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Hack my leangains macros, also, who's got some paleo-friendly high carb recipes?

Answered on August 19, 2014
Created March 16, 2013 at 4:31 PM

I'm 5'8", 28, female, 19% body fat, 156 pounds. I used http://www.1percentedge.com/ifcalc/ to get my macros with that info, plus that I'm moderately active. I chose weight loss ( + 20% TDEE - 20% TDEE) with carbs/fat split of 25/75. Workout days it recommends I eat 2496 calories with 156 g protein, 52 g fat, and 351 g carbs. Rest days is recommends I eat 1997 calories with 156 g protein, 114 g fat, and 85 g carbs.

I try for 16 hours fasting every day, and so far have been having alright results. I guess I just need a little reassurance because a) calories seem pretty high, and I have trouble reaching my workout day totals and b) 350 g carb? And most of it PWO? I mean, I've added rice here and there, eat a lot of squash and sweet potatoes, but that would be like 5 sweet potatoes....

So my question is, do these seem normal to you? Also, if anybody has some idea/recipe on how to shove more carbs into my face (preferably in a tasty and paleo-friendly way) lay it on me.

Ca2c940a1947e6200883908592956680

(8574)

on March 22, 2013
at 02:59 PM

Pleasure glad to be of help.

B9cfa43798183424786a59d11ac52f76

(145)

on March 22, 2013
at 02:48 PM

Thanks, I'd been avoiding fruit for the most part but might add some in PWO.

B9cfa43798183424786a59d11ac52f76

(145)

on March 22, 2013
at 02:47 PM

Thanks that was super helpful. I checked out the links and found them relevant. I like websites that lay it all out. Anthony Mychal does a nice job of explaining exactly what he eats PWO and that is a massive amount of food! Good to know

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4 Answers

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1
Ca2c940a1947e6200883908592956680

(8574)

on March 19, 2013
at 12:17 PM

From what I have read women potentially respond to IF differently than men, and a reoccurring "14 hours" appears a lot as a guideline.

Mark has this: https://www.marksdailyapple.com/women-and-intermittent-fasting/

That being said, for some more clarity on macros and calories do have a read through this interview: http://www.caseperformance.com/142/interview-with-the-expert-adel-moussa-part-i

And one of the best practical posts on LG/IF: http://anthonymychal.com/2012/05/the-diet-to-end-all-diets-muscle-building-fat-loss-and-easy-living-without-the-calculator-or-scale/

Hope that's helpful.

Ca2c940a1947e6200883908592956680

(8574)

on March 22, 2013
at 02:59 PM

Pleasure glad to be of help.

B9cfa43798183424786a59d11ac52f76

(145)

on March 22, 2013
at 02:47 PM

Thanks that was super helpful. I checked out the links and found them relevant. I like websites that lay it all out. Anthony Mychal does a nice job of explaining exactly what he eats PWO and that is a massive amount of food! Good to know

1
048dd52752c45129c1212bfffb37ca72

on March 19, 2013
at 11:52 AM

I'd say that if you find trouble eating so much, don't try to push it to eat more just because a calculator says so. Also keep in mind that not everything is about calories. Even if they don't sum the expected amount, if you find yourself adding lot of food until reaching a number, then you sure are eating a lot, and eating a lot ultimately leads to some weight gain even if it's pretty clean or advisable (not matter good fat or safe starches). You're fortunate as most people are struggling just with the opposite problem: trying to eat less! I'd take advantage on this and keep going.

I'm a man and exactly at the same size as you and I find pretty hard to stay fit with that calorie intake, I've been pretty messed up in the past so I may be at a disadvantage but now I'm pretty active, strength training and endurance runner 6 days a week or so, 12% BF and even like this I could start storing some fat if I go beyond 1800 kcal a day of moderate to high carbs or 2200+ on low carb but high fat... don't know your case but unless you're a fat burning furnace I guess you are high with 2500 on training days and 2000 on resting ones.

For the recipes, I find so easy to go high on carbs (I really love theme even if I watch them) that seems odd that someone could ask, hehe.

You can stuff almost any nuts or fruits into a bowl of fat yoghurt and have the amount you want. Could try things like berries or chestnuts, goji berries, flax seeds, macadamias... if not afraid of fruit fructose, then bananas, apples, oranges. Dates and raisins are uber-high dense carb sources that mix pretty well into this kind of dessert and seem to be pretty nutrient dense at least, so you wouldn't have any problem reaching your macros if you decide to go like this.

B9cfa43798183424786a59d11ac52f76

(145)

on March 22, 2013
at 02:48 PM

Thanks, I'd been avoiding fruit for the most part but might add some in PWO.

0
1deaea445ff3b1cb5d1354a043dc8fb7

(275)

on March 19, 2013
at 03:54 PM

yep, defo look into the women + fasting issue.

How to get more carbs in

  • dried fruit and fruit juices (they are 'paleo' don't worry)
  • high sugar fruit likes mangoes, pineapple etc.
  • baked tubers, this makes it easier to eat more (compared to boiling/ steaming). E.g. sweet potato chips

0
D8612a7c536e74f9855b70d8e97919b5

(1042)

on March 19, 2013
at 01:26 PM

I will second the reommendation of dates. They are extremely carb-dense.

Also, yuca/manioc is twice as carb dense as white potato, so it makes getting in the carbs much easier.

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