Macro Diet Week 1-4

Sometimes I eat clean and healthy. Other times I tighten the reigns and follow a very precise diet for a few weeks to make some specific changes to body composition, leanness etc… It’s easy to get comfortable and let things slide into your diet without you being fully aware of it.

Here is what I am currently following for the next 4 weeks. Its all measured in grams: protein, carbohydrates and fat. I’ll be posting specifically what I am eating each day for the next few weeks. I know its sometimes easier to just follow a diet that way then figure and calculate yourself. Either way, the information is here for you.

I would like to mention that even though I am in the process, I am not yet a certified nutritionist. Everything below is a recommendation. Something I follow myself.

I’m giving you 2 options for training days. Either you train in the morning, or you train after work.

Training Days (morning workouts)

Meal 1: Protein 20g, Carbs 0g, Fats 18g

Train….

Meal 2: Protein 20g, Carbs 60g, Fats 0g

Meal 3: Protein 20g, Carbs 35g, Fats 9g

Meal 4: Protein 20g, Carbs 25g, Fats 9g

Meal 5: Protein 20g, Carbs 15g, Fats 9g

Meal 6: Protein 20g, Carbs 0g, Fats 9g

* On training days have high carb veggies and grain like Kamut/Spelt noodles, rice noodles, gluten free oatmeal, legumes, squash, potatoes, wild rice, soba/shirataki. Add in extra green veggies with these meals. Stick mostly to high carb veggies as opposed to grains and always have greens on your plate.

Training Days (after work training)

Meal 1: Protein 20g, Carbs 0g, Fats 18g

Meal 2: Protein 20g, Carbs 15g, Fats 9g

Meal 3: Protein 20g, Carbs 25g, Fats 9g

Train….

Meal 4: Protein 20g, Carbs 65g, Fats 0g

Meal 5: Protein 20g, Carbs 30g, Fats 9g

Meal 6: Protein 20g, Carbs 0g, Fats 9g

* On training days have high carb veggies and grain like Kamut/Spelt noodles, rice noodles, gluten free oatmeal, legumes, squash, potatoes, wild rice, soba/shirataki. Add in extra green veggies with these meals. Stick mostly to high carb veggies as opposed to grains and always have greens on your plate.

 

Non Training Days:

Meal 1: Protein 20g, Carbs 0g, Fats 9g

Meal 2: Protein 20g, Carbs 17g, Fats 9g

Meal 3: Protein 20g, Carbs 17g, Fats 9g

Meal 4: Protein 20g, Carbs 17g, Fats 9g

Meal 5: Protein 20g, Carbs 17g, Fats 9g

Meal 6: Protein 20g, Carbs 17g, Fats 9g

*Stay away from grains and starches on non training days.

 

And as always , be aware of how some foods make you feel. Ex: You might be able to eat a white potato no problem but sweet potatoes bloat you. Get to know your digestive system.

 

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