When I don't feel like counting calories, I use the palm-and-fist rule:
- Carbohydrates will be the size of your fist when prepared
- Proteins will be the size of the palm of your hand when prepared
- Fats will be one handful
Formula to calculate caloric intake: Body Weight multiplied by 10 and add 300. This is based on your current weight. For example, my current weight is 110, so 110 x 10 + 300 = 1,400. My caloric intake should be 1,400 on rest days (if I wanted to maintain my weight). To increase muscle (which is my goal) you need to increase your calories by 250-500 on your rest day. To decrease body fat, eat 250-500 less than your given number. *My caloric goal is to reach 1,700 - 1,900 on my rest days.
On the days I strength train, I also need to consume pre-workout and post-workout meals. Typically I burn 250-400 calories (depending on the muscle group I train and if I incorporate HIIT). Those calories should be split between the two meals. For example, during my workout I will burn 400 calories so my pre-workout meal should be 200 calories and my post-workout meal should be 200 calories. *My caloric goal is to reach 2,100 - 2,300 on my workout days.
Macros ratio: My goal is to hit 40% carbs, 40% proteins, and 20% fats. Here is the breakdown of grams based on 1,700 calories consumed on a rest day:
Grams per day:
- 170g of carbs
- 170g of proteins
- 38g of fats
- 30g of sugars
Portion size per meal (6 meals per day):
- carbs: Meals 1-4 = 38 grams and Meal 5 = 18 grams
- proteins: Meals 1-6 = 28.33 grams
- fats: Meals 1, 2, 3, and 6 = 9.5 grams
- sugars: Meals 1-6 = no more than 5 grams at each meal
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