Posted by Tony Montgomery under Diet  Weight Loss  Nutrition  on Sep 20 2014

Dieting, it’s a word that brings a mix of emotions to people, it makes some uneasy, others determined, and even more so it leaves most confused. The truth is it’s not as hard as you think it is, but there are so many diets that pop up on the inter webs that people get so confused as to what to do. You have Paleo, IIFYM, Carb Cycling, Low Carb, High Carb, Atkins, Weight Watcher, etc... they all have merit to them and they can all be affective so why choose one if they all work? It’s as easy as finding what works best for you, it will take effort so if your not wanting to put forth some type of effort and you just want things to just happen well good luck with that email me and let me know how that works for you.
I’m just going to go over some basics to make this as easy as possible so that you can reach your goals. Here are some of the biggest things that will be covered briefly.

  • Calories in vs. Calories out is huge
  • Neglecting any macronutrient is a bad idea
  • Timing your macronutrients throughout the day ?Calories in vs calories out is the biggest thing in weight lose or weight gain. Every person has a base of how many calories they need to consume in order to do one of those two things. When going for weight lose it’s a great idea to start with more calories than you think you need because if you start low you’re limiting were you can go once you hit a plateau and likewise for weight gain. A simple way to figure out where you should start is to use the
  • Basal Metabolic Rate Formula
  • Men?10 X (Weight in kg) + 6.25 X (Height in cm) – 5 X (Age in years) + 5
  • Women?10 X (Weight in kg) + 6.25 X (Height in cm) – 5 X (Age in years) – 161
This is were some effort comes in but once you get it down it’s a breeze from there. Say you start on Monday because let’s face it everybody starts diets on Mondays, consume this many calories until Thursday and see what happens with your weight. If it goes down great keep eating that many calories until it quits going down than just drop about 2% of the calories and just keep weighing yourself every 4-5 days. Simple right these calories in theory can be made up of anything but we know by now that food is fuel so we can’t just eat like crap all the time as that will undoubtedly wreck your workouts. 

Neglecting a macronutrient is a common theme in a lot of diets, carbs are the devil, fat will kill you, and protein will ruin your kidneys. I’m sure we’ve all heard something like this throughout our days as fitness enthusiast. The truth is that if you think about all the greatest athletes in the world or the fittest people they eat all 3 macro’s because they know that fats, carbs and proteins all play a pivotal role in performance and body composition. So get rid of all the negative things you associate with certain macros and embrace them.
Carbs give you energy and replenishes your used glycogen stores which help transport a lot of your protein and other micronutrients such as vitamins and minerals to keep your body functioning at a high level. Fats are great at regulating hormones such as testosterone, thyroid, and others, they also help suppress hunger as you diet which is crucial to staying on track. Protein is the building block of muscle growth and repair so after a hard workout protein breaks down into amino acids and begin the repair process so you can make it back the next day and kill your next workout. So as you can see they all play an important role in your fitness journey and neglecting anyone completely is just a bad idea and isn’t necessary so why do it?

So you have your calories from above now you want to know how many of each macro’s you need. This is easy as well but does take a little bit of effort. Most athletes because let’s face it we should all consider ourselves athletes and active need bet .8-1.2g of protein per pound of bodyweight males may need the top end while most women will be fine with 1g. So our 200lbs subject needs right around 240g of protein per day. 1 gram of protein is 4 calories as well.
200lbs x1.2g= 240g x4 calories= 960 calories
Carbs consumption is roughly around the same a good start with carbs and protein is a 1:1 ratio so 1.2g per pound of bodyweight and is 4 calories per gram.
200lbs x1.2g= 240g x4 calories= 960 calories

Fats can just feel in the leftover calories. Each gram of Fat is 9 calories. 3000 calories - 1920 calories= 1080calories / 9Calories= 120g of Fat
This is a very basic set up and depending on your sport or activity level you can up or lower your calorie intake to meet your needs. The way I like to do this is in 10% increments of a single macro at a time per day. First macro I like to increase is protein, do that for a week than check weight if you’re still the same and want to grow than add 10% carbs per day, check weight at the end of the week, still plateauing go to fats next. You want to make sure you add them throughout the day spread even;y throughout your meals, don’t just add them to one meal. Now if you’re trying to lose weight you do the opposite and drop fats first, than carbs, than fats, carbs and finally protein. Don’t drop protein unless you absolutely need to.
So a day of meals for the 200lbs man would look like this:

Meal 1
40g of protein
40g of fat
 
Meal 2
40g of protein
40g of fat
 
Meal 3
40g of protein
30g of carbs
20g of fat
 
Meal 4 Pre Workout
40g of protein
40g of carbs
20g of fat
 
Meal 5 Post Workout
40g of protein powder
120g of carbs
 
Meal 6
40g of protein
50g of carbs
 
Like I said this is very basic but it will get you in the right direction to make the changes you need to hit your goals.
Off days I like to lower the calories through dropping mostly carbs and keeping protein the exact same and drop fats slightly if needed.

Meal 1
40g of protein
40g of fat
 
Meal 2
40g of protein
30g of fat
20g of carbs
 
Meal 3
40g of protein
20g of fat
20g of carbs
 
Meal 4
40g of protein
40g of carbs
 
 
Meal 5
40g of protein
40g of carbs
 
Meal 6
40g of protein
20g of fat
 
I hope this helps you get started in your journey and remember it is a journey with a lot of ups and downs so learn to enjoy the process and don’t beat yourself up if you make a mistake its not the end of the word. It’s about consistency over time, that’s what builds success in this game.

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