+ 2 Macros and Nutrition.
We often hear about macros, especially in the gym. How many of us use this protocol?
Whether we want to lose weight, strengthen muscles or simply tone up, calculating macros can be the right strategy.
We all know that it's not easy, we need great psychological strength and a desire to change our habits.
But what exactly is this about?
Macros are the nutrients used by our body to produce energy. They are proteins, fats and carbohydrates.
Calculating the amount of macros we ingest with our diet allows us to "shape" our physique, lower our fat mass and increase our lean mass.
Let's go into detail.
Proteins:
They are composed of amino acids. They support muscle mass, provide energy to the body and brain, allow the heartbeat and are the basis of the structure of vital organs. Thanks to their ability to keep muscles slim and regularize the sense of satiety, proteins become particularly important with age. A lack of protein can lead to weakness, loss of concentration and sudden changes in mood.
Fat:
Fats are not responsible for weight gain in themselves, as is often thought. They are just another source of energy and are important for appetite control. In fact, fats can help manage weight and prevent certain diseases. Healthy fats have the role of protecting vital organs, regulating the production of hormones, stabilizing body temperature, supplying the brain with energy and protecting it from depression and anxiety.
Carbohydrates:
The human body transforms carbohydrates into glucose, an indispensable element to give energy to the body and stores it in muscles or fat reserves to use it when necessary. However, they are not the only source of energy for our cells: this is why it is possible to sustain a low-carbohydrate diet without having significant repercussions on strength and physical endurance.
Paying attention to ingested macronutrients allows us to be aware of the way in which our body changes as much as we want. Not only that, a properly carried out macro diet also promises to balance the levels of energy needed for the vital functions of our body and to curb the desire for sugars.
For those interested, below I leave the link to the topic complete with all the details.
(http://www.vivodibenessere.it/conteggio-macros-dieta/)
Personally, I still have difficulties in changing my eating habits. I have been trying for a few weeks and I have noticed that I have eliminated the abdominal swelling.
For me it's already a great result, but I'm still planning my calorie needs according to my goals.
I would like to share with you all every single macros that characterizes your day. For example, my evening macros (dinner) will be as follows:
100g Smoked Salmon
Protein 19g
Carbohydrates 0.7g
Calories 190
Fats 12.8g
150g Milk flakes with yoghurt ( light )
Protein 17g
Carbohydrates 5g
Calories 105
Fats 1.4g
1 Package (28g) Whole wheat crackers without yeast.
I use it instead of bread.
Protein 3.1g
Carbohydrates 19g
Calories 116
Fat 2,8g
150g Boiled green beans. ( rich in potassium )
I do not add salt but only a tablespoon of olive oil
Protein 2.5g
Carbohydrates 6.6g
Calories 53
Fats 0.3g
1 Spoonful of olive oil ( 13.5g )
Protein 0g
Carbohydrates 0g
Calories 119
Fats 13.5g
Final balance:
Protein: 41.6
Carbohydrates: 31.3
Calories: 583
Fats: 30.8g
This is an example of my evening meal. I'd like to know your recipes, so you can share ideas. Clearly this is a demanding lifestyle, at least it is for me in the first few weeks, not only in the choice of foods but also in finding free time to organize recipes that, with work commitments is not always simple.
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basskiller89Eat like 8 of those a day bro
does matter if you drink egg whites direct from bottle or it should be cooked? does it has any differences?
No difference I drink mine straight from the carton. Each carton has about 50g of protein. Hell sometimes if I’m lazy I’ll drink one and just eat 30-50g of carbs with of Jazmine rice.
https://www.eroids.com/forum/training-nutrition-diet/supplements/drinkin...
Only get half the protein if the egg whites are raw :(
I drink 16 oz every time I do... I never knew that though. Thanks for the lesson. +1
If you are talking in terms of food safety then I'm still undecided on that, I know hygiene standards and pasteurisation etc is so much better than it use to be but I've seen first hand someone come down with salmonella and they were violently ill for months on end and nearly died. Still so much more desirable cooked to me personally rather than tasting like cold slimey fart Lol
bro Im sorry but your english is hard to understand for me, I mean this liquid egg whites,
https://www.bulkpowders.co.uk/liquid-egg-whites.html
No worries mate, I knew you were talking about that type of thing
I have had those very ones and they just taste nasty of plain whites - but they are going to aren't they lol I'm sure they wouldn't be selling them if they weren't 110% safe as they'd be sued otherwise, its more just a natural stigma in my head I guess. They are a very good/safe company to use and would suit your budget well - they are the company I use and also MyProtein are good too!
I agree. I've never tasted pasteurized raw egg whites and never will.
jayiskthey taste like shit. i add something to it for flavor. and i pour it in a cup first. So i can scoop out all the nasty sperm looking shit floating around in it.
egg whites and protein powder for me are just supplementation. Not out of enjoyment of the taste.
this is true, it tastes horrible
The only difference is the ease of cleanup. Ive been seeing alot of top bodybuilders just drinking there egg whites and eating there oats at meal one.
it’s much easier to drink it, than cooking, and you spare a lot of time
jayiski drink the pasteurized refrigerated egg whites by themselves when i just want some quick protein and dont feel like or have the time to eat eggs. Sometimes throw in some carb powder too.
I started using muscle egg about 2 years ago. I blend it up with a scoop isolate, rice milk, rolled oats and some avocado oil. It's a great substitute for breakfast on those early morning before work. At first it was really hard to get last the idea of it and I had to think of something else and chug it.
Foodborne illness is a big concern so if you're going to consume raw pasteurized eggs you need to be certain it's a credible brand and you're buying them from a store that you're certain is going to handle them properly. Also it's a good idea to smell them before each use.
Macros are important.. But I feel nutritional timing is more important than total nutritional intake to an extent if that makes sense.. Also I feel people have a difficult time accounting for the calories they burn during the day (I know I do I get close).. Side note- I like to sautee all my veggies in extra light olive oil.. throw some guacamole on side and lean meat boom keto heaven lol.. Good write up Slowly
I have a hard time calculating the calories I take in a day. They always seem to be few. The important thing is not to stay dry lol. Thank you SL
I try to keep a good balance incorporating some foods that contain fiber. A lot of bodybuilders neglect that. Also, I try to keep to complex carbs and good sources of protein. Things and the amount of intake changed based on bulking or cutting. Get it right; get results!
Oatmeal, basmati rice , green beans, asparagus,
Thats it for me. I have read the great debate on eroids about
Rice vs potatoes. I tried to switch to potatoes
White , red , sweet potato. Just didnt work for me. My stomach doesnt agree with them it bloats me. Just like broccoli. It bloats my stomach.
I know a few people that just cannot tolerate potatoes, maybe its the starch. I've found baguettes really hard to digest lately purely because they are like bricks I think lol Shame as I really like them.
I have the same problem with potatoes, even if they are rich in potassium and magnesium.
I prefer to take starch from cereals.
Is that true then - that Fats help with depression and anxiety as I thought it was more carbs that did that in their ability to keep serotonin levels up in the brain etc?
Protein is a lot of chicken breast, steak, egg whites, whey. Now carbs I alternate, but I change them depending on my goals. So during a bulk I use fast and slow carbs. If I’m gaining too much body fat I switch to mostly slow carbs and if I have to cut back on carbs. The thing most have to know is how foods effect them. For instance during a cut I cut back back on Inflammatory foods. But I still need carbs, depending on what I’m using to cut I also have to adjust carbs or I feel depleted.
If I can give you some advice, eat your vegetables before you eat your carbs. Improves digestion (always within limits).
Building on what herpjunkie111 said, and what I think you mean, eat your good carbs, and fiber(vegies) first. It'll improve digestion.
I also meant a simple green salad promotes normal digestion by reducing post-meal swelling, if taken before eating carbohydrates.
By taking fiber before meals, you get a good result compared to the absorption of both carbohydrates and fats contained in foods that you eat later. In this way you can also act on the control of blood sugar, avoiding peaks.
I mean leafy vegetables.
Technically vegetables are carbs, or carb sources anyway. Nonstarchy veggies like greens, legumes, carrots etc have lower amounts of carbs but starchy veggies like potatoes and corn contain pretty high amounts.
PallMallWhen you talk about abdominal swelling you should also talk about what the goal that's trying to be achieved is actually.
If you're trying to build significant muscle and mass, it requires lots of foods. The abdomen is going to swell, didn't mean youse getting fat.
If you're trying to cut, there shouldn't be swelling as much.
If you're trying to look good all the time, year round and simply maintain current state, that's when there should be no swelling.
My goal is to be fine all year round (or at least try).
In fact, I did not use the word "fatten", but simply swelling.
Clearly, carbohydrates play an important role in fat mass.
I would never suggest to eliminate them but simply to improve their quality (calories) and to increase the proteins.
I don't like mass periods very much.
I’ve been cutting back on carbs. I have a medium sweet potato with breakfast. I’ve found this gives me energy through the day and gives me my vitamin a.
I have noticed less bloat. I’ve been avg. around 75 net carbs a day.
My wife’s keeping hers around 35 and she’s taken 10 lbs off quick. I tried it but my energy level mid day was low...
In fact, they seem to me a bit 'few compared to your weight of over 100kg
Just curious, any particular change in the diet that you feel is responsible for this? How was your diet prior, eat alot of fast food, processed food, junk food?
I used to use alot more protein supplement than I do nowadays, and eating more lean meat and having only a couple shakes per day, pre and post workout made a big difference for me, eliminated the bloat and greatly improved my digestion. Other little natural digestion improvement tricks added to it as well, eating a slice of pineapple every morning, drinking more real grapefruit juice, yogurt daily, etc.
My big change has been to avoid all derivatives of white flour, including rice.
I eat more legumes and fresh vegetables in season. White meat, eggs and fish. Canned tuna is making me sick and I often alternate it with smoked salmon or mackerel.
I have eliminated all sauces and seasonings such as sugar and salt.
I use protein shakes only after training.
In the morning, I take BCAA and a multi-vitamin product bought from the pharmacy.
If I can give you a little advice, eat little but often during the day and keep an eye on your daily calorie requirement.
I agree with your advice, several smaller meals evenly spaced throughout the day have made a big difference in my daily energy levels, eliminate those lethargic periods after massive meals.
And I'll offer up a little advice as well, from experience, nothing wrong with cutting down on sugar, especially refined sugar and high fructose, but keep a healthy amount of natural sugars in your diet otherwise your brain will pay the price and your mood will be effected and slowly but surely your workout motivation and intensity will decline. Plus you'll just be grumpy as an old coot.
In reality, our brain is "dependent" on refined sugars (or at least we are from birth).
If you look at the statistics, you'll see that about 70% of the population prefers a sweet breakfast.
For me it was a step forward to eliminate sugars and opt for a salty breakfast. Rich in eggs, fresh cheese and whole grain crackers.
I'll try to add a slice of pineapple. I'm lazy compared to fruit.
Can you elaborate on what you mean by, "In reality, our brain is "dependent" on refined sugars (or at least we are from birth).," please?
I'm talking about statistics from most European countries. English is not my first language. I know that in America people prefer salty.
That's a good point, man.
Not necessarily true about Americans preferring salty, you should come to my office of 70+ employees. Covering the break room counter first thing in the morning - boxes and boxes of assorted donuts. Later in the day cakes, cookies or brownies. Sugar overload.
In Italy we often hear about Americans and breakfast with eggs and bacon.
Clearly it's just one advertising fashion that I share.
But now the subject is changing direction.
Donuts for breakfast? OMG lol
Understand. Yeah eggs and bacon with grits or oats and biscuits used to be the American staple breakfast, at least where I grew up, but now for the masses it's all about convenience and less about nutrition. People dig themselves into great debt buying houses and cars they can't really afford then eat cheap food with no nutritional value so they can pay for things that give the illusion of social status.
Me personally, I would rather have good food, extra cash, a modest but nice and comfy home, reliable vehicle but nothing flashy I can't easily make payments on and live more comfortably. That's just me though.
It's a way of saying that the head always goes with the sweet side. You're confirming what I'm trying to say to our friend.
True, sugars play a vital role in the release of certain chemicals produced by the body that regulate mood, especially the "feel good" chemicals hence the dependence issues. All I'm saying is moderation is the key, you don't need to go nuclear and eliminate sugars altogether. Fresh fruit and their natural sugars and other bioavailable nutrients are very beneficial to mind and body.
You can use apps like myfitnesspal to input your caloric requirements and macro breakdown and it'll tell you how many grams of sugar you should be getting per day but of course you can adjust as you see fit.