Unlock the secret to fueling your fitness goals by mastering the art of macro calculations. Here’s a concise guide from our eBook to help you tailor your diet for muscle gain, fat loss, or maintenance. Remember, nutrition is the cornerstone of any successful fitness journey.
Protein is Key: Aim for 1g of protein per lb of bodyweight. It’s the building block of muscle, crucial for recovery and growth.
Fats for Function: Allocate 20-30% of your total calories to healthy fats. They're vital for hormonal balance and nutrient absorption.
Carbs for Energy: Fill the remaining calories with carbohydrates. They fuel your workouts and support recovery.
🔍 Calculating Your Macros:
Calculate Maintenance Calories:
Start with your body weight in pounds and multiply by 15 (or use a TDEE calculator for a more precise number).
Adjust for Goals: For fat loss, subtract 250-500 calories; for muscle gain, add 250-350 calories to your maintenance.
Protein: Set at 1g per lb of bodyweight. Multiply your weight by 1g for your daily protein target in grams.
Fats: Use 20-30% of your total calories, divide by 9 (calories per gram) for your daily fats in grams.
Carbs: After allocating calories to protein and fats, the remainder goes to carbs. Divide this number by 4 (calories per gram) for your daily carbs in grams.
✨ Putting It Into Practice:
Let's say you weigh 185 lbs and your goal is muscle gain. Your maintenance is 2775 calories (185x15). Adding 300 calories for growth brings you to 3075 daily calories. From there, calculate your protein (185g), fats (~85g at 25%), and carbs (~392g) based on the guidelines above.
🍴 Embrace Flexibility: Remember, these numbers are a starting point. Adjust based on progress, preference, and performance. The key to sustainable success is flexibility and adherence.
🎯 Your Nutrition Mission: Armed with knowledge, set forth on your nutrition journey. Customize, adapt, and thrive. Your ideal diet should fuel your workouts, support recovery, and fit seamlessly into your lifestyle.
Now that you have your total calories and macros set you can create a meal plan that sticks, energizes, and nourishes!
Create Meal Variations: Variety is the spice of life and the key to sticking with your plan. Draft 2-3 options for breakfast, lunch, dinner, and snacks. This keeps meals exciting and ensures a broad spectrum of nutrients.
Pre-Planned Flexibility: Once your template is set, there's no need for daily calorie counting. Stick to your plan but allow for adjustments based on hunger, activity level, and specific dietary needs.
🌟 Remember: The goal of your meal template is to simplify healthy eating, not complicate it. Tailor your plan to include foods you love, meet your nutritional needs, and fit your lifestyle.
Step 1: Choose Your Protein (likely 6-8oz)
93/7 Ground Beef
Chicken Breast
Lean Steak
Salmon
Shrimp
Turkey
Step 2: Choose Your Carb Source
1-2 cup (cooked) White/Basmati/Jasmine Rice
1-2 cup (cooked) Quinoa
6-8oz Russet/White/Sweet Potato
1 cup Black Beans
Step 3: Choose Your Vegetables (1-3 options per meal, as much as you want!)
Squash
Zucchini
Peppers
Green Beans
Cauliflower
Asparagus
Spinach
Broccoli
Carrots
Peas
💡Tip: Consistency and enjoyment are your best allies in nutrition. Craft a meal template that excites you and watch as it seamlessly blends into your life, supporting your fitness and wellness goals every step of the way. #NutritionPlanning #MealPrepMagic #HealthyEating
If you’d like to ensure you’re safely and effectively reaching your goals, consider my in-person or online personal training services to help you through your journey!
Schedule a free consult call with me to see if we're the right fit!
Comprehensive Coaching Services
1. Weekly Check-in Coaching Call
A dedicated call to discuss progress, address concerns, and adjust plans as needed.
2. Training Sessions
Frequency: 1-4 times per week, based on your needs and goals.
Personalized Resistance Training Programming:
Weight Training:
Featuring periodization to ensure progressive overload and optimal results.
Includes alternative exercises based on available equipment or personal limitations.
Offers alternative workout splits tailored to your schedule.
Incorporates strategies for breaking plateaus.
Progressions and regressions to cater to your fitness level.
Exercise tempo selection for optimal performance and safety.
Ab/Core Training: Focused routines to strengthen and tone your core.
Cardio Fitness Training: Customized cardio plans to improve endurance and cardiovascular health.
Warm Ups & Cool Downs: Structured routines to prepare your body for exercise and aid recovery.
3. Text Support
Ask questions anytime for ongoing support and motivation.
4. Live Form Checks & Video Analysis
Real-time feedback on exercise form and technique to ensure safety and effectiveness.
5. Workout Tracking
Comprehensive tracking of your workouts to monitor progress and make necessary adjustments.
6. Personalized Nutrition Advice & Meal Guidance
Tailored nutrition plans and meal guidance to support your fitness goals.
Meal Diary Tracking: Monitor your dietary intake and adjust as necessary for optimal results.
7. Initial Fitness Assessments
Static Posture Assessment: Evaluates your posture to identify imbalances.
Dynamic Postural Assessment (OHSA): Assesses movement patterns to identify areas for improvement.
Cardiovascular Assessment (if needed): Evaluates cardiovascular fitness levels.
Strength Assessment (if needed): Determines your current strength levels and identifies areas for improvement.
8. Periodic Re-Assessments
Regular evaluations to track progress and adjust the training plan as needed.
9. Custom Mobility & Flexibility Training
Mobility Training: Exercises designed to enhance joint movement and function.
Flexibility Training: Routines to improve muscle elasticity and overall flexibility.
10. Individualized Corrective Exercises for Injury Prevention
Customized exercises to address specific weaknesses and prevent injuries.
Legal Disclaimer
The content provided on this blog is for informational purposes only and is not intended as medical advice. The information shared here should not be construed as recommendations or endorsements for any particular health, fitness, or nutrition plan. It is important to note that the content is general in nature and not tailored to the specific needs of any individual. Before starting any fitness program or making changes to your diet, it is essential to consult with a qualified medical professional and a registered dietitian. They can provide personalized advice, guidance, and assess your individual health needs, ensuring that any changes you make are safe and appropriate for you. By using the information on this blog, you acknowledge that it is your responsibility to do your own research and consult with healthcare providers to make informed decisions about your health and fitness. Everett Miner & Miner Fitness is not liable for any injury, loss, or harm resulting from the use of the information provided.
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