Keep in mind, your calculated goal is taking workouts into consideration. From here, we recommend adding 250-500 calories as a start. Women: Bodyweight x 13įrom what you calculated, you now have the amount of daily calories needed to maintain weight. To Maintain Weight To Gain Weight Men: Bodyweight x 15Įx: Male | 200 lbs. Keep in mind, since everybody is different, it is crucial that evaluations are made based on your progress. Now that we’ve cleared that up, an easy way to calculate an effective starting point is with a little bit of math. Some individuals do better with more fat ( k etogenic diet) while others thrive with more carbs. As you calculate your starting point, we recommend assessing any changes 2 weeks out. Our favorite part about flexible dieting is that it is tailored to every individual to work best for their body. We recommend a whole food multivitamin that your body will recognize and utilize, the best.
Have you ever felt sick a couple of weeks into a new workout routine? This might be an attack on your micronutrients. If not, we recommend leafy greens that are loaded with micros and extremely low in macros, so they’re basically “free”. These might be difficult to track but they help our body performing at its best.įor the most part, getting your macronutrients from whole plant foods and animal proteins will optimize your micronutrient intake. These are known as the vitamins, minerals, and fiber that are included with macros. One thing that IIFYM doesn’t account for is micronutrients. On the other hand, if you get too much of it (and aren’t going complete Keto), then you can expect to be sluggish, as protein is not the best energy source. If you don’t get enough protein in your diet, it’s almost impossible to expect weight gain. That is why we suggest protein no later than 30-60 mins after a workout. Protein: Arguably the most popular of the three, protein is very demanding to increase recovery from intense training. Be careful with too much as carbs can spike your blood sugar and send your hunger through the roof. Known as the transportation system for protein to get to the muscles, our favorite time to eat these are after workouts. These carbons, which can be derived from all macronutrients, are later stored as bodily fat.Ĭarbs: As the preferred energy source for our bodies, we emphasize a timed routine that optimizes carbohydrate intake. However, dietary fat as a macronutrient is used by your body as a source of carbons to provide energy. A common misconception in regards to nutrition is that dietary fat and bodily fat are the same. Also, they can help to balance hormones and power your nervous system (your brain is 60% fat). In order to increase muscle growth and promote optimum recovery, we must replenish our body with the essential macro ratio.įat: One of the most calorie-dense and overlooked macros, fats can help provide energy and support a healthy immune system function. They work as a team and play a distinct role to help you reach your fitness goals. They are the source of all calories that our bodies receive from food. Macronutrients are known as the building blocks of all of the food that we eat. This will help maintain bowel health, improve digestion and control blood sugar levels. Our preferred approach is to keep the diet clean and remember to get as much fiber as possible. During this bulk diet, you are allowed to eat whatever you want, as long as it fits your macro targets. This specific diet focuses on the three major macronutrients: Protein, Fat and Carbohydrates. If It Fits Your Macros (IIFYM), then it will be included in your daily intake. Our method uses a flexible diet or IIFYM protocol and will make you actually enjoy the foods you eat! WHAT IS FLEXIBLE DIETING? But, through years of experience with our personal routines and others, we have came up with a model that works for most.
We can safely say that every person is different, which makes macro ratio a bit of a tricky subject. One of the most common problems across the fitness world is the breakdown of one’s macros. Load your diet with salmon and berries! Bulking: Find Your Macro Ratio Foods high in Omega-3’s help promote improved brain and heart health.
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