#arch444ngel

[arch444ngel]

for my twin @cherry-vanilla-tea

[arch444ngel]

make space for your wings to grow, they're trapped inside you.

[arch444ngel]

indie sleaze revival🎸

[arch444ngel]

mood, recently.

(celeb th1nsp0???)

[arch444ngel]

missing summer like a mf...

(please god let me reach ugw by my birthday)

[arch444ngel]

understanding macros ˚₊‧⁺⋆♱

hi angels.

i know a lot of people struggle with counting c@ls/macros, so i thought i'd make a little manual.

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first of all, the three macronutrients:

1- proteins:

my favourite macro, they keep you full for longer and increase your metabolic rate. they also help you increase muscle mass, which means you'll lose fatty tissue when in a c@l deficit. you should aim for a high-protein diet if you want to stop things like skinny-fat, or any loose skin, etc.

proteins come from a combo of 20 amino acids, and some are ones that your body cannot make by itself. if you want a 'logical' wl, you should aim to get your protein in every day!!!

good low c@l sources of protein: low fat yogurt, cottage cheese, chicken breast, salmon, firm tofu, lentils, tuna, egg whites.

2- fats:

okay, fats sound scary because of the name, but that doesn't mean they're all bad. there's two types of fats:

healthy fats (monounsaturated, polyunsaturated)

unhealthy fats (trans fats, some saturated fats)

monounsaturated fats actually help wl because they regulate the appetite. they curb cravings, and effectively stop binges. these are found in eggs, avocados, and nuts.

polyunsaturated fats help muscle retention, similar to proteins. basically omega-3, these are found in many types of fish, especially salmon.

the unhealthy fats are the ones in greasy food and ultra processed food. these are the ones that can cause weight gain, if not eaten in moderation. these should ideally make up <10% of your daily c@ls.

3- carbs:

there are also two types of carbs:

healthy - whole foods

unhealthy - refined carbs

refined carbs are from highly processed foods. eating a whole apple is not the same as eating a mashed apple. that would remove all of the fibre, minerals, and vitamins from it.

the reason carbs have a bad reputation is because people are generally talking about refined carbs. it's a common misconception that carbs don't keep you full for that long. this is technically untrue. eating refined carbs causes a spike in your insulin levels, which makes you hungrier, so you eat more.

replacing refined carbs with whole foods is much better, since they contain all of their nutrients and they keep you full for longer.

carbs are good fuel for the brain, so if you're someone who has exams soon, or just wants to be an academic weapon, make sure to get your carbs in (healthy ones though).

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so now that we know what the macros are, how do we use them?

well, depending on what your personal goals are, and what you want to achieve with your wl, there's different ratios that these macros can be split into.

proteins should make around 10-30% of your diet, fats should make up 20-35%, and carbs should make up 45-65%.

personally, i try to maintain a high protein diet, so my ratio is 35% protein, 20% fats, and 45% carbs.

based on your needs, think of a sensible ratio for yourself. it does not matter what anyone else's is, it has to be suited to your habits or it won't work.

now that you have your ratio, apply it to your c@l intake.

for example, if your daily intake is 600, and your P:F:C ratio is 35:20:45, you would have to eat 210 c@ls worth of protein, 120 c@ls of fats, and 270 c@ls of carbs in a day.

calculate your limits, if you're obsessed with numbers like me, it will help to stop binges and it will remind you why to keep sticking to the plan.

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but how do we calculate c@ls based on macros?

step one- you have to know that every gram of protein contains 4 c@ls, every gram of fat contains 9 c@ls, and every gram of carbs contains 4 c@ls. these numbers are worth remembering next time you see an unhealthy food/ have a bad craving.

step two- check labels. it is legally required to have nutrition information on the packaging of any consumable item, so make sure to check labels.

the labels will contain all of the info you need to calculate your accurate c@l intake for the day, and it will also tell you if you've met your macro goal for the day or not.

step 3- the maths:

after some time, this will become instinctive, mental maths. practise, make 'high grades, low bmi' a reality.

for example:

you have an item of food and the label says it contains:

12g of protein

6g of fats

20g of carbs

using our knowledge from step one, we can do:

12x4= 48 (c@ls in the protein).

6x9= 54 (c@ls in the fats).

20x4= 80 (c@ls in the carbs).

so in total, this food has 48+54+80= 182 c@ls.

but wait.

this food contains fibre.

fibre is a type of carb that sometimes doesn't get digested, so we need to do something about it first.

there's two types:

soluble fibre - gets digested

insoluble fibre - doesn't get digested

soluble fibres are usually in fruits and veggies, beans, lentils, nuts, seeds, barley, and oats. they contain 2 c@ls per gram. they help keep you full for longer, they lower blood sugar levels, and they reduce constipation (found in bulk-forming l@xatives).

insoluble fibres, however, cannot be digested. they regulate digestion and help with constipation (also found in most l@xs). they can be found in whole-wheat flour, wheat bran, nuts, beans, cauliflower, green beans and potatoes.

most foods that contain any type of dietary fibre will usually contain a mix of the two types.

for example, this food has 2.8g of fibre. 1g is soluble, and the other 1.8g is insoluble.

we want to figure out the exact amount of c@ls in this food, so we do:

1x2= 2 (c@ls for the soluble fibre. we add this on to our total c@ls).

1.8x2= 3.6 (c@ls for the insoluble fibre. we take this away from our total c@ls).

so to get our true total c@ls, we do:

182-3.6 = 178.4 c@ls (yayyy!)

now, you just do this for every food you eat in the day. it might seem like an unnecessary amount of maths, but it will also help you track your macros for a 'logical' and quick way to get to your ugw. getting all your nutrients and getting skinny? it's just the perfect method.

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i hope this helped some people at least, i remember being super lost at some point too. hopefully this helps everyone reach their goals quicker.

remember to drink lots of water and don't overwork yourselves.

stay safe, angels.

yours always,

risa ˚₊‧⁺⋆♱

[arch444ngel]

so that the clothes swallow you, not the other way around.

[arch444ngel]

bring back old tumblr.

[arch444ngel]

feeling strangely patriotic...

[arch444ngel]

until they ask "how did you do it?"

[arch444ngel]

[arch444ngel]

the only thing the paparazzi is good for is free fitspo.

(and th1nsp0)

[arch444ngel]

fuck this 3d, where's my ugw

who wants to do the jesus diet w me!!!!!

(fast for 40 days, eat only bread and wine IF you have to)

[arch444ngel]

omg guys i just learnt that donating 1 pint of blood 'burns' 600-650 c@ls...

somebody take this info away from me LMAO

[arch444ngel]

welcome to my personal obsessive-compulsive n!ghtmare ˚₊‧��⋆♱

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my name's risa.

my pronouns are she/her.

i'm a taurus sun, scorpio moon, and leo rising, and an infp-t.

i'm 17 years old, but i will literally talk to anyone.

i post under #arch444ngel in case I ever get t-worded.

(stats below the cut).

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i have ocd, and i've struggled with disordered eating for around 5 years now. PLEASE block, don't report if anything triggers you. this is only a space for me to track my insanity and keep my obsessions all in one place.

please dm me, i am always, always bored. dm to be friends, to vent, to just talk, best believe i will reply. also, reqs are always open, i love posting.

i sometime post things about my struggles, but it is always only as a way to track my thoughts and basically talk to myself. i am very much pro recovery, my thoughts are quite literally uncontrollable, so this blog is only ever directed at myself.

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some of the very many things i'm obsessed with:

religious iconography - sort of obvious, really (i have crippling religious ocd and years worth of catholic trauma).

classics - literature, art, all of it. i long for past realities.

music - i'm not joking when i say this is my life, here's my spotify.

the beatles, elliott smith, bob dylan - chronic loneliness and the need for a soundtrack to life deserves it's own section.

manifestation - yes i am one of those freaks, thank youuu. subliminals, crystals, and angel numbers control me.

the marauders, tsh, dps, bowie - iykyk.

anything and everything luca guadagnino, wes anderson, and sofia coppola - romanticism is what keeps me going.

maximalism - i'd hate to be bored, i'd rather be sedated.

lily rose depp, kate moss, enya umanzor, timothee chalamet, matthew gray gubler, dylan o'brien - i'm bisexual, evidently.

currently specifically obsessed with organic chemistry??? (you are amongst a stem neek with way too much brainrot and not enough motivation to revise).

'i am nothing in my soul if not obsessive' fr.

(and slightly insufferable, but it's okay. here's my pinterest).

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currently reading white knights. i would recommend, if you want a good distraction. been very obsessed with modern baseball lately, but i listen to literally everything. my favourite book is probably 1984, or the secret history. my favourite song changes almost every day, right now, it's wildflower wildfire by lana del rey. my favourite movie also changes often, but i really really like the red shoes. my favourite tv show currently is criminal minds (PLEASE talk to me if you like cm, i need to theorise).

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anyways.

stats:

height: 170cm (5'6 i think)

sw: 125lbs (56.7kg)

cw: 99.6lbs (45.2kg)

gw1: 115lbs (52.2kg)

gw1: 110lbs (49.9kg)

gw3: 100lbs (45.4kg)

ugw: 90lbs (40.8kg)

bmi: 15.6

numbers do not define me. numbers do not define me. numbers do not define me. (daily affirmations).

2025 will be a good year.

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i guess that's everything. i just really need other people to be insane with. please, please block and don't report. and as always, i'm pro recovery, this is just my personal way of processing things.

please be my friend, i crave companionship.

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stay safe, angels.

yours always,

risa ˚₊‧⁺⋆♱