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In this episode you’ll learn how to setup your diet for success, plus…
- What foods you should eat.
- How macronutrient timing will completely change your life.
- What tech you should use to keep you in check.
- Timing based on when you workout.
- And much, much more.
Basics to setup your diet
- Find your ideal bodyweight
- Run your protein number off of this bodyweight
- Setup your 40/30/30 (carbs/protein/fat)
- Download MyFitnessPal for iPhone / Android
- Click on app/more/goals/calorie & macronutrient goals
- Set your macronutrients to 40/30/30
- Adjust your calories until it hits your protein goal
For example, mine is 200 pounds, so my ideal calories are 2665. It’s an easy trial and error game.
Now you know how much you should be eating each day. That is your target.
What should you be eating…
Start with your protein… you usually want to have your protein broken up evenly between the number of meals that you’ll eat that day.
So, if I eat 4 times, I’m going to have 50 grams of protein per meal/feeding.
If you’re a little off on this, don’t worry about it. It does not need to be exact. It’s just a guideline.
At first, with the fat, just see where you’re at when the day ends.
This is where meal prepping, or eating similar things for most days is very beneficial. You’ll have much more control over these adjustments.
Lastly, you’ll plan your carbs
This one is pretty easy.
You want to eat the majority of your carbs around your workout.
Yes, you NEED to be working out. I don’t care who you are. Your body is supposed to move, so move it.
You should be moving everyday, and strength training 3-6 times a week.
I don’t care what type of strength training you’re doing (CrossFit, Barre, Yoga, etc.).
Just know that you need to be doing strength training, and endurance training. If you want to see how I setup my training/moving click here: My complete six pack diet, training, and lifestyle plan
Here are a few scenarios…
Setup your diet for 6am workout
* Eat some old fashioned oatmeal, almond butter, and protein powder at 5am.
* Eat a banana, and a protein shake after your workout (7am).
* Spread the rest of your daily carbs out over the rest of your day
Setup your diet 12pm workout
* Eat green shake for breakfast around 6-8am.
* Spinach, kale, full fat yogurt, protein powder (see my Green Machine Shake post).
* Eat an apple, and some almond butter around 10-11am.
* Eat banana, and protein shake after your workout (1pm).
* Eat a bowl of old fashioned oatmeal, and eggs around 2-3pm.
* Spread the remaining carbs over your dinner meal(s).
Setup your diet 6pm workout
* Eat green shake for breakfast around 6-8am.
* Spinach, kale, full fat yogurt, protein powder (see my Green Machine Shake post).
* Large salad for lunch.
* Oatmeal with protein powder around 4-5pm.
* Eat banana, and protein shake after your workout (7pm).
* Spread the remaining carbs over your dinner meal(s).
You should be seeing the trend here.
You’re eating low glycemic carbs the meal before your workout, and then a higher glycemic carb right after your workout, and finally more low glycemic carbs the rest of the day.
It’s possible that this seems overwhelming right now, but just start using the MyFitnessPal app, and trust me, it will get easier.
This is something that YOU NEED TO LEARN HOW TO DO. It’s so much more important than any subject that you were forced to learn in school. So much more important!
Water
Simple.
Drink .75 ounces per pound of bodyweight. Done.
Use the app called Waterlogged to track your daily water intake. And buy the upgraded version, so you can get the smart reminders.
Resources and links mentioned in this podcast
MyFitnessPal – iOS download | Android download
Waterlogged – iOS download | Android download
Partners mentioned in this podcast
– InsideTracker.com – Use code ALLAROUNDJOE for a discount.
– WHOOP.com – Use code ALLAROUNDJOE for a discount.
*above could be affiliate links. I get a small commission if you click through them and buy, but they in no way make the products cost anymore. If you decide to use them please let me know so I can thank you.
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