Where to begin?
I receive many questions in regards to maximizing the most efficient training and nutrition protocols in order to achieve your "dream" physique. If you are like me, the dream physique is always changing. That's the beauty of health and fitness...it is ongoing and in my opinion should be SUSTAINABLE.
Sustainable: something you are able to maintain over a long period of time, at a certain rate or level, without harmful effects to you or the people around you.
With that being said, my philosophy on nutrition is very straight forward and simple. It is what I follow daily, whether "bulking" or "cutting". I don't follow FAD diets or trends of what is popular. This is what works for me, may work for you, but ultimately learning your body and the way it works will enable you to perform optimally.
*Disclaimer: I do have a Bachelors of Science Degree in Nutrition but do not claim to be a doctor or health professional of any kind.
Macros? Foods are composed of macronutrients: Proteins, Carbohydrates and Fats. They each cary weights; proteins and carbohydrates are each 4 calories per gram and fats are 9 calories per gram. With that being said, fat is more calorically dense than protein and carbohydrates.
It is NOT necessary to track macronutrients or calories but can help you reach your fitness goals; whether that be losing weight, maintaining your weight or gaining weight. How? Tracking these nutrients helps you maintain a consistent caloric intake. If, for example, you are trying to lose weight, but are having a difficult time you may benefit from setting up your calorie/macronutrient goals. This will ensure you are in a proper caloric deficit to promote weight loss.
Follow this LINK to learn how to set up your macros in 5 minutes!
Bad Foods Vs. Good Foods
A common question I receive is, "which foods are good and which foods are bad?". In all reality there are not "good" foods and "bad" foods. However, you can make healthier choices everyday of your life. Eating an apple that has 30 grams of carbs (120 calories) is healthier than eating a piece of candy that has 30 grams of carbs (120 calories). The apple contains more vitamins, minerals and fiber. I would say that 85% of my diet consists of the following foods: chicken, eggs, protein powder, rice, potatoes, oatmeal, bread, peanut butter, coconut oil, avocados, fruits and vegetables. They are mostly all natural food sources that are rich in vitamins/minerals and MAKE ME FEEL GOOD! The other 15% of my diet is whatever I'm hungry for or craving that day. It is part of the sustainable diet...I don't restrict foods which can ultimately create unhealthy relationships with food. Like I said in the beginning, I keep things simple. Consistency is key and the key to consistency is sustainability.