Got some steaks from butcher, can't figure out macros...

[oilfeildtrash]

Hey guys.
I was getting some feed back on here about avoiding processed foods to help with my bloodwork. And to avoid plant proteins found in alot of packaged food suggesting I should stick with animal sourced proteins... I stuck with packaged food because it tells me exactly what the macros are on the label making it damn near impossible to fuck up tracking.

SO.. I went to the butcher to get some fresh meats. Not knowing what exactly to get, I walked in an got the leanest looking steaks I could see on display.

I got them figuring I could just easily Google the nutritional info later while cooking so I can know how much protein I'm getting in and the calories. Etc.

spent quite a bit of time looking a VASTLY different nutrition claims. For every cut of meat I got. Not sure why there isn't any general average but I am hoping someone can educate me. And possible give some suggestions on the best (cheap) cuts of meat are to get protein for the fewest calories.

I got the following

#1- Top sirloin steak
#2 -london Broil
#3- boneless pork chops

Like I said they all had very limited fat/marbling. The fat that was on the edges got cut off obviously.

Any input on what the macros are per ounce would be Fantastic.

 

[Send0]

Hey guys.
I was getting some feed back on here about avoiding processed foods to help with my bloodwork. And to avoid plant proteins found in alot of packaged food suggesting I should stick with animal sourced proteins... I stuck with packaged food because it tells me exactly what the macros are on the label making it damn near impossible to fuck up tracking.

SO.. I went to the butcher to get some fresh meats. Not knowing what exactly to get, I walked in an got the leanest looking steaks I could see on display.

I got them figuring I could just easily Google the nutritional info later while cooking so I can know how much protein I'm getting in and the calories. Etc.

spent quite a bit of time looking a VASTLY different nutrition claims. For every cut of meat I got. Not sure why there isn't any general average but I am hoping someone can educate me. And possible give some suggestions on the best (cheap) cuts of meat are to get protein for the fewest calories.

I got the following

#1- Top sirloin steak
#2 -london Broil
#3- boneless pork chops

Like I said they all had very limited fat/marbling. The fat that was on the edges got cut off obviously.

Any input on what the macros are per ounce would be Fantastic.

Go look up the USDA values on those cuts. They are published openly.

 

[CJ]

Hey guys.
I was getting some feed back on here about avoiding processed foods to help with my bloodwork. And to avoid plant proteins found in alot of packaged food suggesting I should stick with animal sourced proteins... I stuck with packaged food because it tells me exactly what the macros are on the label making it damn near impossible to fuck up tracking.

Actually, packaged foods are allowed to be up to 25% off. They're not accurate, either.

SO.. I went to the butcher to get some fresh meats. Not knowing what exactly to get, I walked in an got the leanest looking steaks I could see on display.

I got them figuring I could just easily Google the nutritional info later while cooking so I can know how much protein I'm getting in and the calories. Etc.

spent quite a bit of time looking a VASTLY different nutrition claims. For every cut of meat I got. Not sure why there isn't any general average but I am hoping someone can educate me. And possible give some suggestions on the best (cheap) cuts of meat are to get protein for the fewest calories.

I got the following

#1- Top sirloin steak
#2 -london Broil
#3- boneless pork chops

Like I said they all had very limited fat/marbling. The fat that was on the edges got cut off obviously.

Any input on what the macros are per ounce would be Fantastic.

Consider them all to be 25g protein and 10g of fat, per 4 ounce RAW piece, and you're in the ballpark.

That's all you're trying to be, in the ballpark and consistent. It's pretty much impossible to be totally accurate when tracking, just be consistent in how you track, and make adjustments from there.

 

[oilfeildtrash]

Go look up the USDA values on those cuts. They are published openly.

Fair enough. I just wasn't sure what to belive since all the sources say something completely different. Also does raw vs cooked make a big difference?

 

[oilfeildtrash]

Actually, packaged foods are allowed to be up to 25% off. They're not accurate, either.


Consider them all to be 25g protein and 10g of fat, per 4 ounce RAW piece, and you're in the ballpark.

That's all you're trying to be, in the ballpark and consistent. It's pretty much impossible to be totally accurate when tracking, just be consistent in how you track, and make adjustments from there.

Wow thank you! This is really a huge help to narrow things down.

Consider them all to be 25g protein and 10g of fat, per 4 ounce RAW piece, and you're in the ballpark.

just to make sure I understand you fully, You're telling me this applies to ANY/ALL cuts of meat? Even others I didn't list? or ONLY the 3 cuts of meat I listed? Like even the pork chops? Or only steaks from beef?

I understand your point is to focus more on the consistency and I'm probably overthinking this but, some cuts of meat are waaay fattier then others so i would imagine would have a fuck ton more calories?

Or do you mean stay consistent with eating the same cut of meat over and over and over.

I really am trying to wrap my head around the bodybuilding diet and do this properly. Please forgive me for any silly questions lol I'm just trying to make sure I'm not getting anything wrong here!

Thank you so much for your help!

 

[CJ]

Wow thank you! This is really a huge help to narrow things down.



just to make sure I understand you fully, You're telling me this applies to ANY/ALL cuts of meat? Even others I didn't list? or ONLY the 3 cuts of meat I listed? Like even the pork chops? Or only steaks from beef?

Depending upon how long something is cooked, it can dramatically affect its weight due to water loss. A 16 ounce steak cooked down to 2 ounces of beef jerky is the same macros, just the water is gone.

I understand your point is to focus more on the consistency and I'm probably overthinking this but, some cuts of meat are waaay fattier then others so i would imagine would have a fuck ton more calories?

Yes, if you want to account for that, just add fat calories and lower the protein accordingly. If it's 5 grams of fat heavier, it'll be 5 grams of protein lighter.

Or do you mean stay consistent with eating the same cut of meat over and over and over.

Consistent with how you weigh and measure.

I really am trying to wrap my head around the bodybuilding diet and do this properly. Please forgive me for any silly questions lol I'm just trying to make sure I'm not getting anything wrong here!

Don't overthink it, there's no need to. Just get in the ballpark, it's impossible to be accurate.

Thank you so much for your help!

 

[SFGiants]

Actually, packaged foods are allowed to be up to 25% off. They're not accurate, either.


Consider them all to be 25g protein and 10g of fat, per 4 ounce RAW piece, and you're in the ballpark.

That's all you're trying to be, in the ballpark and consistent. It's pretty much impossible to be totally accurate when tracking, just be consistent in how you track, and make adjustments from there.

The tube stake might be a bit more though!

 

[Send0]

Fair enough. I just wasn't sure what to belive since all the sources say something completely different. Also does raw vs cooked make a big difference?

Values listed are based on raw/uncooked weight. So I always weigh my food that way as well.

 

[paulinkansas]

I used a reloading scale and measured out 100 grams of 80/20 hamburger meat. I boiled it until the fat was floating on the top and then put it in a fridge. The fat congealed. I removed the fat and weighed it. It was right around 20 grams. I tasted a spoonful of the burger. I spit it out and gave the rest to my dog.

 

[Kraken]

Regarding the steak, different cuts come different parts of the animal. Of the commonly available cuts, the sirloin will generally be the least fatty, the ribeye and brisket the most fatty. Filet Mignon is in the middle.

You won't always see the fat. In a cut like ribeye, you'll see the fat all through it. In the filet mignon, you generally won't see it so clearly but it's there. So its not always as simple as cutting it off.

Check this out:

https://www.mayoclinic.org/healthy-...thy-eating/in-depth/cuts-of-beef/art-20043833

 

[Kraken]

Oh also, in general, four ounces of sirloin is gonna be... Four ounce of sirloin. Whether it came from the butcher or the grocery store, it will all be pretty much the same from a nutrition standpoint. Quality is a different story, but that was not your question.

 

[andy]

i love a good steak

 

[oilfeildtrash]

Depending upon how long something is cooked, it can dramatically affect its weight due to water loss. A 16 ounce steak cooked down to 2 ounces of beef jerky is the same macros, just the water is gone.

Yes, if you want to account for that, just add fat calories and lower the protein accordingly. If it's 5 grams of fat heavier, it'll be 5 grams of protein lighter.

Consistent with how you weigh and measure.

Don't overthink it, there's no need to. Just get in the ballpark, it's impossible to be accurate.

Dude THANK you. You really helped clarify so much. Thank you for taking to time to explain everything

 

[oilfeildtrash]

The tube stake might be a bit more though!

Hey man.. Whatever it takes

 

[oilfeildtrash]

I used a reloading scale and measured out 100 grams of 80/20 hamburger meat. I boiled it until the fat was floating on the top and then put it in a fridge. The fat congealed. I removed the fat and weighed it. It was right around 20 grams. I tasted a spoonful of the burger. I spit it out and gave the rest to my dog.

What exactly is a reloading scale? What exactly is it used for?
also I might try your fat removal method. I'm curious to see what it tastes like lol

 

[oilfeildtrash]

Regarding the steak, different cuts come different parts of the animal. Of the commonly available cuts, the sirloin will generally be the least fatty, the ribeye and brisket the most fatty. Filet Mignon is in the middle.

You won't always see the fat. In a cut like ribeye, you'll see the fat all through it. In the filet mignon, you generally won't see it so clearly but it's there. So its not always as simple as cutting it off.

Check this out:

https://www.mayoclinic.org/healthy-...thy-eating/in-depth/cuts-of-beef/art-20043833

Shit that was my next question for @CJ . Haha I was wondering If I could take a fattier cut of meat. Cut off all the fatty parts off technically making it 100% protein. Or close to it.
But yeah I could imagine the fat being layered and hidden within the meat making this impossible.

That link you sent Is amazing! I was about to ask if anyone had a chart or something showing leanest to fattier cuts of meat. Thank you!

 

[Kraken]

Shit that was my next question for @CJ . Haha I was wondering If I could take a fattier cut of meat. Cut off all the fatty parts off technically making it 100% protein. Or close to it.
But yeah I could imagine the fat being layered and hidden within the meat making this impossible.

That link you sent Is amazing! I was about to ask if anyone had a chart or something showing leanest to fattier cuts of meat. Thank you!

BTW, you're allowed to eat fat! In fact you need some, maybe 50 to 65 grams per day on average. @CJ would be the expert on that.

Another thing to consider, think of your calorie goals on a weekly basis. If you enjoy a nice filet mignon today and it puts you 15g of fat over your goal for that day, just make up for it the next few days by having a little less. I mean don't get yourself into a hole routinely, but you can spread stuff around a bit.

 

[oilfeildtrash]

BTW, you're allowed to eat fat! In fact you need some, maybe 50 to 65 grams per day on average. @CJ would be the expert on that.

Another thing to consider, think of your calorie goals on a weekly basis. If you enjoy a nice filet mignon today and it puts you 15g of fat over your goal for that day, just make up for it the next few days by having a little less. I mean don't get yourself into a hole routinely, but you can spread stuff around a bit.

I figured if I already have fat on my body I shouldn't really need to eat fat lol. also I figured I get enough fat indirectly from my diet that I should just try and actively avoid it, plus fat just has so many damn calories per gram, It adds up way too fast lol

But my big question is ( this might be for a different post) if I am supposed to eat fat.. Which type of fat do I need to eat? Currently any fat I eat is from meat/dairy. I don't go out of my way to eat fat from things like nuts / avocados because the calories.
I know trans fat is bad but I get confused about the other types.

 

[Kraken]

I figured if I already have fat on my body I shouldn't really need to eat fat lol.

I'm not sure if you're kidding or not. If not, well it does not work that way. Everything you eat is broken down and then those raw materials are used to build your body.

also I figured I get enough fat indirectly from my diet that I should just try and actively avoid it, plus fat just has so many damn calories per gram, It adds up way too fast lol

In short time, you'll learn to manage what you're eating. You'll start to understand what foods have fat and which don't, and how to choose what foods you eat so you get the correct balance of macronutrients (fat, carbs and protein).

Yes fats generally have about 9 calories per gram while carbs and protein are only 4. But that does not mean you have to, or really even can, avoid fat altogether. As I said, you need some to be healthy.

But my big question is ( this might be for a different post) if I am supposed to eat fat..

You are...

Which type of fat do I need to eat? Currently any fat I eat is from meat/dairy. I don't go out of my way to eat fat from things like nuts / avocados because the calories.
I know trans fat is bad but I get confused about the other types.

You get confused because its confusing and there can be a lot to it. But it can be simplified to the point where you get the most important stuff down without having to wade super deep into details.

In general, you wan to prefer "unsaturated" fats, which include monounsaturated and polyunsaturated fats, primarily found in sources like olive oil, avocados, nuts, seeds, and fatty fish like salmon; these fats can help lower bad cholesterol and promote heart health when consumed in moderation.

For sure, avoid trans fat. Really, so little descent food contains trans fat anymore that its not hard to avoid.

Check out the article I am linking below, but remember, you don't always have to be perfect. It's okay to enjoy a good steak once in a while. Swordfish also has some fat and I am absolutely not giving that up! Just avoid the trans fat and it's okay to occasionally have something yummy.

And before you ask, one of the best things you can do if you're trying to drop some fat and build some muscle is reduce alcohol to fairly occasional. I don't know if you drink and if so how much, but cutting way back on alcohol is key. That said, I'll enjoy an evening of red wine perhaps once monthly.

https://www.medicalnewstoday.com/articles/322295

 

[Kraken]

Are you logging all your food and everything else you consume that has calories? I think you started this thread with questions on how to do that so I'm thinking you do. Also, as soon as you wake each morning, use the toilet and get on a your scale. Record your weight. Do this every single day. Many will tell you to do it weekly. Do it daily. Then, you'll average your weight over each week and use that number to see which way you're changing.

CJ mentioned that the info on packages can be off as much as 25%. I think it's really 20%, but as he said, it can be off. Its not exactly important how many calories are in a can of turkey chili. What's important is that however many it is, that its the same can to can. It needs to be consistent.

What you're going to want to do after several weeks or a month is to look at the weight change (the average weight over each week) and see if it goes up or down. Then you'll adjust your calories accordingly. This is why the absolute number of calories is much less important than you logging consistently. If you weight goes up (and you're trying to cut) you lower calories. So if you gained 1 pound in a week, that's 500 calories a day you need to reduce to break even, and another 500 to reduce to lose a pound a week. Thats it.