Proper nutrition is crucial to getting the body you deserve. As we workout, our bodies need the correct type and amounts of food. That means tracking not only caloric intake, but macro-nutrients as well. Macro-nutrients are substances needed for growth, metabolism, and energy. The three macro-nutrients are carbohydrates, protein, and fat. As a note, 1g of protein and 1g carbohydrates both provide 4 calories while 1g fat provides 9 calories.
What is the correct plan?
The plan that I follow comes directly from the P90X nutrition plan. Phase 1 calls for the Fat Shredder diet. It is meant for those who need to lose body fat. It is designed to help cut body fat while helping to build and maintain muscle. Higher protein will also help keep you satisfied longer than carbohydrate heavy meals. The ratios of macro-nutrients should be 50% protein, 30% carbohydrates, and 20% fat. However, during this phase you may see a drop in energy. This phase is designed to be done for a month, but may be extended an additional month if fat is still being lost at a good rate. Due to the high protein intake, this program should not be done for more than 2 consecutive months to give your kidneys a break. It may also be shortened if you feel sluggish and need more energy. Phase 2 is called the Energy Booster. It is to be done directly after the Fat Shredder Phase during the second month of your fitness program. It is more well rounded macro-nutrient-wise and can be done long-term. Caloric ratios should be 40% proteins, 40% carbohydrates, and 20% fat during this phase. The last phase is the Endurance Maximizer. This phase should only be done if you think that you have earned it by pushing your body to the limit during fitness phases 1 and 2. Ratios for this phase are 20% protein, 60% carbohydrates, and 20% fat. Don’t be hesitant to try this phase for fear that you will gain weight back due to the increase in carbs. You will have more energy and will be able to work out harder, giving you better results.
How do you track nutrition?
The easiest way that I have found to track my nutrient intake is through MyFitnessPal. I have used it for quite sometime now and no other tracking website/application compares. MyFitnessPal provides the ability to track caloric, macro-nutrient, and micro-nutrient goals easily through scanning of product barcodes with your phone or by simply searching for the product on the app or the website.
I cannot stress enough how important eating the right amounts of food and hitting your macro-nutrient goals. I’ve seen this in my own fitness journey. If I put in little effort, I saw average results. However, when I was diligent in tracking my food intake and hitting my caloric intake day in and day out I saw amazing results. If you would like accountability on MFP, feel free to add me. My screen name is tkernicky.
Get ready to take control of your eating habits. You can do it. You’re worth it.
BRING IT teamFoF!