I mentioned earlier about figuring out macros. Now there are a lot of different approaches to nutrition but I personally love this one! It gives me the freedom to live a same life even while in contest prep. I choose my own foods, make my own plan and compliance is always high because you are never really eating off plan if it fits in your macros. There will always be individual variation in nutrition planning but heres a basic where to start: 1 gram of fat is 9 cal 1 gram of protein 4 cal 1 gram of carb 4 cal At the end of the day its calories that matter most. The calories you eat to Maintain the weight where you are now should be at 12-15 xs your body weight. Lets take the example of a 150 lb person. I always like to start on the lower end so 150 x12 = 1800 About 25 % of these calories should be fat so 450 cals or 50 grams of fat Protein should be .7-1.3 xs your body weight. I always go a bit higher here because most people I plan for are wanting to lose weight and you should have higher protein intake while in deficit. So 150 x 1.1 165 grams or 660 cal. This means you have 690 cal left for carbs which is 172.5 g So macros for 150 lbs person should generally start at Fat 50g Protein 165 g Carbs 172.5 g. Totalling 1800 cal. Now remember this is a starting point for maintenance. to lose weight you would cut carbs and fat only. Never protein. Start by cutting about 5g of fat and 30g of carb daily. There will be a lot Of individual variance depending on metabolic capacity but you will have to be compliant and monitor your progress and adjust accordingly. Its not easy in the beginning but becomes second nature after awhile
Posted on: Mon, 28 Apr 2014 01:13:37 +0000