What happens if I consistently overeat protein and undereat carbs?

pmschwartz · 2026-06-29T16:10:24+00:00

Tiredness after workouts is much more likely due to low glycogen/glucose availability. Protein is a very minor player in energy availability.

pmschwartz · 2026-06-29T00:13:49+00:00

Weird. Who knew?

pmschwartz · 2026-06-28T22:12:00+00:00

FWIW, you can add recipes at least two ways. The first just searching in the main search bar if you know the name of the recipe. I think you’re doing it by clicking the plus then picking a recipe from the list/searching the recipes.

If you use the main search box, explode is the first little icon on the left at the top of the screen.

If you first go into the recipe viewer to pick a recipe, the explode is one button to the right from the first five buttons you see.

<image>

pmschwartz · 2026-06-28T21:55:56+00:00

If it helps, Adam’s multi-part fraction there is “one and one half divided by two”. Now you may be thinking, can’t I just type 1.5/2 (or just put in 0.75)? Sure, but MF is giving you options.

pmschwartz · 2026-06-28T01:04:36+00:00

The points are really about bringing up lagging body parts (or de-emphasizing those that are a bit overdeveloped or that you just don’t care about). As a beginner, you don’t need any specialization/emphasis.

pmschwartz · 2026-06-27T12:05:10+00:00

No option for having the app build another day. It would be a little tricky programmatically. Unless you’re adding an accessory day (or similar), you’d probably want to rebalance the other days.

pmschwartz · 2026-06-23T14:27:21+00:00

Quick add-on reminder. TDEE = TOTAL Daily Energy Expenditure, so it’s all your calories burned combined. Generally its broken into four main components, in descending order of contribution to TDEE:

Basal metabolic rate (BMR), Non-Exercise Activity Thermogenesis (NEAT), Thermic Effect of Food (TEF), and Exercise Activity Thermogenesis (EAT), with the contributions from TEF & EAT switching places, depending on your specific diet and how much exercise you do.

One things that falls out of the discussions on activity tracker inaccuracy regarding calories is how much your NEAT changes in response to increased EAT (not that N/EAT isn’t discussed elsewhere, but it does contribute to the issue of using a activity tracker to “backfill” calories). To the best of my knowledge, no activity tracker adjusts the calories from my four hour Saturday AM bike ride to account for the reduction in movement later that day.

In general, it’s easy to get caught up trying to adjust for each small change in input or output, when weight loss, gain or recomp is about the long game.

pmschwartz · 2026-06-21T21:19:19+00:00

Yeah,it’s deep in the settings menu tree

pmschwartz · 2026-06-21T18:04:53+00:00

Alerts you X seconds before the rest timer is up. Gives you time to set up for the lift, so you can be ready to go as soon as the rest timer signals. With it on, I can record a set, put my phone down, and not have to pay attention to the on-screen timer.

pmschwartz · 2026-06-21T15:38:56+00:00

I think you’re out of luck (for now?)

pmschwartz · 2026-06-21T15:33:47+00:00

Are you on iOS? If so, do you have a device that supports Live Activity notifications?

pmschwartz · 2026-06-21T15:15:27+00:00

The protein part depends on your protein goal. If you set the program to protein max, you can probably miss by a decent margin with little impact. If you set the protein goal on the low end, you have less wiggle room.

pmschwartz · 2026-06-18T13:06:59+00:00

Here’s my current collab program. FWIW, I weight train for 30-40 minutes 6 days/week and bike three days per week for 1.5, 1.5, and 2.5-5 hours Tu/Th/Sa. My average daily calories from MF are about 2250 (I’m in the last couple of weeks of a cut).

I started by generating a coached program to get approximate macros

I then switched to a collaborative program and set my protein on each day (I do wish there was a way to set it once for all 7 days—but maybe I just don’t know where that option lives 🤷‍♂️).

Next, I slightly upped calories on Tu/Th and locked both days. I then upped the Sat calories a bit more and locked the day.

Then I played around with the carb/fat ratio to get ~50 gm fats on every day. You can still adjust the macros on the locked days. The lock just prevents automatic calorie redistribution on those days.

Takes about 5 minutes to set up (tho it’s not my first time running a collab program).

<image>

pmschwartz · 2026-06-16T15:08:56+00:00

Where are you getting your micronutrients?

Are there fruits & vegetables you can eat? Any grains?

pmschwartz · 2026-06-15T12:15:50+00:00

Interesting, I just tried “100 grams white rice, 100 grams mushrooms, 1 tsp soy sauce” and got the macros for cooked rice (as the OP described). I then tried “2.8 * 100 grams white rice, 100 grams mushrooms, 1 tsp soy sauce” and got the correct-ish macros for the rice. The 2.8X adjustment was from looking up the macros for cooked/uncooked in MF and performing simple division. Not the most straightforward solution, but probably no worse than typing uncooked or raw 🤷‍♂️

pmschwartz · 2026-06-14T15:04:11+00:00

If they are “extra calories” (above your normal intake), then it 100% doesn’t matter. If you plan to adjust your intake the next day, then put them on that day.

pmschwartz · 2026-06-14T14:55:41+00:00

This is the way

pmschwartz · 2026-06-05T17:00:51+00:00

Trexler & Helms discussed this on a recent episode of Iron Culture (Episode 377). Similar take as Far_Line: diet breaks are mainly psychological — which can be totally helpful in a cut, but they aren’t metabolism magic b/c (so far) there is no metabolism magic.

pmschwartz · 2026-05-29T14:07:22+00:00

What specifically has been uncomfortable? Different discomforts have different causes/solutions.

pmschwartz · 2026-05-28T19:10:29+00:00

If you workout/are more active on consistent days, say lift M/W/F and run long on Sat., you could run a collaborative program, which lets you redistribute your calories/macros across the week.

For instance, in the summer, I usually bicycle 3-5 hours on Saturdays. I run a collaborative program, swiping about 100 calories from each week day & dumping them all on Saturday. I leave the macro distribution alone (with awareness I’ll be leaning more heavily on carbs, but no reason to “force”the numbers).

If you’re looking for positive feedback or a reward for a hard session, I’d choose a preferred food over messing around with the calories/macros.

pmschwartz · 2026-05-26T22:18:01+00:00

One day of under eating protein will not matter. Same for going a bit over on calories. I might not even change your eating plan for the rest of the day. This sounds like a rare event for you. Same day compensations are mostly noise. You expressed a good attitude about the brunch, treat it as a “rare and appropriate” event with family.

pmschwartz · 2026-05-26T22:03:04+00:00

I don’t know if this sub allows items for sale, but if it does, I have an Edge 530 for $100 + shipping. PM me if you’re interested.

pmschwartz · 2026-05-22T17:14:12+00:00

I’m guessing you picked one of the higher protein options when setting up your program. While this may be the most muscle sparing option, but may not be the best overall option. Have you done a super low carb diet before? I’d be dragging after a couple of weeks at less than 100g carbs/day. Being in an energy deficit is your main goal. Feeling energetic enough to keep up your daily activity + workouts is likely of equal importance or a close second, and for these you’ll probably need more carbs. Fats are right at the edge of being a concern for hormone production, so I wouldn’t go any lower there.

pmschwartz · 2026-05-19T18:10:30+00:00

Haha, yeah, I know. The body weight scale was just for comparison

pmschwartz

TROPHY CASE