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In this show we get into How to setup your diet for success (updated), and more!
In this episode you’ll learn about… How to setup your diet for success (updated), plus…
- Exactly what I do for my clients.
- How you can easily setup your macros.
- What apps you’ll need (free).
- What to do if you have questions.
- And much, much more.
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The initial setup…
Find your ideal bodyweight
* If you weigh 200 pounds now, and would like to weigh 150 pounds… then this number is 150. It’s as simple as that.
Run your protein number off of this bodyweight
* This means that your daily goal protein consumption will be 150 grams spread out over the day.
Download MyFitnessPal for iPhone / Android
Click on app/more/goals/calorie & macronutrient goals
Set your macronutrients to 40% carbs / 30% protein / 30% fat
* Once you take a look at this on MyFitnessPall it will all make sense.
* You will simply adjust your calories until it hits your protein goal of 150 (example).
Another example, my weight 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. Easy, right?
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 or feeding (as I like to call them).
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, and each day will be different, but you’ll get the feel for it.
For the fats… 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, and end up hitting your targets more often.
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.
Here are a few scenarios… UPDATED AND REVISED
6am workout
* Eat green shake for breakfast around 11am-12pm.
* Spinach, kale, full fat yogurt, protein powder (see my Green Machine Shake post).
* Eat some old fashioned oatmeal, almond butter, and protein powder at 2-3pm.
* Eat a large salad around 5pm.
* Spread the rest of your daily carbs/protein/fat out over the rest of your day
12pm workout
* Eat banana, and protein shake after your workout (1:30pm).
* Eat green shake for breakfast around 2pm.
* Spinach, kale, full fat yogurt, protein powder (see my Green Machine Shake post).
* Eat a bowl of old fashioned oatmeal, and eggs around 5pm.
* Spread the remaining carbs/pro/fat over your dinner meal(s). Don’t worry about eating late. If you’re working out hard like you should be… this is actually one of the best times to eat.
6pm workout
* Eat green shake for breakfast around 11am-12pm.
* Spinach, kale, full fat yogurt, protein powder (see my Green Machine Shake post).
* Large salad around 2-3pm.
* Oatmeal with protein powder around 4-5pm.
* Eat banana, and protein shake after your workout (7pm).
* Spread the remaining carbs/protein/fat over your dinner meal(s).
You should be seeing the trend here. In this updated version of How to setup your diet for success I have you following a form of intermittent fast, which I have seen amazing results with.
The goal is to have 14-16 hours between your last meal of the day, and the first meal of the next day. It’s really that simple.
What you’ll find is more energy, an easier time losing body fat, and a clearer mind for your work tasks.
During the rest of the day, or your eating window…
You’re still following the original How to setup your diet for success principles of eating low glycemic carbs the meal before your workout (unless it’s before your eating window), 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
– AAJ 155: Eat these foods
– AAJ 080: The super easy strength program that will get you quick results
– AAJ 128: How to pick a CrossFit gym or Trainer
Partners mentioned in this podcast
– InsideTracker – Use code ALLAROUNDJOE for a 10% discount.
– WHOOP.com – Use code ALLAROUNDJOE for a FREE month.
*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. Affiliate Disclosure
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