What is a good macro meal plan?Īs a general rule-of-thumb, your macro meal plan should have at least 0.8 - 1g of protein per pound of bodyweight*, whether you want to lose weight, build muscle, or tone up. Macro meal planning can help you hit your goals, stay on track, and gain a deeper understanding of what you’re eating and what roles it plays in your body. All macros are important when it comes to vitamin absorption, hormone production, and more. ![]() Eating sufficient amounts of protein will allow you to retain muscle mass while losing weight, allowing you to look more toned and burn more fat- instead of burning muscle. While above all, it’s most important to hit calorie goals, hitting macro goals like protein, come in second place. Whether you want to lose weight, gain weight, or build muscle- macros help get you there. ![]() Macros should be a core component of any fitness plan. Others use macro meal plans to try to limit carbs. Through macro meal planning, you can ensure that you get enough protein, for example- something that is important for building muscle or ensuring that you lose fat and not muscle when you're losing weight. Each macro plays a part in the functioning of your body and all are important. There are 4 calories per gram of protein and carbohydrates, and 9 calories per gram of fat. If you know how many grams of each macro are in what you’re eating, you can calculate how many calories are in your meal. And, it becomes much easier and a habit, the more you do it.“Macros”, short for macronutrients, are the 3 main building blocks of food- protein, carbohydrates, and fat. While it might be annoying, it is the single source of truth that tells you what works and what doesn’t, if done right. While this cheat sheet shows what to eat, you must remember to continue measuring and tracking your food intake. If staying within your daily macro targets is a challenge for you, I hope this macro cheat sheet helps you. Recommended Reading: How To Hit Your Macros Consistently (Step-by-Step Guide) Final Thoughts Or for creating your cutting shopping list if your goal is to lose fat. Lastly, you can use it when compiling your so-called bulking grocery list, if you are in the mass-gaining phase. Depending on your eaten macros throughout the day you can mix and match foods on the list to ensure you hit your macro goals by the end of the day. In this case, you can use this macro cheat sheet on the daily basis. Perhaps you are following an IIFYM, or “If It Fits Your Macros”, a flexible diet approach that allows you to eat whatever you want as long as you hit your daily macro targets. Lists of single-source, as well as multiple macro-source foods, can help you build a plan with a lot of variety which should help you stay within daily macro targets. VeggiesĮxamples of macro-friendly beverages: Advertisementsįirst of all, you can use this cheat sheet together with a macro meal planner template to create a personalized and balanced meal plan that fits your macro goals. Or high-calorie bulking snacks – if you struggle with hitting your calorie intake target. SnacksĮxamples of macro-friendly snacks: Advertisementsįor more examples and some recipes, check out the list of healthy bodybuilding snacks that can help to hold you over to the next meal. ![]() Here are some of the foods that could be considered “macro-friendly”, namely low in calories, and high in volume. The macro cheat sheet below shows which foods mostly contain one macronutrient, as well as a combination of macros.įeel free to download this macro cheat sheet in PDF format.Īlso, all the foods are listed below, for your reference. In other words, track your macros.ĭepending on your goal and personal eating preferences the distribution of macro ratios can differ. So, in order to hit your fitness goal, it’s important that you track the food that you and hit specific calorie and macro goals every day.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |