I overheard a conversation at the gym today and I had to throw my $0.02 in. This gentleman was down right frustrated while he was talking to his friend, stating that he had been pushing so hard with his training and cardio and nothing is really changing, even though it had be about a year. I asked if I may give him some input? He was hesitant, but shrugged and said sure. My simple response… Its your food. I asked if he monitored his food intake and he said that he didnt, he just ate a lot of protein, but didnt watch portions with anything. Here is the deal, if you dont have a clue what you are consuming, then you will likely be spinning your wheels and going nowhere with your progress. Structure for your nutrition is imperative for optimal progress! If just starting out, make your focus on total calories. Weight loss, gained or maintained is all an energy balance. While you are hitting a consistent caloric mark, pay attention to your body and the progress or regression you are having with that calorie level. This will help you know if you need more or less total calories. Also make a point to observe the macronutrients for that calorie range (carbs, proteins, fats). Once you have a consistent caloric level, start being consistent with specifics with your macronutrient grams. All macronutrients are necessary for optimal progress. Of all of the macronutrients, carbs tends to be the one that has the greatest variable. I like to encourage between 40-55% of total calories from carbs. Your personal activity level, style of training, genetics, etc… will determine your specific need. Its a process that takes time, so be patient while manipulating your portions. Proteins dont need to be any higher than 1 gram per pound. There is no scientific evidence that we benefit from more than that. I tend to encourage 30% of total calories as a good starting point. Fats will vary a bit, I often encourage 20-30% of your diet from fats. If higher carb, do lower fats, if lower carbs, consume more fats. Again, pay attention to how your body is responding, the types of cravings you are having and adjust your nutrition from there. Your nutrition and being consistent, day in and day out will be the ultimate factor for personal progress, regardless of if your goal is fat loss, muscle gain or performance.
Posted on: Tue, 29 Jul 2014 22:05:06 +0000
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