u/Camelia_Bayda

Hi there!

Context:

- I'm 36F, 69kg and 177cm.

- I run 4-6 km three times a week + calisthenics and lift weights twice a week and also swim twice a week. (Unemployed so I have time to exercise a lot and I enjoy it. But I still need to have energy to study hard!)

Some weeks I also go for a 2 to 3 hours hike.

I did a lot of research and found out that to get leaner (my goal) as a female, I should distribute my macros as follows:

25% fat

30% protein

45% carbs

But I find it hard to stick to it because I don't want to restrain myself from nuts, seeds and olive oil (nuts and seeds include pb and tahini). So at the end of the day I end up with:

30% to 35% Fat (5 to 10% more than my goal).

25% to 30% Protein (that means 120-135 grams)

And the rest Carbs.

You should also know:

- I burn 2.300kcal to 2.800 kcal a day (it depends on the workout of the day), so my goal is to eat between 2.000kcal and 2.200kcal according to the day activity.

- Some days I struggle to get my 2.000kcal and achieve 100gr protein because I'm not that hungry, so I have to kind of force myself in eating more TVP with yoghurt or I just go for the easy tahini and olives sandwich (increasing fats....)

So, my question is (maybe stupid question...) : Even if my fats only come from healthy whole foods, is it going to stop me from getting leaner if I get 30 to 35% of my calories as fats?

Also, does someone in here, females only, eats like that and obtains good results?

I do focus on the FEMALE side because I know that we don't need the same macro distribution as males.

Sorry for my English 🙈

Every time I say to friends or family to watch Dominion, Earthling or similar they excuse themselves saying that we live in the EU (European Union) and regulations are not the same as in the US or Australia. So they convince themselves that these atrocities do not happen in the EU.

Any suggestion on video (short or long, doesn't matter) that shows/explains the same happening in the EU? Bonus point if it's in Spain.

Thanks in advance 🙏🏼

Hi there! I started running in January 2025, I used to do it in the evenings, but now I can only go for a run in the mornings and I'm pretty lost about what to eat for breakfast before going for a run. I tried oatmeal with fruit but that makes me 💩 in the middle of the run, so if I have oatmeal I have to wait an hour or so to 💩 at home before going out.

Anybody else who runs in the morning? What do you have for breakfast?

I'm 36F, 177cm and 70kg. My runs are between 4 and 6km, followed by swimming for about an hour.