Getting started with macros

[Gstyle24]

I'm brand new to the macros world. I've never calculated out my exact nutrition facts that I've consumed. So, I'm thinking of contacting a nutritionist to help put the meal plans together, and just help with ideas on recipes, etc.

If anyone has any advice on a good way to get started on it, or any articles to read on it, I'd love for you to share.

Also, I was just curious if anyone has had great results from just winging their diet, or is calculating the macros just the key?

 

[The Solution]

The best way to be efficient with anything you do is
1) Consistency
2) Doing what you adhere to best
3) Utilizing a meal frequency that suits your schedule

Some good starting information for you here:

A Primer on Nutrition Part 1

A Primer on Nutrition Part 1 takes a look at the basics of human nutrition including essential/non-essential nutrients, proteins and carbohydrates.

bodyrecomposition.com

How Many Carbohydrates Do You Need

An article detailing how many carbohydrates individuals need under a host of different conditions.

bodyrecomposition.com

Another Tool for Nutrition Programming - Calculating Your “Activity Factor” - 3D Muscle Journey -

ndeed, not only does maintenance change at different body weights, sometimes the “activity factor” itself can change in dieted or non-dieted states for an individual, but you won’t know without experimentation.

3dmusclejourney.com

The Default Diet - 3D Muscle Journey -

What I call your Default Diet. I refer to it as your default, because I see it as the basic setup of how you eat, most of the time, that simply gets modifications depending on the phase you are in.

3dmusclejourney.com

Nutrition for Beginners with Dr. Layne Norton | Gymshark Central

Dr. Layne Norton, pro bodybuilder, powerlifter and godfather of nutritional science, shares his ultimate guide to Nutrition for beginners. Read it here.

www.gymshark.com

Part L: Dieting

On maintaining fat loss after a low calorie diet: I’ve been on a pretty low calorie diet and when I’m finished would like to maintain this new level of body fat. I’ve been slowly chopping calories down over the course of about 5 months. As of right now, according to the Harris Benedict formula...

www.biolayne.com

The Ultimate Cutting Diet – Devised By Pro Natural Bodybuilder Layne Norton - SimplyShredded.com

The Ultimate Cutting Diet - Devised By Pro Natural Bodybuilder Layne Norton

simplyshredded.com

Caloric Intake

• Mesomorphs – bodyweight x 15.
• Ectomorphs – bodyweight x 16-17.
• Endomorphs – bodyweight x 13-14.

So for our subject; 200 X 15 = 3000 kcals per day. This is the subject’s caloric baseline (roughly). So if he wishes to lose 1.2 lbs per week from dieting (caloric restriction of 600 kcals per day); 3000 – 600 = 2400 kcals per day.

• Mesomorphs – eat every 2.5 – 3.5 hours.
• Ectomorphs – eat every 2 – 3 hours.
• Endomorphs – eat every 3.5 – 5 hours.

Protein Intake

• Mesomorphs – 1.2g/lb – 1.3g/lb.
• Ectomorphs – 1.4g/lb – 1.6g/lb.
• Endomorphs – 1.4g/lb – 1.5g/lb.*

Fat Intake:

• Mesomorphs – 17% – 23% of total calories.
• Ectomophs – 24%-28% of total calories.
• Endomorphs – 23%-28% of total calories

Carbs:
Rest

Protein Intake and Meal Spacing:

Optimal Protein Intake And Meal Frequency To Support Maximal Protein Synthesis and Muscle Mass

Optimal Protein Intake And Meal Frequency To Support Maximal Protein Synthesis and Muscle Mass - Download as a PDF or view online for free

www.slideshare.net