Some Basics and the mother of all websites!! Kidding! But I do love, If it fits your macros, pictured above. This site is an excellent source for relevent content and nutritional information. I reference it in my post later.
Everything that we eat, each macronutrient, causes a metabolic and physiological response in our body. Manipulating what macronutrients we consume and when, will determine the rate at which we lose weight or gain muscle. No one should lose any more than 1-2 pounds per week. This is a healthy rate of weight loss.
In order to determine the number of macronutrients your body will need will depend on your fat loss and weight maintenance or muscle building goals. Also figured into your daily macro requirements are how often you are working out. In general, you will need more protein to build and repair muslce and on days that you are lifting/working out. It is similiar to the increase in daily calories and energy for days that you are lifting or are working out.
Fitness competitors workout 1-2 x’s, daily. On the average, I work out 4 x’s a week, more or less, depending on the week. My highest carb day is definitely the day I train legs.
Diet is determined on your determined daily macro count. Find out yours, here. You will need your height, weight, age, and current body fat %. You can use a rough estimate of your body fat. This will get you in the right ball park.
Note: When you strictly follow any plan, adjustments are always made and plans tweaked. No nutritionist or trainer will know exactly how your body will respond to what it is told to eat and how it is told to perform. This is why it is important to journal and take progress pictures. It is absolutely necessary to check in weekly or biweekly with a trainer, nutritionist, or with yourself.
Body % fat can be determined at most gyms for free with an appointment by a personal trainer.
Just like you should do with your finances, you should look at these numbers every day. Being on a budget is much like being on a diet. It all counts. It all adds up.
Determine your macros. Decide your goals. Know how often you plan to work out and how many times a day you plan to eat. Then you can write your diet. IIFYM’s macro calculator will figure this out for you, too. It tells you the numbers of nutrients needed per meal.
I hope this information was helpful. Keen an eye out for my leg workout this week, and progress update, with pics!