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How to reach the fat macros?

Answered on August 19, 2014
Created April 15, 2013 at 6:43 PM

Hi guys. I'm switching to paleo now. I'm 23 years old and do a lot of exercise (gymnastic rings, street workout, parkour...).

Macros calculation: +- 3000kcals

  • 20% protein
  • 15% carbs (mostly post workout)
  • 65% fat

Protein: 150gr | Carbs: 120gr | Fat: 210gr

My question, how to reach the fat macros? I'm allergic to nuts.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on April 18, 2013
at 05:36 PM

Carbs to not increase fat or gut water retention. Carbs can support more intramuscular fluid retention (which is valuable to make your muscles "pop"). So limiting carbs will not help with body fat

6a8f63ea06241c38c03f22ef9344d517

on April 16, 2013
at 09:11 PM

But with carbs I have water retention. Limiting them to +-120gr, I hopefully solve that.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on April 16, 2013
at 10:20 AM

That's not how it works. Drop the calories, not the carbs if you want to loose weight. Up the protein and the exercise if typing want to maintain lean mass

6a8f63ea06241c38c03f22ef9344d517

on April 16, 2013
at 09:09 AM

Thanks for the asnwer. I want to decrease the carb intake. Drop some body fat (a little).

6a8f63ea06241c38c03f22ef9344d517

on April 16, 2013
at 09:08 AM

Thanks! I'll buy pork bacon and belly today.

6a8f63ea06241c38c03f22ef9344d517

on April 16, 2013
at 09:04 AM

Thanks! I'll buy it today.

32652cb696b75182cb121009ee4edea3

(5802)

on April 15, 2013
at 11:40 PM

Mmm, pork fat in everything. Seriously, I could get 100g of fat in breakfast if I didn't measure that stuff out by the teaspoon!

6a8f63ea06241c38c03f22ef9344d517

on April 15, 2013
at 08:53 PM

Great sugestions here! I really apprecciate. I can eat coconut :)

6a8f63ea06241c38c03f22ef9344d517

on April 15, 2013
at 08:52 PM

Thanks for the answer. Coconut and oil, roger that!

6a8f63ea06241c38c03f22ef9344d517

on April 15, 2013
at 08:52 PM

Mark Sisson recomend 100-150gr of carbs. 150gr of protein is 2g per kg (1g for pound). I weight 76kg (167.5lbs). The rest is fat. So, 20% protein, 15% carbs and 65% fat. Thanks for the answer. PS: I don't want to lose weight.

6a8f63ea06241c38c03f22ef9344d517

on April 15, 2013
at 08:51 PM

Mark Sisson recomend 100-150gr of carbs. 150gr of protein is 2g per kg (1g for pound). I weight 76kg (167.5lbs). The rest is fat. So, 20% protein, 15% carbs and 65% fat. Thanks for the answer.

7bf306ada57db47547e9da39a415edf6

(11214)

on April 15, 2013
at 08:00 PM

Where are you getting these macros from? Don't get me wrong, I think these macros are fine- I lost a lot of weight with pretty similar ratios, but you may just want to relax a little. Also, people seem to underestimate how much fat is in meat & eggs. You may already be pretty close and not have to change much.

Ebb10603524dd22621c1155dd7ddf106

(19150)

on April 15, 2013
at 07:01 PM

It is unclear if his allergy to nuts extends to coconuts. (Which would be the saddest thing I've ever heard. ;-))

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4 Answers

best answer

1
32652cb696b75182cb121009ee4edea3

(5802)

on April 15, 2013
at 07:00 PM

Cook veggies in coconut oil and/or leftover bacon fat. I especially love kale sauteed in bacon grease, or bell peppers in coconut oil

Make sauces with coconut milk. Here's an easy chicken curry I make: http://kennedycircusunleashed.blogspot.com/2012/04/chicken-curry.html.

Replace nuts in trail mixes with coconut flakes or coconut chips (sold by Tropical Traditions).

Put a little butter or beef tallow on leaner cuts of meat to balance in out.

Make homemade mayonnaise with coconut or avocado oil; use for chicken or tuna salad.

It's pretty easy to up fat. Just a tsp here and there adds up fast!

Ebb10603524dd22621c1155dd7ddf106

(19150)

on April 15, 2013
at 07:01 PM

It is unclear if his allergy to nuts extends to coconuts. (Which would be the saddest thing I've ever heard. ;-))

6a8f63ea06241c38c03f22ef9344d517

on April 15, 2013
at 08:53 PM

Great sugestions here! I really apprecciate. I can eat coconut :)

best answer

1
Ebb10603524dd22621c1155dd7ddf106

(19150)

on April 15, 2013
at 07:04 PM

I'm 23 years old and do a lot of exercise (gymnastic rings, street workout, parkour...)

If you truly are that active, you could easily handle more carbohydrates - at least double -- or even triple -- the 120g you noted. Granted, eating that much in tubers, roots, and vegetables is trying, but doable and it'll help to get the fat macro you want to hit to a more manageable level.

If you can handle coconut, I strongly suggest all of @RK's coconut suggestions above. If you cannot, then olive oil, avocado oil, butter, and reserved pork fat should become your go-to for cooking. Basically: add it to everything. :-)

32652cb696b75182cb121009ee4edea3

(5802)

on April 15, 2013
at 11:40 PM

Mmm, pork fat in everything. Seriously, I could get 100g of fat in breakfast if I didn't measure that stuff out by the teaspoon!

6a8f63ea06241c38c03f22ef9344d517

on April 15, 2013
at 08:52 PM

Thanks for the answer. Coconut and oil, roger that!

6a8f63ea06241c38c03f22ef9344d517

on April 16, 2013
at 09:04 AM

Thanks! I'll buy it today.

best answer

1
1a6ad0d62f779ca50babe92d70ea6a0c

(137)

on April 15, 2013
at 11:22 PM

You and myself OP (it sounds) have similar activity levels. I follow Mark Sissons workout plan as well, but additionally I dragon boat 2-3x a week which drains an additional 1500 calories per workout.

I ran into the same problem when I first started.. where or where to get all these fat sources from, without adding fats to meals for the sake of adding fats.

I found these to be good sources of fat:

  • Pork (bacon or pork belly), perhaps even pulled pork
  • Avocado or Guacomole on veggies with some olive oil or coconut oil
  • Steak
  • High fat yogurt (if you can tolerate it and don't mind deviating slightly off Paleo)
  • Eggs are decent, egg salad made with homemade mayo is better.

For example, Mondays are the "brutal" days because it's "lift heavy things" day, as well as, dragon boat day, so anything short of 3000 calories and I'm a zombie tomorrow. These types of days I don't mind deviating slightly off paleo to get the extra nutrients.

Days like mondays I focus more on adding extra fats from the sources above

6a8f63ea06241c38c03f22ef9344d517

on April 16, 2013
at 09:08 AM

Thanks! I'll buy pork bacon and belly today.

3
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on April 16, 2013
at 01:22 AM

your math is off. 150g Carbs, 170g Protein, leaves 190g of fat to total 3000 kCals. That's 20/23/57 (CHO/Protein/Fat).

Doing as much exercise as you do, I might even up your carbs.
If 30% of your calories come from carbs in the form of starchy tubers, you would be at 230g/180g/150g or 30/25/45.

Do whatever works for you, but prescriptive macros are not necessary for healthy people.

6a8f63ea06241c38c03f22ef9344d517

on April 16, 2013
at 09:09 AM

Thanks for the asnwer. I want to decrease the carb intake. Drop some body fat (a little).

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on April 16, 2013
at 10:20 AM

That's not how it works. Drop the calories, not the carbs if you want to loose weight. Up the protein and the exercise if typing want to maintain lean mass

6a8f63ea06241c38c03f22ef9344d517

on April 16, 2013
at 09:11 PM

But with carbs I have water retention. Limiting them to +-120gr, I hopefully solve that.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on April 18, 2013
at 05:36 PM

Carbs to not increase fat or gut water retention. Carbs can support more intramuscular fluid retention (which is valuable to make your muscles "pop"). So limiting carbs will not help with body fat

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