.

luke214
08-04-2015, 02:21 AM
I think the problem was I was too caught up in getting the exact macros.
I've been just trying to hit my protein and fats for the past week, and getting the excess calories from whatever, and It's working out great.
Thanks for all the help!