My Daily Diet

image(1)

 

This post is for all the lovely girls who ask me what I eat & how much of it! Unfortunately it’s quite hard for women to know how much we should eat, what and when particularly if you’re trying to lose weight. Women’s media has reported for so long that if you eat a low calorie diet, you’ll be skinny. While it’s largely true that if you burn more calories than you take in, your weight will drop; eating half the recommended daily allowance isn’t the answer for most of us.

I didn’t realise how little I was eating until I started using MyFitness Pal to log my food and count my macros. I was really low on energy when I started training regularly and would crash out as soon as I got in from the gym. It was difficult to start eating my recommended daily calories, it felt like my stomach wasn’t big enough and I had to remind myself to make time to eat actual meals instead of my 1 meal a day and a bunch of snacks. I think this is the case for so many women and a lot of girls who contact me about diet & workouts are confused about why they don’t look how they want to when they’re hardly eating. Even if you don’t want to count macros all the time, it’s a good starting point to make a habit of it for a few months, until you build up an awareness of what to eat, how much and how often to make yourself feel healthier and stronger. Diet is absolutely integral to reaching aesthetic goals & building a basic understanding of nutrition is really important if you’re looking for optimum results from your workout. Training and diet is a vital partnership, results won’t be at their best if you have one without the other. Once you’ve built a foundation, you won’t have to log and count everything unless you want to, or you’re training specifically for something.

It took me a while to start to recognise the nutritional profile of certain foods and when I did I found I was eating more or less the same thing all the time just to hit macros. Now, I try and vary it and try new things by substituting the standard rice and chicken for other grains and lean meats like quinoa or turkey. Still, there are certain things I order every time I shop and I’ll do a post later in the week about what they are and why I rely on them.

image

This is a typical food diary for me, I’m 5’5″, weigh 56kg with 17% body fat and eat 2200-2300kcal a day, with a macro split of approx 241g carbs, 165g protein and 64g fat. Sometimes I switch it up so it’s lower carb & higher fat, but try to stick to weekly macros, including if I decide to have a cheat meal.

Breakfast Calories Carbs Fat Protein Iron Sugar
3 Egg Omelette with spinach 210 1 15 19 0 1
210 1 15 19 0 1
Lunch

Chicken & Cashew nuts with broccoli

Sainsbury’s – Chicken Diced Breast, 150 g 236 0 6 45 0 0
Small Handful – Cashew Nuts, 25 g 146 6 11 6 0 2
Sainsburys – Brown Rice, 60 g uncooked 212 43 2 5 0 0
594 49 19 56 0 2
Dinner: Herb crusted grilled chicken w/sweet potato mash, kale & spinach
Mashed Sweet Potato (W/o Skin, Boiled), 250 grams 190 45 0 5 4 0
Sainsburys – Chicken Breast Fillet Portions –  150 g 207 0 3 46 0 0

397 45 3 51 4 0
Snacks
Cnp – Pro Peptide protein shake 1 X 3 Scoop Serving, 3 Scoops 230 6 3 45 0 3
Sainsbury’s – 1% Fat Milk, 350 ml 151 17 4 13 0 17
Petit Filous Strawberry – 50g Pot, 100 g 96 13 2 5 0 12
Blueberries – Raw, 25 g 14 4 0 0 0 2
Metcalfe’s Skinny Topcorn – Sweet N’ Salt Popcorn, 25 g bag 115 18 5 2 0 5
Green and Blacks Organic – Mini Chocolate Bars, 15 g bar 84 7 5 1 0 0
Sainsbury’s – 1% Fat Milk, 200 ml 86 10 2 7 0 10

792 78 21 73 0 49
Intra Workout
Haribo – Tangfastics, 40 g 136 31 0 3 0 24
136 31 0 3 0 24
Totals 2,129 204 58 202 4 76
Your Daily Goal 2,200 248 61 165 100 77
Remaining 71 44 3 -37 96 1
Calories Carbs Fat Protein Iron Sugar
Advertisements

Macro right for your type!

tumblr_mz1pgbyKHt1qbxs2qo1_500

 

Forget calories, if you want to buff up, you need to start counting your macros. Macronutrients refer to your daily protein, carbohydrate (including sugars) and fat intake. They are basically a solid way of eating healthily and ensuring your body gets  all the energy and power it needs to function within your daily calorie intake.

Macros are especially important if you’re trying to change your body. When I first joined the gym, one of my primary reasons was so I could look good but still eat what I liked. When my results quickly hit a plateau and I sought help from a PT and the internet (of course, who wouldn’t?!) I discovered that unfortunately, you can work out every day of your life, but if your diet sucks, your body will too.

I felt incredibly tired after workouts, when what I was actually hoping for was a new lease of energy and life. Why was I spending £50 a month and lifting all these weights if I was sabotaging myself in the kitchen as soon as I got home?

I committed to change my diet in January and since amping up my strength training (more on this coming soon) I’ve been really into counting macros. Knowing I am getting the right amount of protein for toned, lean muscle, enough carbs for energy and the right amount of healthy fat to keep me feeling full makes me feel like I’m making the most out of my workout. I feel healthier and full of energy, no matter how late I have to stay at work, or how early I have to get up. They say abs are built in the kitchen and since counting macro’s my tummy is flat every day!

The key to tracking macros is simple now that there are so many great nutrition apps. How far you get into it depends on your lifestyle and goals. You can track macros simply, or you can work out your split per meal and get really rigid with it. Generally though, unless you’re training 5+ times a week, keeping it simple will help you maintain it as part of your lifestyle.

So if you want more energy, better results from your workout and increased strength and fitness, start in your kitchen.

1. Find your body type

Everyone’s body is different and will require a different calorie intake. Find out whether your body shape is Ectomorph, Mesomorph or Endomorph. Superskinnyme is helpful if these words look like Spanish to you, they even have a calculator.

2. Know what you need  for your body type:

The values below are based on a sustainable body fat loss of 1/2 a kilogram a week. If you want to maintain your current body fat (this is not weight, but the percentage of your body which is just fat) then you can increase your calorie intake slightly, by up to 500 Kcal per day.

An Ectomorph female of 50kg will need around 2050 calories a day and the macro breakdown will be as follows:

Protein – 150g    Carbs – 227g    Fat – 60g

For every 10kg of weight, add 300 calories, 30g protein, 8g fat and 27g of carbs.

A Mesomorph female of 50kg will need around 1780 calories a day, with macro breakdown of:

Protein – 150g    Carbs – 201g    Fat – 42g

For every 10kg of weight, add 30g protein, 6g fat and 21g carbs.

An Endomorph female of 50kg will need around 1540 calories a day and the macro breakdown will be as follows:

Protein – 150g    Carbs – 132g    Fat – 46hg

For every 10kg of weight, add 30g protein, 8g fat and 11g carbs.

3. Track your macro intake!

Download the My Fitness Pal App, a kind of high-tech food diary. You just type in what you’re eating, or even better, scan the barcode using your phone camera and it automatically registers all of the macro nutrients and also the micro nutrients too (vitamins and minerals). You can click on the pie chart button and basically ensure you’re meeting your daily intake.

Macro Tips:

If I’m planning dinner out and know what I’m having (ie. a massive, greasy burger…) I try to log ahead of time, so I can still have a treat and ensure the rest of my food that day fits into my macros…guilt free!

If you’re not used to training or working out regularly, 150g protein will seem like a lot. I sometimes need 2 protein shakes to meet that if I’m not having a lot of meat or fish that day. If getting a lean, toned look is your primary goal, protein is your most important macro to meet and you may want to consider shakes for convenience. Otherwise, get used to carrying turkey breasts around in your pocket for an opportune snack.

I hope this guide has made macros friendly and simple. If you use it or want any advice, comment, contact or tweet me!