Macros advice

[newyorkbreakfast]

I am trying to build muscle and eat as lean as possible. I’m tracking on NutraCheck and aiming for 90g protein a day. The app has added the macro calculations -pictured below in orange font- for me. I really struggle to keep my fat intake within this range - I eat Greek yogurt, eggs, flax seed etc but always end up over that recommended figure. Can anyone please advise on their nutrition plan? I’m 50, 163cm or 5’4”, and weigh about 70kg which is a few kg too heavy I believe - fat not muscle! Thank you

If I were you I’d focus on the protein and then overall calories.

You imply you want to recomp to have more muscle and less body fat. Dietary fat doesn’t have a direct relationship with body fat. Dietary fat is often just calorie dense. If you’re consuming healthy fats then I wouldn’t worry about going over the suggested target unless it’s pushing you over your daily calories.

Make sure you eat up to your calories daily or you’ll struggle to have the energy for the gym.

Protein wise I’d aim more for 90-120g/day (1.5-2g/kg but working to an assumed ‘ideal’ BW of 60kg?). If you aim for 120 then on the days you don’t make it you’ll still be high in protein.

@HedgeWitchOfTheWestthanks very much for replying. Interesting about the fats. I find it quite difficult to add more protein as I struggle to hit even 90g. Greek yogurt and chia seeds for breakfast, tin of tuna and beans salad for lunch and another protein and veg for dinner. I’m full after all that.

What high protein snacks do you squeeze in between?
I’m also consciously trying not to overeat as I’m trying to shed those pounds! I feel strong but I look like I’m carrying ann extra ‘layer’ all over.

Try 0% or 2% fat Greek yoghurt with protein powder. That gives you a great source of satiating protein without too much fat. I’d be aiming for 120g of protein.

That said I use MacroFactor to track and I rarely make my fat macro even though I’m calorie controlling - I’m 166 cm and a bit over 70 kilos so am just trying to drop around 5 kilos.

@ParmaVioletTeathats interesting. I might have to look at protein powder again though I dislike it. Would you be happy to share your typical meals? But I completely get it you don’t want to tap all that into a reply…🤣

I can relate. I struggle to get 90g too.

I do often have a protein drink to help too. And I find it keeps me full so I’m less likely to snack too. @ParmaVioletTeaUnflavoured protein powder mixed into Greek yogurt works really well, I’ve done that before!

If you switch your carbs to wholewheat versions (bread, pasta, and brown rice) you’ll get a bit more protein too. And then add seeds to everything too. Beans a great! And the bonus is you’ll have increased your fibre intake too!

Yes @HedgeWitchOfTheWestit’s the fibre too that’s hard to reach!! I often get to the end of the day and think, I couldn’t eat another morsel, and I’m still below the 30g fibre. I’ll try brown rice. Thank you

Hi @newyorkbreakfast my good "typical" day of food which is around 1600 calories is roughly:
Egg white, tomato, spinach omelette, with about 30 grammes of cheese
After my workout: 200 grammes 0% Fage Greek yoghurt, banana, scoop vanilla protein powder (or my new latest favourite, Pistachio flavour from Bulk)

Late lunch: Grilled tuna steaks or chicken breasts, wit a lot of green & red vegetables: around 300gr of broccoli or cauliflower, about 3 small tomatoes, a pepper, loads of courgettes, whatever really of the high volume low-calorie density vegetables. I either roast in the airfryer, or steam broccoli , cauliflower etc, or grill with the tuna or chicken. Generally have it in a bowl with a dollop of mayonnaise or miso, or chilli sauce.

I try to stop eating around 5pm, but may have a chunk of cheese at about 8pm.

I work a lot from home. If I'm in the office, I try to pack a big salad with sliced chicken breast, or tuna.

My problem is that I comfort eat, so I find it difficult to have just one biscuit. And sometimes I crack and eat a whole packet ... Working on that, but it's an ingrained habit.