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# 70/20/10 Help Tweaking Macros??

Created August 18, 2011 at 5:16 AM

Can someone please clarify for me ( I am new to Macros) what that means? I don't get how to measure.

I would like to be 70% fat...20% protein 10% carb i think..

consuming 50-100 g of carbs a day.

What does that mean? HOw do i calculate that? Grams does not mean weight, it means ratio?

For example: Breakfast = eggs,bacon,avocado,little bit of asparagus.

Lunch = small amount of salad greens, large chicken breast cooked in coconut oil, and slathered with butter

Dinner = Salmon with butter, with small side of cauliflower

What are these Macros? How can i tweak this hypothetical day of eating to fit perfectly into my 70/20/10?

Copy and paste my example and edit if possible....

Thanks so much!

(18701)

on August 19, 2011
at 12:19 AM

Well, Livestrong calculated, but it was 1 egg, 2 slices of bacon, 2 tbsp of coconut oil, 2 tbsp of butter, 1/2 an avocado and 2 oz of salmon, that's a decent punch of fat to me?

(3717)

on August 18, 2011
at 10:17 PM

How in the world did adding 1 egg, 2 slices of bacon, 2 oz of salmon and some butter increase protein from 85 grams to 167 grams (almost doubled)? Did I miss a t-bone steak in there somewhere?

(18701)

on August 18, 2011
at 03:07 PM

Duh. Email address is sherpamelissa at gmail dot com

(18701)

on August 18, 2011
at 03:00 PM

As far as adding fats, you can increase the fats you have by increasing the quantities of the coconut oil and butter you are already using. I like nuts, but you can easily over do them, you need to be aware of portion sizes. Macadamia nuts are my favorite. If you do dairy, just adding a little full fat dairy like heavy cream or cheese can help out. If you choose chicken thighs instead of chicken breast for your lunch that will work too (plus they are cheaper and tastier!) there are lots of little ideas.

(18701)

on August 18, 2011
at 02:54 PM

You are very welcome! I love this stuff, so please feel free to email me. Also, if you start an account on Livestrong, friend me (also sherpamelissa) and then I can see your food too. Let me know your stats, age/weight/height and what you are hoping to accomplish with your food like weight loss or body comp or just general health improvement, because all of those things matter in your food choices.

(452)

on August 18, 2011
at 02:34 PM

I Though Tuna isn't fat at all?(Salmon is a relatively lowfat fatty fish too IMHO,but I don't even like it.) that's why it gets used so much in lowfat diets.

(871)

on August 18, 2011
at 02:23 PM

Also, Melissa if you feel comfortable, could i email you at an email address? that'd help a lot. Thanks!

(871)

on August 18, 2011
at 02:21 PM

Thank you Yvette. Does it mean I should weigh all of portions to be exact? so weight out 4oz of chicken etc..? on a food scale i mean.

(871)

on August 18, 2011
at 02:18 PM

Melissa, you are amazing...THANK you so much for your help. I am new to the idea of upping my fat. Any suggestions of easy sources of fats to keep including? So avocados, butter,cream, salmon, Coconut, Tuna... what fats work for you?

(871)

on August 18, 2011
at 02:16 PM

hehe sorry, I meant that it doesn't mean - 100grams of asparagus on the food scale, excuse me for that, I am coming from always weighing my food. So I am used to thinking of food in terms of 200 grams of chicken breast and 100 grams of veggies.

(18701)

on August 18, 2011
at 12:44 PM

We have to know quantities of how much you are eating in order to help you calculate this so you can do it yourself in the future. How many eggs, how many pieces of bacon, what size chicken breast? boneless skinless or bone in? All of these things matter. I am more than willing to walk you through figuring it out, but we need all the info.

(15976)

on August 18, 2011
at 12:23 PM

"grams does not mean weight?" Huh? What else could it mean? Grams, or any other measurement of weight, definitely means weight.

(871)

on August 18, 2011
at 05:17 AM

I should have said...I am looking to be in Fat burning mode, but not complete ketosis.

(871)
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(18701)

on August 18, 2011
at 01:13 PM

Okay, I ran this through Livestrong, making up your quantities:

Breakfast:

3 eggs

2 slices bacon

5 spears asparagus

Lunch:

4 oz boneless skinless chicken breast

1 tbsp coconut oil

1 tbsp butter

Dinner

4 oz salmon steak

1 cup cauliflower

This totals 901 calories, 55 grams fat, 30 grams carbs, 85 grams protein which translates to 50% fat, 35% carb and 12% protein.

To tweak this to the number you want (and to eat enough calories!) you need to adjust some things...

Breakfast:

4 eggs

1 tbsp coconut oil

*4 slices bacon

5 spears asparagus

1 tbsp butter

Lunch:

4 oz boneless skinless chicken breast

1 tbsp coconut oil

1 tbsp butter

Dinner

6 oz salmon steak

1 cup cauliflower

1 tbsp butter

Now you have 2078 calories, 148 grams fat, 47 grams carbs, 167 grams protein which translates to 60% fat, 30% carb and 10% protein.

What you need to do is keep adjusting until you get where you want to be. I would suggest moving the amount of fat up in increments until you get to 70%. That can be quite a change for your body if you do it all at one time.

(871)

on August 18, 2011
at 02:23 PM

Also, Melissa if you feel comfortable, could i email you at an email address? that'd help a lot. Thanks!

(18701)

on August 18, 2011
at 03:00 PM

As far as adding fats, you can increase the fats you have by increasing the quantities of the coconut oil and butter you are already using. I like nuts, but you can easily over do them, you need to be aware of portion sizes. Macadamia nuts are my favorite. If you do dairy, just adding a little full fat dairy like heavy cream or cheese can help out. If you choose chicken thighs instead of chicken breast for your lunch that will work too (plus they are cheaper and tastier!) there are lots of little ideas.

(871)

on August 18, 2011
at 02:18 PM

Melissa, you are amazing...THANK you so much for your help. I am new to the idea of upping my fat. Any suggestions of easy sources of fats to keep including? So avocados, butter,cream, salmon, Coconut, Tuna... what fats work for you?

(18701)

on August 18, 2011
at 02:54 PM

You are very welcome! I love this stuff, so please feel free to email me. Also, if you start an account on Livestrong, friend me (also sherpamelissa) and then I can see your food too. Let me know your stats, age/weight/height and what you are hoping to accomplish with your food like weight loss or body comp or just general health improvement, because all of those things matter in your food choices.

(18701)

on August 18, 2011
at 03:07 PM

Duh. Email address is sherpamelissa at gmail dot com

(18701)

on August 19, 2011
at 12:19 AM

Well, Livestrong calculated, but it was 1 egg, 2 slices of bacon, 2 tbsp of coconut oil, 2 tbsp of butter, 1/2 an avocado and 2 oz of salmon, that's a decent punch of fat to me?

(452)

on August 18, 2011
at 02:34 PM

I Though Tuna isn't fat at all?(Salmon is a relatively lowfat fatty fish too IMHO,but I don't even like it.) that's why it gets used so much in lowfat diets.

(3717)

on August 18, 2011
at 10:17 PM

How in the world did adding 1 egg, 2 slices of bacon, 2 oz of salmon and some butter increase protein from 85 grams to 167 grams (almost doubled)? Did I miss a t-bone steak in there somewhere?

1

(580)

on August 18, 2011
at 06:05 AM

You should check out Fitday.com (or Caloriecount.com, etc.) and plug in your daily food amounts. The site should give you some sort of daily total and breakdown of macronutrients.

In short, 1 gram of carbs = 4 kcal, 1 gram of carbohydrates = 4 kcal, 1 gram of fat = 9 kcal.

If you eat 100 grams of carbs a day (not sure if the above hits 100 though), it means you're gettin 400 kcals from carbohydrates. So:

100 grams carbs (10%), 200 grams protein (20%), 312 grams of fat (70%) = Total calories 4009

and

50 grams carbs (10%), 100 grams protein (20%), 156 grams fat (70%) = 2004 calories.

So you get the idea. Its hard to give any particular hacks / suggestions, if the %-s are the only constant. Without seeing any of the food amounts, it's hard to make any precise tweaks.

Try fitday

0

(15613)

on August 18, 2011
at 09:23 AM

It'll be much easier if you just count your carbs and protein, rather than worrying about whether your steak was 10% or 30% fat.

Work out your protein needs, based on whatever measure you use (1g per lb mass/1g per lb lean mass/0.7-1.5g per kg etc.), eat that and don't worry about what percentage of calories it is. Counting that should be relatively easy, since protein foods tend to contain broadly similar amounts of protein by weight anyway. Just off the top of my head, for example, the beef mince I eat much of the time is 5x18g=90g per 500g packet, whereas liver, which is a bit leaner is 100g per 500g.

Similarly, counting carbs is easy if you're only eating 50-100g of them and there are lots of carb count websites out there if you don't want to go to NutritionData or FitDay frequently. If your goal is being on the edge of ketosis, then maintaining perfect ratios isn't that important. You can quite easily just eat a lot of vegetables, safe in the knowledge that your carb intake is within range. Indeed, from the above meals you describe, it sounds like you're below 50-100g anyway. You could eat half a kg of butternut squash (60g) and still be within range.

0

(78467)

on August 18, 2011
at 08:46 AM

I also suggest nutritiondata.com you input your food and it figures out the wholw carb/amino/nutriend density, shows all the vitamins and mineral make up, and offer advice of what to eat to complement your meal to get a full nutrition ratio. you. can create your own recipes, save them for easy meal axcess next time. check it out! it does all thr math ratios for you.

(871)

on August 18, 2011
at 02:21 PM

Thank you Yvette. Does it mean I should weigh all of portions to be exact? so weight out 4oz of chicken etc..? on a food scale i mean.