GET YOUR EDGE for SUMMER in the KITCHEN!
If you wanna build or get those WASHBOARD ABZ OUT FOR SUMMER!?… then it all begins with getting your preparation in the kitchen SPOT ON?
I use the very common rule of thumb that works very well generally speaking for most people. Aim for circa, 1-1.5 grams of protein per kilo of body weight.
So if you are:
- 100 kg then you aim for circa 100-150gram of protein over your day’s meals,
- 55kg = 55-77.5 grams of protein.
As you can see, by the pie chart which simplifies the macronutrient breakdown at a glance for you to easier understand.
MACRONUTRIENT BREAK DOWN
DIFFERENT ENERGY OUTPUT DAYS
MACRONUTRIENT BALANCE / DEFICIT
1. OPTIMAL HIGH ENERGY STARCH INTAKE – POWER, STRENGTH & HYPERTROPHY
MALE: FEMALE:
Protein -100g-= 400 cals Protein – 55g = 220 cals
Starch – 100g = 400 cals Starch – 55g = 220 cals
Fatty acid -11g = 100 cals Fatty acid – 5.5g = 49.5 cals
Bringing you an even ratio of Starch to Protein. They are both matched in caloric value. The Starch will break down into energy first to aid the breakdown and distribution of the Proteins. Once the cal’s run out from the starch, you will now have the cal’s from the fatty acids from the meal. This is awesome, your body starts to utilize fats off of the meal and when they run out… Ketosis is next. (You will use the body’s fat stores for fuel to keep you moving till the next meal)
2. MEDIUM ENERGY STARCH INTAKE WEIGHT LOSS & HYPERTROPHY
MALE: FEMALE :
Protein -100g-= 400 cals Protein – 55g = 220 cals
Starch – 66.6g = 266.6 cals Starch – 36.6g = 146.6 cals
Fatty acid -11g = 100 cals Fatty acid – 5.5g = 49.5 cals
This ratio gives your body a deficit of 1/3 fewer cals of Starch to Protein. The Starch will be used up faster with 1/3 less, so this means that the fat from the plate is up next EVEN FASTER, bringing in the holy grail of fat burning… again, EVEN FASTER… Ketosis is next. (You will use EVEN BIGGER amounts of the body’s fat stores for fuel to keep you moving till the next meal)
3. LOW ENERGY STARCH INTAKE WEIGHT LOSS
MALE : FEMALE :
Protein -150g-= 600 cals Protein – 55g = 220 cals
Starch – 33.3g = 133.2 cals Starch – 18.3g = 73.3 cals
Fatty acid -11g = 100 cals Fatty acid – 5.5g = 49.5 cals
This ratio gives your body a deficit of 2/3 fewer calories of Starch to Protein. The Carbs will be used up even quicker now to break down the Protein, so the fat from the plate is up EVEN FASTER AGAIN! then, EVEN FASTER AGAIN… Ketosis is next. (You will use EVEN BIGGER again amounts of the body’s fat stores for fuel to keep you moving till the next meal)
As the carbohydrate defecate becomes bigger against the ration of Protein macro’s the Ketosis (use of the body’s fat as direct energy) becomes BIGGER.
MEAL SCHEDULING
For optimum nutrient availability, aim to eat between five and six meals a day. Six meals a day is what a bodybuilder or a serious athlete would target. Shorter gaps in between meals are always going to be better for your results across the board, with getting leaner, bigger and stronger.
. Examples of meal scheduling:
• 06.30hrs ‐ 09.30hrs ‐ 12.30noon ‐ 15.30hrs – 18.30hrs – 21.30 hrs. ?
• 07.00hrs ‐ 10.30hrs ‐ 2.30pm – 17.30hrs – 21.30 hrs. ?
• 07.00hrs ‐ 13.30pm – 19.30 hrs. ?
The bigger the gap in between meals will always have an impact on your optimal results in your weight management, hypertrophy & strength goals, not to mention your direct energy levels.
I get clients coming to me looking for the maximum return on their time and financial investment. We quickly take things to the next level with just a little bit of extra focus. With some good forward planning, you will get the optimal results you are looking for ONLY if you put the effort into some good food preparation.
If you are not already in possession of food weighing scales, you will need to obtain a set to get yourself into the regime of weighing your macro’s. At first, it will be a bit of a punish. Before you know it, the scales won’t be needed, you will get most of the weights spot after a month of using the scales.
TRAIN HARD-EAT WELL-LOVE LOTTS-SLEEP DEEP
All the best!
Joseph Ralph
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