What do you think of my ratios?

Answered on September 10, 2014
Created September 08, 2014 at 3:05 PM

Female, 5'4

Current weight: 135

Goal weight: 125 (flexible, honestly goal is to lose fat and gain muscle)

Workout Goal: 5x a week lifting and cardio


65% fat = 87g fat

20% protein = 60g protein

15% carbs = 45g carbs


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on September 08, 2014
at 05:13 PM

Ratio is fine, intake for your output is way off though. 1200 calories is not enough for grown adults working out nearly everyday. Let's calculate your TDEE @ 5 workouts a week with http://iifym.com/tdee-calculator/ Assuming you are 27, your TDEE (maintenance levels) is 1950 calories a day. Assuming you want to lose the last 10 pounds (assume 6 months to do it right), you should only eat a 250 calorie per day deficit, so a daily intake of about 1700 calories. 


on September 10, 2014
at 01:41 PM


Thanks, Matt. 

My other issue is that I just can't find a way that this works for me....and by work, I mean sticking to it. I know this is inevitably my fault, but I am constantly questioning my choices, and it is extremely frustrating. I was wondering if you, or anyone else on this awesome forum, could take a look at a "sample" menu that HAS worked for me in the past and see if this looks like an OK thing..because I'm not entirely sure it's enough food or that its healthy. I'm best when I stick to the same few foods. Too much variety and I slip off - I know this is a common issue.

Breakfast - usually I'm not starving in the morning, but I will typically have 3 eggs cooked in butter, 3 slices of applegate bacon

Lunch - big salad with olives, red onion, and sheep's milk feta (i'm not bothered by dairy...and I know it's not strict paleo) and tuna/salmon/chicken breast...whatever protein i have on hand.

Dinner - usually lamb or grass fed steak, cooked in butter/olive oil with a large serving of broccoli/spinach/cauliflower/mushrooms/asparagus with more butter.

I will also usually have an egg or two post workout. I workout in the evening, before dinner. 

I drink water, seltzer, brewed iced tea with no sweeteners - just plain and black coffee (trying to stop this).

I love almonds/macadamia/cashews...but I tend to overeat them when I try to limit them. It just doesn;t work for me to have 5 almonds, and I try not to snack anyway.

I take a multivitamin, CLA/GLA/OFA complex, fenugreek (for blood sugar), alphalipoic acid (blood sugar), biotin, adaptogen and vitamin D.

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