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okay so i recently just changed up my meals/macros to higher protein and lower fat, 130g protein (I weigh 130) and around 100-110g of fat but since I’ve done this i have not felt that great, I feel like I’m constantly bloated and just don’t feel like I look good.
My meals include
morning- coffee w/ coconut oil
meal 1- 50g almonds with 4 oz ground beef and cheese
meal 2- 4 oz ground beef with cheese, broccoli, and coconut oil
meal 3- 5oz chicken with cheese
meal 4- 3 oz chicken with cheeseIve already gained fat and I have been stressing about putting on any more, is it possible that I can’t eat that much protein? is there another ratio I should try?
Hi,
Your Protein should be .8 grams per pound of lean body mass not overall weight (Do not count the fat in your body). Fat should be .5 to 1 gram of the protein you eat. i.e 120 grams of protein means you eat 60-120 grams fat.
Hope that helps
JohnnySome questions (so it’d be easier for others to help out):
1) Why did you change your macros in the first place?
2) What was your previous macros?
3) How long have you been on this new macros?
4) How do you know that you’ve gained “fat” and not just a bloat/water retention?
5) Are you doing any sort of training or exercise?It seems like you’re eating a lot of cheese, and although I’m perfectly fine with them, a lot of people seem to stall on cheese (or other dairy). Seems pretty common for women, and based on your weight I’m going to assume you are a woman. You could try taking that out for a few weeks. 130 grams of protein is enough, but it’s not too much either.
Training Log: https://docs.google.com/spreadsheets/d/1vuwHRdBaPVILxxLhXly_N1Ys66Hcwk4j-bM7nvKSLrI/edit?usp=sharing
Wait I’m confused so I should not be eating 130g protein then? I thought it was 1g body weight?
It’s dependent on the individual: some do better higher protein, some do better lower.
My point is that you only need so much protein. I believe a good number (and most would recommend) is 0.8 grams/lb of body weight, or about 1 gram/lb of lean body mass (this applies more for people who have a very high body fat percentage).
I go nuts on protein. Fat is high too, but protein is ridiculous. Do I need that much? Certainly not. Am I making progress? Yes.Experiment and figuring out what works is the best way. Since nobody else has the same body as you, we can only give so much recommendations.
Training Log: https://docs.google.com/spreadsheets/d/1vuwHRdBaPVILxxLhXly_N1Ys66Hcwk4j-bM7nvKSLrI/edit?usp=sharing
Most protein recommendations are grossly overstated, probably due to companies promoting protein supplements so heavily for many years.
From what I’ve read, it seems that .23g of protein per pound of body weight is the absolute minimum required for basic cell maintenance. The US government’s RDA, (allowing for disease, stress, etc.) is approx .37g per pound for adult males, and only .45g per pound for boys at the average growth spurt age (11-14).
If you double the RDA for adults, it would only be .74g per pound.
Mike Mentzer (google a pic if you don’t know who he was) calculated that about one extra gram of protein a day is all that’s required to support 10 pounds of muscle growth a year. That’s growth, not maintenance.
“The fact is that protein requirements are dependent solely on the individual’s bodyweight, not physical activity. Under normal circumstances, protein is not a fuel source, so our need for it is not contingent on activity levels.”
[from “Heavy Duty Nutrition” by Mike Mentzer]If you are using protein as a fuel source, treat it as any other food, and don’t eat too much. Excess protein (or any other food) can be stored as fat.
And once again… if caloric intake meets or exceeds expenditure, the body has no reason to use its fat stores.
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