Little help with diet

emergingstar

Hey all
Been lurking for a while and took the good advice on here lost a little over 2 stone and everything is going well

I'm eating a very clean diet but when I log my diet into my fitness pal, it says my split is
Protein 28%
Carbs. 34%
Fats. 38%

I no I'm nit picking but I wanna up my protein and bring my fats and carbs down
I'm at a loss to change the numbers around, if anyone could tell me what to take out and what to add in, would be very helpful.
Here's a typical day

Breakfast. Natural yougart, berries, coffee

Lunch. Scrambelled egg, cherry tomatoes

Dinner. Grilled chicken. Veg

Late snack. Tin of mackerel or tuna

I snack on almond nuts during the day if I'm feeling hungry

Any advice with be very helpful, thanks all
JP

rocky

What's your weight, and how many grams of protein are you eating a day?

BlueIsland

"Breakfast. Natural yougart, berries, coffee

Lunch. Scrambelled egg, cherry tomatoes

Dinner. Grilled chicken. Veg

Late snack. Tin of mackerel or tuna

I snack on almond nuts during the day if I'm feeling hungry "

Why don't you move the scrambled eggs to breakfast.Have chicken/turkey with salad at lunch. dinner is grand. late night snack is grand. add maybe cottage cheese and boiled eggs to snack list (cut back small bit on almonds but keep them). Pretty sure that would change your breakdown!

Mellor

Reduce almonds and increase eggs and tuna.
Should get you closer to a 40/30/30 or 33/33/33 split, if thats what you want.
But tbh, assuming your calorie intake is the same, the results aren'r going to be drastically different

emergingstar

Thanks for the replies

I'm 16st it says I'm eating 100g of protein when I enter it in

I will move the food around like ye said see if that changes the numbers

I don't think I can eat any less cals without going into starvation mode, so if the cals are the same they won't be much of a difference either way, is that what your saying

rocky

You'd want to get at least 224g of protein a day (same as your weight in pounds). From 100g to 224+ of protein would be difficult, look into supplementation.

But your total calories seem too low, only 1428? You're definitely losing muscle on this diet.

emergingstar

rocky wrote: »

You'd want to get at least 224g of protein a day (same as your weight in pounds). From 100g to 224+ of protein would be difficult, look into supplementation.

But your total calories seem too low, only 1428? You're definitely losing muscle on this diet.

From reading around I was thinking it was a bit low for my weight, but I'm genuinely not hungry or over tired from training so I thought maybe its grand

It usually varies between 1600-1800 never any more

emergingstar

rocky wrote: »

You'd want to get at least 224g of protein a day (same as your weight in pounds). From 100g to 224+ of protein would be difficult, look into supplementation.

But your total calories seem too low, only 1428? You're definitely losing muscle on this diet.

From reading around I was thinking it was a bit low for my weight, but I'm genuinely not hungry or over tired from training so I thought maybe its grand

It usually varies between 1600-1800 never any more

rocky

Try and aim for 2000 calories. You're not hungry because you're eating the musclez ! :eek: (and fat)

Up the protein anyway.

emergingstar

Thanks for the advice I'm trying too add in a few more eggs and fish to bring me cals up to 2000, if I don't feel like eating I will have a protein shake