I am interested in a diet plan based more on “macros” to help me lose weight. Ideally, the best Recommended Daily Intake (RDI) of fat, carbs, protein, and calories. I am a male 36, 235 lbs., 5’10” and 32% body fat.
In January of 2014 I was 295 and 48% body fat.
Typically, I’ve been consuming an average of 1800 calories a day, and stay under 50 grams of fat, under 100 grams of carbs, and over 120 grams of protein. It’s obviously worked so far, but I want to know if it is the best plan for me?
My workouts consists of 10 minutes on the elliptical (burning 150 calories), 10 minutes on the treadmill (burning 100 calories), and then 40 minutes of lifting (doing 6-7 exercises each day, for four-five days per week, each day targeting specific muscle groups: chest, arms, back, legs, and shoulders), followed by 30-60 minutes of incline walking. I am in the process of transforming my body. Losing lots of fat and trying to build muscle. In theory, I’d meet in the middle of muscle gain and shedding fat when I hit around 185-190 lbs.
I don’t expect results overnight, but if my diet plan is flawed, I’d like your input. The supplements I am taking daily is a multivitamin, omega 3 fish oil, 3-4 scoops of Trutein protein powder through the day, Quest protein bar, 1 scoop of performance greens, and 5g of creatine.
Do you have any recommendations? Suggestions? – Eric S.
You are doing great, Eric! Losing 60 pounds over the last year – really, losing 66 pounds of fat and gaining 6 pounds lean tissue – is quite an accomplishment. As far as improving upon your diet plan, let’s take a look. The calorie level and macronutrient breakdown you currently follow equates to 25% fat, 22% carbohydrate, and “over” 27% protein (by default 53% or 238 grams). The maximum protein your body can use for structure, growth and function is about 2.0 gm/kg/day or 213 grams. The rest is used for energy.
To further your body fat loss I would make small adjustments. First up your fat intake to 30% by adding 10 grams of only healthy fats (nuts/seeds, avocado, olives, unsaturated oils, fish) to total of 60 grams daily. Second, increase your carbohydrates by 30 grams from complex high-fiber sources to provide 28% of your calories. To do this, add only vegetables, corn, peas, beans, oats, quinoa, brown or wild rice, and waxy potatoes. A cup of green leafy vegetables, ½ cup of cooked watery vegetables and ½ cup of cooked starch previously mentioned will do the trick!
To keep calorie intake stable, you’ll need to shave off a little protein to make room for the above changes. Consuming 190 grams protein daily would equate to 42% of energy. This would still give you 1.9 grams protein/kg/day — a very high level to support muscle growth. Plus protein loads around 30 grams per eating session are best utilized, and 190 grams over 6 meals and snacks is about 32 grams each. Voila! By decreasing your protein supplement by 1-2 scoops you’ll not only achieve the reduction but also make your product last longer! It’s a good one, BTW. You can keep the protein bar for convenience and portability. The rest of your supplements sound in line with good health and support your goals.
– Debbie J., MS, RD
Do you have a question about your diet or nutrition?