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The New Year has come again, as well as the diet resolutions, and it comes down to one simple difficult task to resolute those fitness goals…an eating plan. With so many diets and eating fads out there it is time to break down how to really achieve your desired physique.   The over used expression “results come from the kitchen” is true.  How much food is consumed makes or breaks the hard work in the gym, but which is best for each individual goal.  There are so many eating fads out there that it can be confusing even to a fitness veteran.  Now is the time to break down in a simple form what a properly chosen eating plan can do.  From losing weight to gaining muscle mass, just like planning your fitness routine, you must plan your fitness goals around your eating.

The most popular “diet” is calorie control, but what is more important for attaining specific fitness goals is macro nutrient control.  The three primary macro nutrients are Proteins, Carbohydrates, and Fats.  If macro nutrients are broken down in to calories the end result controls your caloric intake.  Four calories are in one gram of protein as well as a carbohydrate, and nine calories are in one gram of fat, so if you desire to count calories at the end of the day the formula is listed above, but the focus will be on grams.

Starting with the life blood of muscle, the most important macro nutrient to control is protein.  To keep it simple, and not to compete with the page count of The Lord of the Rings novel, most goals desire 1 gram of protein to 1 pound of lean body mass.  For example, if a person weighs 200 pounds at 10 percent body fat, they would consume 180 grams of protein split amongst various meals throughout the day.  NOT per meal, per day!  Protein is important to retain and/or build your muscle.  Muscles are made of protein, protein builds muscle, so build that protein muscle house!

Carbohydrates are needed in life.  Fact. Carbohydrates are a major source of energy and fitness regimens need a source of energy.  If too many grams of carbohydrates are taken into the body and not enough energy is dispersed throughout the day, and that cycle becomes a habit, then fat cells will be formed.  There is a great way to use carbohydrates for weight loss and for gaining muscle mass.  For losing weight, a simple formula is 1 to 1.5 grams of carbohydrates to 1 pound of lean body mass.  Example: A 100 pound person at 10 percent body fat would consume 90 to 95 grams of carbohydrates throughout the day.  For gaining muscle mass, increase the carbohydrates to 2-3 grams per lean body weight.  Larger muscles desire more energy.

Fats were feared for a very long time, but the truth is that “good” fats are the sprinkles on the cupcake for your fitness goals.  The magical ingredient, but like magical ingredients, fats are sometimes tricky.  One should take in about 20 to 30 percent of fat in their daily caloric intake.  This is where you use the formula above to calculate how many grams of fat to eat per day.  Since the margin is 20 to 30 percent of your total calories, you must pay attention to what your body responds best with and try to hit that fat intake per day.

These are the simple rules of designing your very own eating plan to achieve your very own goals.  Each individual is different so adjust accordingly to what works best for you.  Simple rule…eat.  It is more important than your workout, and when the two are combined your fitness goals will be attainable.

Fitness Tip: Food preparation is the key to eating success!  You will never skip a meal when it is already prepared!

 

You can follow Bryan on Facebook and Instagram @TheLOOKFitness

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