The key to achieving any physique related goal is usually linked to what you put in your body (nutrition-wise!). Whilst there are those that are genetically gifted, and those that take certain pharmaceuticals, most of us have to work around our metabolic rate to achieve those shreds or gains.
Following on from my previous post about calorie counting and macros, I felt it necessary to further explain the smart phone app MyFitnessPal (yes, it’s free before you ask).
After downloading the app, you will be presented with a few questions to build a profile of yourself and your goals, and to work out a suitable calorie target. If you’re looking to lose body fat, I would recommend choosing ‘loose 1lb per week’ as your goal. Choosing to lose 2lb per week will put you into a 1000 kcal deficit, which isn’t sustainable in my opinion.
Now before you start, I suggest adjusting your macronutritent targets (More > Goals) from the default settings to one of my recommendations below:
Weight gain/High performance, 50-60% carbs, 30% protein, 10-20% fat
Fat Loss (weights + cardio), 30-50% carbs, 40% protein, 10-30% fat
Fat loss (weights + little cardio), 30-40% carbs, 40% protein, 20-30% fat
Fat Loss (little exercise), 20% carbs, 40-50% protein, 30-40% fat
These are based on my past experiences, so I suggest you only use these as a guide until you find out what works best for you. If you feel like you need to adjust your calorie intake, you can also simply tap ‘calories’ and set the goal to any figure that you wish.
Now you are ready to start logging your diet and exercise (which I personally don’t do, unless it’s some rare added cardio). All you have to do is click on ‘Diary’ to bring up your calorie goal and the amount of kcal that you have remaining. Simply ‘add food’ to search the vast database to find the closest match to what you’re about to eat, or similarly use the barcode scanner in the bottom right corner. You will be asked to enter your ‘serving size’, which is where the kitchen scales come in handy! At this point I suggest tapping ‘serving size’ to bring up a menu, choose 1 gram and enter the ‘number of servings’ as the amount of grams that the food weighs.
You will notice that your meals are set out into Breakfast, Lunch, Dinner and Snacks. To add up to six meals, and to rename them like I have below, you will need to head over towww.myfitnesspal.com (My Home > Settings). If you have a regular meal, such as pre/intra/post workout shakes, then you can save time by tapping ‘…more’ and then saving the meal, allowing for a faster input.
Now to follow your macros! On your ‘Diary’, if you tap your calorie count at the top it will give you an in depth look at your nutrition. ‘Nutrients’ will show you how many grams of each macro that you have remaining, making it easier to plan your meals. ‘Macros’ will give you a break down of how you’re actually performing against your targets.
Tap at the top > check the amount of macros you have remaining
Meal prep tip: You can input foods a few days in advance, allowing you to know exactly what to need to eat to get your macros spot on! This is also a good way for you to manage your macros around any junk food that you plan on eating, meaning you won’t have to go half the day with no calories remaining.
Now you’re all set to go! If you have any further questions or feedback, please head over to Facebook (Scientia Performance) or Twitter (@ScientiaP or @JNewbury_)
You can also follow me on MyFitnessPal to see my daily food diary (JNewbury_), and tag me in your progression pictures and cheat meals on Instagram (joshnewburyfitness).