this a few days ago and since then I have been monitoring my ratios every day and then recording them into my giant spreadsheet I keep.
So below is the table I am keeping of the ratios, I backtracked my nutrition for the last 10 days of June to give me a sense of where I was. I marked the days where I came within 10% of my goal in bold. In those 10 test days I had 4 successes, and 26 others. More depressingly only once did I come within 8% of my fat goal, most of the time I was double my goal percentage (Carbs are 50%, Protein is 30% and Fat is 20%) at this moment.
Since I started paying much closer attention (July 1) to the ratios I had 5 successes out of 15 days. In fact one day I was nearly perfect, all within 4% of the goal, I would qualify hitting the goal as 5% by the way, so certainly better performance.
Recognizing my fat needs to come down if I want to see how the 50-30-20 process works for me I focused on reducing my fat intake. In the process I have gone a little over the top with carbs, hitting percentages of 77% and 65% and reducing my fat the last few days to 10% and 8%
So I have very much focused on meal planning today, I have mapped out my exact breakfast for the next few days, as well as the exact lunch, and weighed and packaged it. Hopefully if I can avoid the stuff that pops up at work, I can manage to spend a week on the plan, at the right ratios and see how I feel.
So the picture above was today's lunch, it was a premade crust from Archer Farms a whole wheat thin pizza crust, half a cup of tomato sauce, a cup of diced shredded cheese, some mushrooms, diced onions and some Italian seasoning. According to MyFitnessPal its 681 calories, 116 grams of carbs, 27 of protein and 16 of fat. A little bit on the high side for the carbs, but my breakfast was 59, 42, 36, so my day is 60%, 22% and 18% after lunch. I happen to know I having some brats and coleslaw for dinner plus some BBQ sauce. So my ratio would be 52%, 23% and 25%, almost there! Plus I come in at 2,300 calories for the day.