The most important thing about meal Planning is how food breaks down into macronutrients. Macros are the constituents of food, the building blocks of food. Each type of macronutrient has different programming in your body. If you have the right combination of these macros, and you program them to suit your needs and desires, you can achieve the body type you’ve always wanted. Essentially, like a computer can be hacked, so can your Biomechanical physiology. Control the timing and influx of Macros in your body, and you control your body. This will make a big difference in the quality of your results. You will also realize that you should have been keeping track of Macros long ago! It’s kind of like swimming for the first time, scary, big, and sounds confusing, but once you start doing it and you understand how food works, it will become easy for you. It just takes practice.
The food contains more than just one macronutrient; these lists just demonstrate which is the dominant one. The nutritional plan adopts three key principles. These principles work in a unique combination to provide a cutting edge and an incredibly effective method for lean gains, fat loss and overall health. The three principles are structured around your training to maximize results and deliver unmatched results.
Working out your Macronutrients
With macronutrients, I don’t believe everyone requires the same set up as people will respond differently. The ranges below are simply guidelines and I suggest people keep trying different setups until they find the right one for them.
Protein for all days
1-3g per pound of bodyweight (or <150 g) for either building lean mass or reducing fat while maintaining muscle.
Carbs on carb days
2- 3 g per pound on carb days depending on your daily calorie requirements. Remember a large factor will be your overall calorie requirements on the high carb and high carb high-calorie day.
Carbs on low carb days
1g per pound or less - Try to keep carbs as low as possible. The majority of carbs on this day will come in the form of green vegetables and you should avoid the high carb options from the food list in the food section (unless you are on very high calories). For Fat Loss, keep carbs on low carb days >100 grams.
Fats to make the additional calories
Fats are 9kcal per gram so you can use fats to increase the calories on carb days and to make up the bulk of calories on low carb days.