![]() I provide my clients a cheat sheet that is a tad more comprehensive than this. LEANER: Chicken, turkey, egg whites, tilapia, whey protein, turkey bacon, low-fat/non-fat cottage cheese, low fat/non-fat greek yogurtįATTIER: Eggs, steak, bison, fattier turkey, chicken wings, whole milk, whole-fat yogurt, cheese, salmon primarily Fats:Īvocado, nut butters, nuts (cashews, pecans, almonds), oils, olives, flaxseed Other: bread, pasta, rice, potatoes, cereal, cream of wheat, english muffins, pancakes, pumpkin, sugars (I like to call these filler carbs) Moderate Protein/Carb:īeans, Greek Yogurt, Protein pancakes, Quinoa Primarily Protein: VEGETABLES: broccoli, asparagus, bell peppers, kale, green beans, spinach, peas, cauliflower Here is a cheat sheet of how to buy foods in categories: Primarily Carbs:įRUITS: apples, cherries, blueberries, blackberries, bananas, grapes, strawberries, watermelon, kiwi, cantaloupe, honeydew This way you don’t go over in the other two areas. It helps to have something like protein powder easily available so you can drink a shake that is nearly all protein. Example: Let's say you have 120 calories left, have gone over in Fat and Carbs, but need more protein. It is smart to have foods that are primarily higher in ONE macronutrient.Ī time where this helps is if you have macros left over at the end of the day and need to hit only a couple categories as opposed to all 3. While I’m not suggesting to eat chicken and rice religiously, I AM going to point out one extremely valuable tool within tracking macros: Buying foods in categories. ![]() By just portioning out a particular serving of protein/rice at meal, they could easily portion out their protein/carb intake for the meal as well. Its easier for a bodybuilder to make a meal that is 100g of Carbs and 50g of Protein this way. Rice is nearly ALL comprised of carbohydrates. In fact, bodybuilders like sticking to that meal because of a very simple reason:Ĭhicken is nearly ALL comprised of protein Why is that? Is it the most “optimal” meal to gain muscle and train hard? No. The typical bodybuilder meal is always something like “chicken and rice”. If you are really serious about dieting, you should plan ahead and “ categorize” what foods to buy. Most people make a shopping list or just instinctively go to the store and pick out items they are craving. When you walk into a grocery store, there are a plethora of choices that can fill up your macros. OUTLINE:Ĭhoosing which foods to buy is the first roadblock towards hitting your macros. ![]() ![]() The purpose of this piece, therefore, will be to go over the exact process that I use to translate Macros into Meals. But in order to achieve that, you have to know HOW to buy, prepare, and portion out foods to hit those numbers in the first place. Is the KNOWLEDGE accumulation that is the foundation of why tracking macros can be such a game changer. Tracking macros is also about habit formation and the understanding of what appropriate meals look like to the eye □. Perhaps you actually do this, is that something that will translate over to when you eat out? Or someone else is cooking for you? I’d doubt many people reading this would make one of their meals: Because remember, you don’t just eat random foods throughout the day to get your macros (or maybe you do).
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