![]() Divide and Conquerĭetermine the grams of each macronutrient you need per day by using an online macro calculator, and then divide those totals by the number of meals and snacks you’ll be having each day. Check out to determine your calories and your macros. Start with a baseline like ours, and after a couple of weeks, adjust your percentages up or down to achieve your desired result. ![]() For simplicity’s sake, this plan uses a breakdown of 30 percent protein, 40 percent carbs and 30 percent fat.įlex Factor: Determining a ratio that works for you might take some trial and error. ![]() Macro Mathĭecide what ratio of protein, carbs and fat you’ll need to accomplish your aim. The idea is to get as close to those numbers as possible to create consistency over the course of the week. Some days you’ll eat more, some days you’ll eat less. To facilitate fat loss (assuming you’re exercising regularly), subtract 300 to 500 calories per day from your totals, or 60 to 100 calories per meal, based on a five-meal schedule.įlex Factor: Your daily calorie intake won’t always be perfect. as it relates to age and height, then multiplies that number by your activity level to come up with a daily total. Most of these calculate your basal metabolic rate - the number of calories you need to perform the basic (basal) life-sustaining functions such as breathing, digestion, cell production, etc. The easiest way to determine your number is to use an online calorie counter. Like it or not, calories count, and determining your needs is an inexact science at best, especially when trying to individualize a program to suit your genetics, body composition and goals. There is a lot of math involved in order to obtain these numbers, so without getting too bogged down, here’s a synopsis of the process. This is calculated to encourage fat loss while maintaining muscle and energy. This equates to 120 to 135 grams of protein, 160 to 180 grams of carbs and 53 to 60 grams of fat per day, divided into five meals and snacks over the course of a day. This two-week Flexible Fat-Loss Meal Plan uses a baseline of 1,600 to 1,800 calories per day with a ratio of 30 percent protein, 40 percent carbs and 30 percent fat. That being said, you have to start somewhere. With a nutrition plan, there are no absolutes. Section divider Step-by-Step Flex Success Eisenhower once said, “No battle was ever won according to plan, but no battle was ever won without one.” Much in the same way, fat loss is a battle, but with some planning and foresight, you can come out victorious.īut how do you wage this waistline war without surrendering to boredom or complacency? The winning strategy is flexibility - with your foods, your schedule and even your meal frequency. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!ĭwight D.
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