When I used to cut, I'd take monthly pictures. If my measurements were budging, the scale wasn't budging, and especially if the pictures weren't looking different at all... I'd modify some things.

Ok guys - this may be a little off the topic but since you two already went off topic, I am joining the fray...

By macronutrients I know you mean protein, carbs and fat - how important is it exactly to take in certain amounts of each through the day as opposed to eating a specific number of calories?

I am terrible at tracking things, mostly because I forget so while I am aiming at taking in 1800 calories/day, I do not track what portion of those calories come from protein/carbs/fat. I do not believe that I am overeating in any one area but you never know for sure unless you are tracking.

I am comfortable with my caloric intake, however as I move further through this thing, my goals are changing from just losing weight to becoming a better 'phsical specimen' so to speak and if there is something I can be doing to move that along or assist with my goals, then I am open to it.

I hope this makes sense, thanks

Getting a handle on your calories is definitely most critical. But once you have a handle on that, figuring out your macros is pretty important.

For starters, there's certain essential components of macros; essential amino acids and essential fatty acids. By essential, we're saying you have to obtain these foods externally through your diet.

Secondly, macros have different impacts and roles on health, performance, etc. For instance, inadequate protein for some can lead to muscle loss. A lack of carbohydrates for some can lead to a decrease in performance. The list goes on.

A calorie is a calorie no matter how you slice it. However a nutrient is not a nutrient, they're not all created equal.

I think Ali knows that carbs, fats, and proteins metabolize differently in the system. I think she might want a way to figure out the breakdown of them per day (possibly by percentages).

I stick to getting in .8 grams of protein for 1 lb of weight. This isn't the HIGH end nor the LOW end of protein intake, but somewhere in the middle. If I were to start a clean bulk, I'd probably go as high as 1.5 grams per lb. As far as fats go, I try to take in about 20 percent of my daily intake as fats (clean stuff, like peanut butter, almonds, fish oils) which for me is about 380 calories (very easy to do when almonds are 130 fat cals per serving + 40 protein cals (makes for about 7 grams of protein per serving). The rest comes from carbs... like my fruits, veggies and whole grains (wild brown rice, whole grain bread, oatmeal). I don't actually calculate those. I make sure I get in the fats and proteins and know that the carbs fall into place. Fish oils count towards your fats (1200 mg = 1.2 grams = 10 calories from fat). This generally has worked for me in the past month...

Getting in protein is HARD, you feel like you are always eating. Having a 3 egg breakfast only gets in 13% of my daily protein. I have turned to a postworkout shake that consists of two scoops of Whey protein (49 grams), half of a banana (for post workout carbs, replaces glycogen) and half a serving of peanut butter (for more protein and added yummyness). Water and ice, the magic bullet does the rest... it's almost like cheating everyday. I am like Steve in the sense that we are of the FEW out there that looks forward to drinking their shakes (he uses a different brand). Hell, I drink that stuff straight with water and powder and still love it... and I've got my protein almost 1/3 gone. The rest comes from the diet... hope any of this helps. Remember though, different people have different "plans" that work for them. Steve might think my plan is totally sloppy and not acceptable, that's why he is considered a forum prick

Remember, things metabolize differently in my body than yours for various reasons (male/female, muscle/fat ratios, cool/uncool).

Well as you're eluding to below... I'm not a fan of percentages so good on you.

I actually go about things in the opposite direction. When I'm cutting down, my protein intake is higher than when I'm bulking.

20-30% from fat seems to be the going average for optimal intake.

If you want to work with absolute numbers, this usually comes to about .25-.5 grams per pound.

Funnily enough that's most often how I go about things. Make sure I'm getting adequate aminos and efas and let the rest fall into place.

Why is it funny? I might have taken offense to that if I didn't know you better... like one would almost think it's silly that we would have comparable philosophies.

Alright - what I am coming away with here is that I need to track at a minimum my protein and fats and know that the carbs will fall into place.

For someone who stopped Weight Watchers b/c tracking points was a pain in the ass, this is going to be a huge thing for me but if I want to take things to the next level, I suppose I am going to have to grow a pair and get to work.

Now, as far as application goes, do either of you 'track' these numbers by writing them down or anything or have you been doing it so long you just 'know' what's what.

Is the protein shake necessary or just a vehicle to get it in you rather than eating an entire chicken a day? I am open to anything, I just want to get some ideas as to what works. I know my protein is WAY down from where it should be, I guess you could say that I am getting the bulk of my calories from carbs but it isn't like I am eating rolls or anything like that - it is more a matter of default in that I don't eat enough protein and I know my fats are not out of control.

Here is another novice question and if it has been answered somewhere else just tell me and I will go find it...what is the difference b/t just losing weight and cutting?

Thanks you two

Hahaha, I have no idea why I said that to be honest. I just like the word. That and most people I come across don't think so sensibly... not that I think you're insensible.

Cutting = boy term for losing weight
cuz they don't want to look like sissies

Use a progra like fitday.com and that will keep track of your nutrients.

Protein shakes are gross.. eat real food

Mal - I have tried using Fitday - maybe I am just uber retarded or something - but I have a hard time finding foods on there...maybe I am just stupid?

Maybe...

dailyplate.com, sparkpeople.com, there are 100s of free food diaries on the web... most of them pull from the same usda database - and they all have the ability to enter custom foods.. a lot of times it's a matter of how you're searching for foods..

I had the same problem. If you don't pay then the options suck for food choices.

BOYS suck.

Lol... again, never offended by forums. Can't be... I'd have an existential meltdown.

Not necessary at all to drink them. I find it easier than stuffing my face all the time. Mal is right, easier for most to actually eat their protein. To me, cutting = losing weight via fat stores. Whereas, people losing weight don't really think where it's coming from, muscle or fat. They just want to see a scale change... which isn't always the BEST thing for them.

And, I keep most of this in my mind. I keep a calculator at home and use it a few times a day to make sure I am still on track for the day (I plan in the morning my meals and macros).

well in my neighborhood they do... but... it's usually the girls that do if they want to get anywhere

They should fall into place, unless you go hog wild.

The idea is once you get adequate protein and fats in, it's pretty much food for most people and they aren't going to go hog wild on the carbs.

That's not the case for everyone.

If I'm not chasing a huge cut or bulk, I'm pretty much on autopilot.

But the way I go about things is pretty simple. I first pick my caloric and macro goals, which you know how to do. From there I decide how many meals I'm going to eat per day. So if it's 5... I divide those goals by 5 and that's your per-meal-intake of macros.

Not all meals have to be dead equal, but it's just an easy way of doing things.

After a few weeks, you really get the feel for what adequate protein looks like. And if you're eating healthy foods and taking your fish oils, your fats are probably going to fall into place naturally. But tracking solidly for a few weeks will assure yourself of this.

Then carbs is always the wildcard. There are days I eat less than 50 grams. There are days when I eat 1200+ grams, lol. But tracking is never hard. Again, it's all about knowing what you're shooting for and dividing that by the number of meals you're eating. Then get as close as possible. We don't have to be splitting hairs here.

What I used to do for myself which really helped in the beginning (I've done this with a few clients successfully too and it's probably something like what we'll be doing with our Internet clients in the future) is create a spreadsheet. Each page will be for each macronutrient. So on the protein page, one of the items might be chicken. And we'll break it out by ounce. So you can go to chicken, and go to 3 ounces, and go across the row and see how many grams of protein, carbs, and fats are in it.

This makes it very easy to develop meals on the fly and you just keep a tally of how many of each macro you consume until you're close to your per-meal-goal.

Hope that makes sense. And that's certainly not the way you HAVE to go about things. It's simply an idea.

No, it's not.

Nothing really.

I mean, in both cases anyone with a hint of sense knows that we're trying to lose fat and maintain muscle.

For as much as you deal with the same questions and/or complete stupidity on this forum on a daily basis, you assume too much or have an unrealistic view of how much sense the general public actually possesses.