#macro diet

[vanillayoteart]

House Too Small

Werewolf HRT? more like... House... Re-entry... I got nothing.  Something for cryo-lithius from my weekly streams!

[lucca-strangee]

Lucca, fui fazer o teste na academia para passarem minha rotina de exercícios, se eu quero emagrecer mas ainda assim me passam exercícios para fazer nos aparelhos (como por exemplo de costas e/ou pernas (thigh Gap e agachamento) eu vou perder peso mesmo assim ou só vai crescer meus músculos? Tenho medo de acabar tendo pago atoa, queria conseguir deixar os braços e pernas firmes mas sem ganhar músculo. Tem alguma dica dos melhores aparelhos pra isso? E tbm qual sua opinião quando passam musculação na academia mesmo você tendo falando que sua meta era emagrecer?

Oioi, anon

Ok, vamos por partes!

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▶Primeira pergunta:

Primeiramente, o nutriente responsável por aumentar e reconstruir o tecido muscular é a proteína, pra você crescer músculo você teria que bater meta de proteína, que é 1,6-2g × seu peso.

Pra mim, por exemplo, seria de 91-114g, cada grama de proteína é 4 kcal, isso daria de 364-456 kcal SOMENTE de proteína.

Levando em consideração que 1 ovo tem 6g de proteína, seria de 15-19 ovos que eu teria que comer por dia e cada ovo tem umas 71 kcal, eu consumiria de 990-1350 kcal SOMENTE nisso ☺️

O que eu quero dizer com isso? Simples:

Você nunca vai hipertrofiar músculos (crescer) numa dieta de 900 kcal!

Eu fiz todos esses cálculos só pra te tranquilizar, entender que você nunca vai ficar cavala comendo 700 kcal, amiga, fica tranquila. Academia não vai te fazer crescer!

Pode parecer uma pergunta meio boba pra quem entende de macros, mas sei que na nossa cabeça transtornada tudo é possível, mas saiba que pra ganhar músculos você tem que comer ACIMA da TMB, comendo MUITA proteína e fazendo musculação, porque essas kcal a mais de proteína vão virar músculo com os treinos de força!

Mesmo que você coma muita proteína e consiga bater essa meta abaixo da TMB, por estar em déficit calórico não será suficiente pra você crescer.

Você consegue no máximo uma definição! Perder gordura, ganhar massa magra e ficar sequinha. Mas não cresce!🙅🏻‍♂️

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▶Segunda pergunta:

Não tenho recomendação de treinos pra definição, na verdade definição é somente com treino de força, tudo que tem na academia mesmo, o personal passa os treinos de força pro corpo todo e é assim que você vai conseguir mesmo.

É bom você ajeitar sua dieta pra consumir pelo menos 1,2g de proteína × seu peso pra você conseguir essa definição, como eu disse, proteína que trabalha com músculos.

E 1,2g não fica acima da TMB não, relaxa!

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▶ Terceira pergunta:

Eu acho ok, porque na academia eles vão te passar uma forma saudável de perder peso.

Tipo, você pode perder só no cardio (esteira)? Sim, MAS o personal sabe que: Cardio sem musculação = flacidez

Cardio faz você perder calorias, não necessariamente gordura, não treina musculatura, então você não ganha massa magra e pode ficar skinnyfat!

Sabe aquela pessoa que tem pouco peso, mas o braço, as pernas é mole, você aperta e sente aquele fofo de gordura? É a pessoa skinnyfat, a tal da "magra gorda", onde ela tem pouco peso, mas o que tem é de gordura!

Então é bom que você siga os treinos certinhos e não se pese após fazer o treino, porque seu peso aumenta quando você treina músculo, é completamente normal, não se desespere kkkkk

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Acho que tirei todas as dúvidas, não sei, espero ter ajudado e ter ficado tudo claro. Eu expliquei por cima, mas qualquer dúvida pode mandar dm ou ask mesmo que eu respondo mais detalhadamente!😸

[gifti3]

Im in such an obey me mood today haha

other than "pls dont tell asmo about that",,,, i have questions about these freaking vegetables (im putting under the cut since im talking about food and bad eating habits/diet related stuff)

im assuming they would have to be mixed with other regular ingredients to prevent the hunger but it sounds like ppl would use them as the main component in a dish or just eat them by themselves

So does all of it get digested? No leftovers (waste) comes out the other end im guessing? is it like a magic type thing?? it has to be right? Cause if not...ur body will take the calories needed to replace the ones burnt, take the nutrients, and the rest will just get tossed out

And since it doesnt make you full, like wouldnt it be way too easy to overeat this type of thing? so you could accidentally end up making urself go to the restroom more often :/

Ig if it gives u the nutrients u need that itll be useful then. So maybe its a 'heres ur macros for the day' type dealo? but u still have to go eat an actual meal or make sure u mix it with other stuff tho

[nourishcolourbites]

Macronutrients

Nutrition Essentials: Part 1

Carbs, Protein, Fats

What are they?

Why do we need them?

-> Stay tuned for part 2 (Micronutrients)

IG: @NourishColourBites

[rachellaurengray]

Low Calorie Starbucks Holiday Drinks

[buttonloops]

I have something to say and it might be upsetting but

I'm really tired of this narrative that any attempt to deliberately lose weight is fatphobic and disordered

that counting calories or tracking macros or removing foods from your diet is automatically unhealthy and an eating disorder

I spent half a decade genuinely believing that "it's impossible to lose weight" and that "diets don't work" and steadily getting fatter. it made my life worse but I thought it was inevitable and there was nothing I could do about it. I thought that any attempt to examine my nutritional habits would be dangerous and so I just kept eating whatever I felt like eating or whatever seemed easiest and I kept feeling terrible and I kept gaining weight.

this spring something snapped in me and I decided I couldn't keep going on like this anymore. I was scared that I was doing something Wrong by attempting to lose weight, and I wasn't sure it was even possible but guess what, it totally is.

I started weighing myself regularly again and logging it on a graph.

I started writing down what I was eating in an app and looking at the patterns. I drifted back into a low-carb pattern of eating, as that's always been where my body feels best. For me, that looks like 50-80g of carbs most days, sometimes hovering closer to 20g/day or 100g/day for a week at a time.

If I genuinely want something, I eat it. But I discovered that sugar and sweets and pastries and even many complex carbs don't satiate me, but leave me wanting more and more until I feel physically stuffed but somehow still hungry and unsatisfied.

I also discovered that I don't actually need to force myself to eat if I'm not hungry. Spent years ignoring my hunger when I WAS hungry because I didn't want to put in the effort to get myself food, but also forcing myself to eat on days I WASN'T hungry because I thought skipping meals was bad and dangerous. Turns out my body is more resilient than I was giving it credit for. I have a whole lot of stored energy available, and I'm not going to starve if I'm genuinely uninterested in food and skip a meal.

I've gotten reacquainted with how hunger feels, and the ways meals tastes so much better when I'm a little hungry for them, and when they're the right macro balance that my body craves. Also it's incredible to not feel bloated and sleepy after every meal! I can eat enough to be energetic and refreshed but not feel lethargic and weighed down!

I've discovered that some foods I've been eating for years actually disagree with me quite strongly (looking at you, eggs).

I've lost almost forty pounds since May. I was obese class II and now I'm almost back down to only overweight. (Before you come at me about the BMI scale being flawed, the latest findings are apparently that it *underestimates* the number of people with unhealthy amounts of fat!)

I feel better in my skin. I feel lighter on my feet. I have more energy. I'm eating foods I like and that leave me feeling good. And yet every day on this accursed internet I see people saying that diets don't work and that trying to lose weight is fatphobic and that counting calories or weighing yourself is disordered.

I wish I hadn't listened to that for so long. It's probably going to take me another year to get back down to a healthy weight for my size, where I used to be. I wish I'd figured some of this out before I got so far away from that.

[gutsygremlin]

Y’all don’t understand I have such a fascination with enormous men. Miguel being 6’9 with that muscle mass??? How much does he weigh???? Wtf does he eat? He’s literally built like a fucking Ox I need him so bad

[she-is-healthy]

7/26/2024 ☆ Macronutrient Log 2

[swolesecrets]

Food is Fuel.

We all know that food is an essential part of life, but just how important is it really? In this blog we will be discussing macros, and calories, all because nutrition is the first leading factor to your results and physical well-being...

What are macro nutrients and why are they important? They are nutrients used in large amounts used by the body in order to perform it's daily tasks. In these sub groups, we can find protein, carbohydrates and fats. With various misconceptions concerning these essential nutrients, I would like to clear up misinformation.

I think that the most common one talked about amongst the three, especially in the fitness world would be protein. Okay, but why do we talk about protein, what does it really do... Also explained in Biology, proteins are used in order to create new cells during the process of mitosis, and to repair damaged cells, which is exactly what happens when exercising. The muscle fibers are torn and then fixed with the protein we ingest. All of this to say that if you want to get "bigger muscles" eat your protein.

I typically aim for my bodyweight in protein grams as a daily goal so for me around 130 grams. However, it is very important to know that grams of protein, and calories don't only come from food. All food is calories, yet not all calories come from food... You see, almost all things we consume contain calories, that amount just varies based on the item in question, besides water, or specialized drinks (coke zero, diet pepsi, etc..). Therefore, when we drink juice, add dressing to our salad or add olive oil into a skillet, those are also calories, simply in liquid form, which are the sneakiest kinds of calories. For as good as "budget friendly" could get with protein... Here are some of my favourite "somewhat" budget friendly high protein foods and meals;

Cottage cheese; Personally, after basically force feeding myself to eat cottage cheese over the last year, I think that I have just learnt to enjoy it and I find it easier on the stomach compared to other protein sources. Yet many people seem to not like cottage cheese, perhaps trying to add some honey on it, I have heard was good from others, and some say they enjoy mustard.

Low fat greek yogourt; Another food that some people have troubles with would be low fat greek yogourt. I know for myself this is the case, to me it is the sour after taste, and the texture I think. I enjoy making frozen yogourt however to solve the texture problem. Although higher on the price range, in my experience, there are always atleast one pack on sale.

Chicken breast; The canned ones from costco are affordable and to me not that bad for canned chicken. I have made so may things with this product, such as chicken salad for sandwiches and wraps, butter chicken, chicken pasta and buffalo chicken wraps...

Rotisserie chicken; If canned chicken is not for you, we also buy the Whole Rotisserie Costco Chicken's. For only 8$, the whole chicken will last me, my mom and brother a whole week being used in various meals...

Turkey; Simply turkey no name lunch meat, and even lunch meat variety packs in bulk at costco, yet still available at every grocery store, are great sources of lean protein.

Robert Irvine's protein bars; Best protein bars in terms of taste for sure, having tried so many.

Premier Protein shake, or protein milk and Fairlife (when on sale); My go-to protein packed drinks, that are portable perfect for student life-syle.

EGGS! Specifically egg whites, but I am not that picky; I don't LOVE eggs however awesome and easy source of protein, the calories to protein ratio is great. I like mine "sunny side up" or "scrambled" with ketchup. Deviled eggs are also nice when I have some time to make them. On the other hand fats and carbs are commonly words that scare a lot of people, especially those wanting to lose weight, and to be honest I was one of those people once. However, carbs and fats are your primary source of energy. Carbs being used for quick and rapid acting energy, such as cardio. Yet fats are used for long term energy stock as well as absorption necessary for a healthy body. In order to do the things you love, to talk to your friends and family, perform any physical activity, and to use your brain to its full potential, fats and carbs are NEEDED. I used to track my carbs and fats, but I don't find that necessary anymore... Simply being conscious of their importance and incorporating them in my diet, is now enough for me; intuitive eating. Here are my favourite carb and fat sources;

Whole wheat pasta

English muffins

Fresh fruits

Vegetables

Oats

Cheerios honestly

Oatmeal

Salmon again

Nuts such as cashews, walnuts, peanuts, peanut butter

Avocado

So let this be your daily reminder to go eat your food, some REAL food, and stay conscious about your macro nutrients based on your goal's needs. Eating intuitively is the best way to maintain a good relationship with food while dieting, in my experience!

[ardri-na-bpiteog]

Watching fitness influencer diet videos is good for helping me accept I will never look like them because I like good food way too much to commit to some boring diet that prioritises "macros" over actually like...enjoying your food.

[eatclean-bewhole]

You’re only as healthy as your cells. That is great if you are aware of your calorie and macronutrient intake, but don’t let that be your sole focus. Your micronutrients (vitamins & minerals) is what feeds your cells information and writes your body’s blueprint for health or disease. Your health starts on a cellular level. I would take it even further and say it starts with your mental health, but that’s a conversation for another day.

[austronesiannymph]

I measured my body fat percentage today using tape and the US Navy method. I am currently at 29.4% body fat. I honestly think I underestimated how bad my body composition had gotten.

I'm still waiting on my calipers to arrive, but I think the US Navy method using tape is definitely accurate. It was a wake-up call for me to see that the ideal body fat for my age is 18.6%, and the body fat I have to lose to reach my ideal body fat percentage is 14.3 lbs.

It was definitely confronting, but also reassuring in the sense that I knew my body didn't feel as good as it used to, and regardless of others insisting I am completely fine I really am not as healthy as I can be.

My back hurts due to the excess weight around my chest, and my feet hurt/I get fatigued easily standing up for long periods of time.

[atomicmoofin]

i think cooking youtube/instagram at large is not ready for the conversation that "hitting your macros" and obsession with getting huge amounts of protein with little fat is also in its own a form of disordered eating

[louis-damien]

It's weird to be thinking about weight loss and dieting in a healthy way. Like I'm not losing weight by fasting or starving myself, but I'm meal planning and calorie tracking so I can keep eating three full meals a day. Just slightly smaller and more balanced meals than I used to.

[biotechstudentlife]

Carbohydrates MCQ 26 Link in bio ☝️ for more mcqs recommendations #carbs #protein #food #fitness #nutrition #foodie #foodporn #healthyfood #healthy #diet #weightloss #healthylifestyle #health #pasta #fats #macros #instafood #gym #yummy #vegan #fat #dinner #homemade #healthyeating #bodybuilding #foodstagram #delicious #foodphotography #foodblogger #gains (at Royal City Nanded) https://www.instagram.com/p/Cp6i8FjvGkf/?igshid=NGJjMDIxMWI=

[meticulous-tendencies]

I want to love this but my body fucking hates whey protein 😭 also it’s so chunky!!!!!!!! like I don’t want to be chewing on chocolate chips in my smoothie :/ 7/10 I really had high hopes for this one