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    Registered User bodyChanger10's Avatar
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    Question Meal advice, all input appreciated

    My breakfast was around 40g protein, 70g fats and 70g carbs, all carbs mostly simple tho. I am trying to stay in a cal deficit most days.

    Is this combo of macros and simple carbs mixed with fats bad for a meal when trying to lose fat effectively?
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    We can't tell you anything just from your breakfast.

    We need total calories per day - that's what does the work - we also need protein and fat grams to check sufficiency has been met.
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    Originally Posted by SuffolkPunch View Post
    We can't tell you anything just from your breakfast.

    We need total calories per day - that's what does the work - we also need protein and fat grams to check sufficiency has been met.
    Total calories for the day are ~20% under TDE. Pretty consistent with protein ratio being around 20% of daily macros, then some days fats are 30% and carbs 50%. Other days fats are 50% carbs 30%. My carbs are mostly simple carbs tho.
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    Moderator SuffolkPunch's Avatar
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    What are your total calories? Remember TDEE is an estimate which is easy to get wrong. We can tell you if a given calorie levels is realistic for a typical person of your size. So we also need your stats - height, weight, age, gender, training history.

    Also, express macros in grams, not percentages. Percentages don't mean anything much - and can lead to silly situations where you eat far more protein than you actually need to for example.
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    Originally Posted by SuffolkPunch View Post
    What are your total calories? Remember TDEE is an estimate which is easy to get wrong. We can tell you if a given calorie levels is realistic for a typical person of your size. So we also need your stats - height, weight, age, gender, training history.

    Also, express macros in grams, not percentages. Percentages don't mean anything much - and can lead to silly situations where you eat far more protein than you actually need to for example.
    I eat around 2000 cals a day, workout 3 times a week, recently started working out. 185 cm, 85 kg, age 30, male. My goal is to get some definition.

    100-120 g protein, fats 70-120g, carbs 150-250, I play around with the carbs and fats, but usually they never go under the lower range.
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    OK, that sounds pretty reasonable. 2k might be quite a large deficit if your TDEE turns out to be much over 2500 but if you are only working out 3x and are otherwise fairly sedentary, it should be fine. Once you've run it for a couple of weeks, you should get a good idea of how accurate your estimates were.

    Protein could be a tad higher but it's not a big deal.
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    Originally Posted by SuffolkPunch View Post
    OK, that sounds pretty reasonable. 2k might be quite a large deficit if your TDEE turns out to be much over 2500 but if you are only working out 3x and are otherwise fairly sedentary, it should be fine. Once you've run it for a couple of weeks, you should get a good idea of how accurate your estimates were.

    Protein could be a tad higher but it's not a big deal.
    Thanks for your input. I have read it does not matter if carbs come from simple sources, lets say fruit etc. Whats your thought on this?
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    Originally Posted by bodyChanger10 View Post
    Thanks for your input. I have read it does not matter if carbs come from simple sources, lets say fruit etc. Whats your thought on this?
    No it doesn't matter if you control your calorie intake.

    It *may* have an effect on appetite and make it harder to sustain a given calorie level - but this effect is most prononounced when looking at processed vs. unprocessed foods.

    For example, an apple has simple carbs but potato chips have complex carbs - which one are you most likely to overconsume calories when eating? Foods high in fiber (like an apple) and/or protein tends to be more filling for a given calorie load.

    Actually it is the combination of fat and processed carbs that is the real diet killer. For example, a donut is a perfect 50/50 split of fat and sugar.
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