Let’s talk about macros which also stands for macronutrients. How much food do I eat to get results.
The reason behind counting macros V.S Calories is
Every 1 gam Protein is 4 gram calories
Every 1 gram carb is 4 gram carbs
Every 1 gram fat is 9 gram fats
So it’s crucial to know exactly the number of protein carbs and fats
So 50 grams of protein is 200 calories
50 grams fat is 450 calories huge difference
Anyways “This gives you a fairly even macro intake of roughly 40% carbs, 30% fat, and 30% protein, with about 2,300 to 3,000 calories,” From here, you can adjust things up or down to meet your needs, goals, and results: we first need to find out where your lean muscle is, body fat and metabolic rate meaning which is the amount of energy expressed in calories that a person needs to keep the body functioning at rest. Now this is where you would hire a trainer like myself to calculate this and monitor your progress however here is a great app for beginners
After you find out your total macros the you can use my fitness pal to Count your intake. Here is a sample meal plan to follow.
Meal 1: egg whites and oatmeal
Meal 2: protein shake , fruit and healthy fats
Meal 3: protein, veggies, carbs
Meal 4: protein, veggies, carbs
Meal 5: post meaning after workout protein shake and fruit
Now depending on times you eat will play a huge role as well but this is a start. If you want to buy a meal plan I will do 50% off the first 10 which is 50 dollars. All people after that 100 dollars 916-833-5359. .
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