Calories or Macros PART FOUR!
Here you go. The day where we piece it all together! Create a plan and move it into action! You now know the three types of Macros and why they are all needed for your body to function! So lets detail HOW you structure them into your day!
First, a quick review. Protein is needed to cellular and metabolic health. It powers your cells for regeneration and balances hormones. Carbs are necessary for cellular and muscular energy. Fats protect your cells and organs and BRAIN!
I often use the example of gas in a car for a road trip. You don’t wait until halfway through or the end of the trip to put fuel in your car yet most of us treat our bodies the same way. We consume our smallest meals in the beginning of the day and largest in the evenings.
I know. You’re busy. Mornings with kids especially are tight and annoying and omg. I get it. But your metabolism doesn’t and won’t. It WILL shut down and store energy if you continue to reverse feed it.
So, your largest meal of the day should be breakfast tapering down to your smallest meal.
Yes, I get it. It’s hard to eat lunch. You don’t want to meal prep. You need quick and easy. Again, you make the choice here to accept metabolic shut down or you take time to prep. It’s easy too. Make extra dinner, Tupperware it. Voila, lunch!
Here is how your day should** look
- Breakfast: 20-30g protein, 20-30g carbs, fat of some sort.
I personally eat 4 egg whites, 2 whole eggs, and a packet of gluten free oatmeal for breakfast - Mid-Morning: 20-30g protein, 20-30g carbs, fat of some sortAgain, for me I drink a plant-based protein shake and eat an oatmeal based protein bar
- Lunch: 20-30g protein, 20-30g carbs, fat of some sortLunch is always a meat, veggie, and some sort of carb. I prefer oatmeal or potatoes
- Afternoon Snack: 20-30g protein, NO CARBSPersonally, I eat a protein bar, greek yogurt, pepperoni and cheese, nuts, or something similar
- Dinner: 20-30g protein, NO CARBSThis is always a meat and a veggie. Rarely do I ever eat carbs for dinner and if I do, I skip them for mid-morning and lunch but this is NOT something that should be done daily, more like 1x a week.
So, now you have some sort of a structure to look at. Yes, I eat a lot. Yes, I’m lean. Yes, it took time to get here. Yes, I’m busy AF currently working 50+ hours in the gym but I use the advice above, doubling my dinner OR getting meals from Clean Eatz. I will never have more time and pizza will always sound better than ground beef and potatoes but I have this one body.
Confused? Overwhelmed? Message me or hit reply!
**should is relative. every persons macronutrient needs will vary based upon hormonal health, gut health, and presence or absence of disease processes.