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We know that we need to burn more calories than we’re consuming. We also know that calorie intake is important for building muscle. But counting calories gets old quickly. So what’s the alternative?
Weighing and measuring your food can help you reach your goals, no matter what they are. I have found the most success for myself and for my clients with portioned, balanced meals throughout the day, made up of healthy, nourishing foods that are naturally grown and raised.
All of these guidelines and recommendations are just that. Exact amounts depend on your personal goals, your health and your schedule. Everyone is unique and different and our bodies respond differently.
Generally, I recommend eating 0.7–1.5 grams of protein per pound of body weight. Ideally, it should be by pound of lean body mass, but in order to do that you must know your body fat first (to find that, subtract your fat pounds from your body weight and that’s your lean body mass). If, for instance, you’re a highly active person going to the gym 1–2 times a day and have a job that requires you to be on your feet all day, you’re going to veer on the side of higher protein for optimal results. If you’re looking to lose weight, then you’re going to lean closer to 0.7–1 gram of protein per pound of bodyweight.
In the video below, I recommend staying around 100 grams of carbs per day (you don’t have to count vegetables). You can divvy those carbs up throughout your meals, putting the larger carb amounts closer to your workouts. Again, if you are a highly active person or doing a high-intensity training program like CrossFit, MMA or triathlon training, 100 grams may not be enough for you and you may find that you need to increase your carb intake.
I didn’t mention fat consumption in my video because I don’t measure my fats. I recommend consciously consuming your fats in seeds and nuts, olive oil and coconut oil, and with meat on the bone. I think of fats more in terms of percentages rather than grams. For instance 20% of my daily dietary intake consists of fat, 40% of protein and 40% of carbohydrates.
Eat to nourish and fuel your body. I guarantee if you treat your body like the only well-oiled machine you own, and in order for it to function throughout the day it requires the top-of theline fuel, you will be on your way to making wiser food choices and more disciplined health decisions!
MHP-sponsored athlete Sarah Grace has an extensive background in competitive athletics, ranging from boxing to women’s figure. Currently, she spends her time training and competing in CrossFit and working as a fitness model. She’s also an online fitness and nutrition coach. She holds her CrossFit Level 1 Certificate as well as ACSM CPT and CPTS credentials from Fitness Institute International. You can find her at sgtrainingzone