T Nation

Macro Help


Everything is calculated on fitday

Whole milk 4 cups
White potatoes 2 small
Almonds 1 ounce
Chicken skinless boneless weighed raw 7 ounces
Cottage cheese 2% fat 450 grams
Ground pork weighed raw 11 ounces

This makes my macros:
138g fat (48%)
110g carbs (17%)
213g protein (35%)

My problem is that the macros seem really uneven especially fat.
48 percent seems ridiculously high.
Im fine with the carbs and the protein but the fat level seems way to high.

I am 230lbs (probaly around 20% bodyfat) and my goal is fatloss while getting stronger.


Trying to lose bodyfat....drop the milk and cottage cheese.


I understand getting rid of milk but the cottage cheese? Cottage cheese is almost all protein


Yeah, I guess it varies, depending on the brand and type. Beware of some of the "low fat" ones as they have extra carbs.

I pretty much stay away from dairy completely for weight loss, but that is just me. I know there are people who use cottage cheese in moderation.

Just to clarify, are you intending to eat this meal outline every day?


yea everyday i wanna follow this meal outline (not in this order) but i wanna make it better before i follow it for months. Wanna add peanut butter (or replace a cup or 2 with it) but nearly 50% of my daily calories is in fat so that weirds my out.
I know fat doesnt make you fat but 48% doesnt seem right.

My pre workout is supposed to be the pork with 3 cups of milk and my post is the chicken with 2 potates and 2 cups of milk.

Since im waiting for mri results on my shoulder i figured to come here and get a diet down once and for all.


not to be a pain in the ass, but you may want to work some fibrous veggies in there, especially if fat loss is the goal


I agree with the all the postings.
Baller that the OP wants to stick to the same things and rotate them only. Thats a hollywood diet right there.
2nd post - I agree with cut the cottage cheese. Just cut dairy. Cant hurt, only help. Add it back in later and see what happens. Drop the milk and replace with something you can eat.
Also OP I have noticed the same thing, fat % looks crazy when examined under the fitday math. Thats whats throwing me off about fit day. Im in at least a 1000 deficit but think that its causing more problems. This is my first time tracking cals and Im not a fan nor do I think its working well.
Also with the above post I agree, add more veggies, broccoli and spinach to help with hormones.


I eat cucumbers with most of my meals. It aint broccoli or spinach but its atleast something.


Whatcha mean by hollywood diet? Never heard that before.


What's not working well?
Your 1,000 calorie deficit, or the fact that you're tracking cals?




Stan: Some actors in hollywood will be put on a diet that is super simple because its the same foods over and over again. Jason Statham (SP?) is on of them. Similar to how BBs roll sometimes too.

Tolis: the deficit. but i think there may be something else involved. i will have to wait a week to see if my theory is correct.


ahh i see. So hollywood diet is a good thing.

Im not gonna do any cardio on this cut. First cut i ever planned. So i wanna be sure the fat loss is just from nutritional changes.

When i get a sled that'll be my cardio and eccentric less stuff. Found one for 95 bucks and straps included 15 bucks shipping. Best deal i found so far.

So except for cutting out/replacing some dairy and eating more veggies the diet i made is alright?
Is peanut butter a good replacement for 2 cups of milk? Should i eat less pork and more chicken?
What are other good clean food i can include? cuz from my calculations i should be aiming for 2800cal a day.


To keep it simple but add flavor you can use 1 type of Pro per week. So:
Week 1: Chicken
Week 2: Fish
Week 3: Lamb
Etc etc.

Peanut butter is ok, I would try a cleaner nut like almond or other butters.

Id rotate white and sweet potatoes. Try it for a week and see what you need to change. You may have to have a carb or cal up day to set metabolism and leptin but just try it. I hope this helps

Here is the list I have used for some clients just to give you ideas:
All of the lean meat, fish, seafood, eggs you can eat
All of the non starchy vegetables you can eat
Plenty of fruit
Moderate healthy fats
Moderate nuts and seeds
No grains or cereals at all
No legumes
No dairy products (eggs are meat)
No processed foods ? make it yourself!
No sugars. Agave, organic honey, molasses, pure spun golden sunshine?.it doesn?t matter. They are all equally bad for you.
No artificial sweeteners. These are not food! Creepy laboratory products with sketchy safety records, artificial sweeteners have been shown to produce an insulin response.

?In order to get enough protein and calories you should eat animal food at almost every meal? (Cordain, Page 101)
Many different kinds of meat will work well for you. Here are some guidelines:
- Animals, including fish, raised in commercial farms are not healthy so try to get
§ Grass fed beef
§ USDA certified organic meat
§ Wild fish
§ Locally raised animals
- If unable to do any of the above, then eat the leanest cuts you can and trim visible fat.
- Eating the fat of healthy fish, birds and animals is good for you. Eating the fat of unhealthy creatures is not.
- Eggs are good. Eggs from birds allowed to forage and run around are better.
- Buffalo, elk, venison and other types of wild game are excellent choices if you can get them.

Time to get creative. Non starchy vegetables should be a big part of each meal. Virtually all vegetables offer excellent nutritional value.
- When possible choose organic, locally grown vegetables that are in season. Each of these factors will improve nutritional value.
- Experiment with sautéing, roasting and grilling your veggies. Try different recipes and different ethnic foods. Learn to use herbs and spices. This stuff should taste good!
- Peppers, squashes, eggplant, garlic, leeks, onions broccoli, cauliflower, avocado, carrots, green, cabbage, celery, kale, dandelion (yes! dandelion) spinach, tomatoes, radish, parsnips, mushrooms?.
- Avoid starchy vegetable ? potatoes, etc. If you must eat starch (it happens) try yams and sweet potatoes.
- Avoid legumes. Peanuts, beans, peas, lentils and soybeans should be avoided.

A paleo diet allows and encourages lots of fruit consumption. There are a few issues with fruit consumption though. We need to consider how the fruit was grown as well as the type of fruit to evaluate nutritional value. We also need to consider pesticide exposure.
- If you can grow your own fruit or pick wild fruit ? go for it!
- Scavenge the local farmers market for fresh local seasonal fruit. Organic is best.
- Try to avoid fruit from far away. Flying in kiwis from New Zealand is not really helping our health.
- Avoid GMO (genetically modified organism) fruit. Period.
- A little fruit juice occasionally can be okay but, fruit juice is really candy.
- Wash fruit and vegetables thoroughly to minimize pesticides.
- Some fruits like bananas have a high glycemic load and should be avoided if you are trying to loose fat.
Berries! Eat lots of berries!

Filling and nutritious. Nuts and seeds are packed with protein, fatty acids, enzymes, antioxidants and lots of vitamins and minerals, especially potassium and magnesium. It is possible to screw up your fat profile with nuts though. Lots of nuts have an unacceptably high omega 6 / omega 3 ratio. Here are the best choices:
Macadamia nuts
Nuts in moderation are very healthy but overeating them can stall weight loss. Cashews especially are delicious but surprisingly high in carbohydrate and contain too much omega 6.
Peanuts are not nuts. Do not eat peanuts or peanut butter. Peanuts contain lectins and other anti-nutrients which can cause some real health problems.
Note: Lots of packaged, shelled nuts are covered in trans fats! Read the label! Best to buy raw, unsalted nuts and spice them at home. When in doubt, buy walnuts and/or macadamia nuts.

Fat is good for you. Fat is essential to your well being and happiness. (This is not hyperbolic writing. Having the proper fat profile makes a huge difference to your mental outlook and moods). Fat is a great source of energy. Fat triggers our sense of being full. Fat is an essential part of many of your cellular and hormonal processes. We sicken and die fairly quickly without adequate intake of essential fats.
However?.there are many bad fats in our food supply.
Fat from healthy animals is good for you! Chicken, duck, goose, lamb, beef and pork fat can all be eaten and is an excellent choice for cooking because of heat stability. Lard is internal fat from around the kidneys. Lard from naturally (not grain) fed pork and beef is a very good choice. Lard from grass fed animals is hard to find though, so butter can be used instead.
Butter. Not really paleo, butter contains milk solids and water as well as fat. Butter from grass fed cows is very good for cooking and enhancing the flavor of steamed vegetables.
Making butter better! (More paleo)
Melt butter in a sauce pan over low heat. Remove butter from heat and let stand for a few minutes, allowing the milk solids to settle to the bottom. Skim the clear yellow liquid from the top and strain into a container. You have just made Ghee! Ghee stores well frozen.
Coconut oil is good for you and a good choice for cooking. Choose organic, cold processed coconut oil.
Olive oil is very healthy. Go for the extra virgin, cold pressed and use liberally. Olive oil does not have great heat stability so use something else for high heat frying.
Flaxseed oil is very good but?it should not be heated at all and oxidizes rapidly. Store flaxseed oil in the refrigerator and use quickly.

Fats to Avoid:
Trans Fats ? fats damaged by heat. Trans fats can be extremely destructive to our health. Trans fats can be made at home!! Start with a healthy, unrefined oil, naturally high in beneficial omega-3 fatty acids ? apply excessive heat and presto! Health wrecking trans fats. Easy!
Hydrogenated and/or partially hydrogenated oils. Terrible! Reread the last paragraph.
Canola ? should be avoided. Canola has a very good omega 6/ Omega 3 ratio. However, to be used commercially it has been genetically modified, highly refined, partially hydrogenated and deodorized. Yikes!
Margarine ? see trans fats.
Peanut, cottonseed, soybean and wheat germ oils?Not good!


you said plenty of fruits but wouldnt fruits add carbs to my diet? Or is there so much fiber in fruits that the fructose is not a threat? Im trying to stay in the 100 carb range 150 maybe on work out days.

About the veggies. Ill stick with the cucumbers cause i like them. Forgot that carrots were a vegetable lol. Most of the broccoli i tried had a chemical weird taste. Only the chinese food place has good broccoli.

On some days the pork will be replaced with salmon.

For a bit more calories (to hit the 2800 mark cuz i dont wanna start a cut in too much of a deficit)
Ill just add some turkey slices for more protein.

So this diet with...
less milk
more almonds a bit of peanut butter
more carrots and cucumbers larger variety of veggies
add in some turkey

and i'll be good?


my revised diet plan.
Didnt include veggies in the macros count cuz they are mostly fiber.

Milk whole 2 cups
White potato 2 small
almonds 2 ounces
chicken boneless skinless weighed raw 10 ounces
cottage cheese 2 percent 450 grams
ground pork weighed raw 10 ounces
turkey breast slices 100 grams
peanut butter 2 tablespoons

2,709 cal
154.5g fat (50%)
100.2g carbs (15%)
228.6g protein (35%)



hips4runnin has a lot of good info in there. The only thing I saw that I had a question about was the statement about fruit, "A paleo diet allows and encourages lots of fruit." It was my understanding that fruit here and there was alright, but "a lot" was not good. The link above states that 1-2 pieces of whole fruit is alright, but to limit your intake of fructose.


hockey: you are correct. What I posted about is from like 1-2 years ago? Since then people have started to dial back fruit intake for several reasons. A lot of people when they switch to paleo go ape shit on the fruit because its sweet and makes them think they are eating sweets.

I limit it to like almost 0 fruit. In the past it was a lot and it was harder for me to lean out. I had insulin issues but they are getting better. Limit it and eat it at lunch, not breakfast.

Stan: not bad but like I suggested lower milk and cottage and by lower I mean cut and replace. Thats just my advice though man. Youre probably gona get some results from this but they will fizzle out, when they do you can cut the dairy then.


Ok i read paleo nutrition improved. I see the what you mean. BUT i like milk so ill keep the 2 glasses FOR NOW and i replace them with meat nuts or fruit a lil later. And ill cut the cottage cheese cuz i like it but not as much as milk. 1-2 pieces of fruit a day. Didn't realize that by cutting out the diary i would achieve a paleo diet or close to one.
Thanks for the help. When i see abs ill post a before and after photo.

Got my mri results and doc says no structural damage. Which pisses me off even more cuz i went to 4 doctors and no diagnoses. Need to go to a russian doctor.