287
Nutritions.okafor·
Tracked macros for 30 days straight for the first time. Things I learned
F36, 74kg. Lifting for 4 years, never tracked food, always "ate healthy", never really changed shape. Finally did 30 days of weighing everything. Not to diet, just to see.
- I was eating 2400-2700 a day. Calculator says maintenance is about 2200. So I was slowly gaining and blaming my age.
- Protein was 90-110g. I thought it was 150 because I "eat a lot of chicken". I eat chicken 3x a week. The other days it was pasta.
- Oil. Cooking oil was 250-400 calories a day on its own. Measured it for the first time ever.
- "Healthy" snacks (nuts, dried fruit, hummus) were 500-700 a day. Healthy and dense are not opposites.
- Weekend average was 600 higher than weekday. Did not feel like I ate more. I just had wine and ate out.
- I eat about 70% of my calories after 2pm.
Not changing anything yet. Just sitting with it. But 4 years of "I eat healthy, why am I not leaner" was answered in 30 days with a 15 quid scale.
Points 1, 3 and 4 are the same three things everyone finds. Every single time. The nuts, the oil, and the calorie estimate being 300-500 off. You could put this list at the top of the forum and save 500 threads.