Remember also that sleep is just as important as the eating and training, so make sure you take recovery just as serious as the diet and training. ![]() Fats - oils, nuts, avacados, etc.Īt the end of the day if you’re trying to gain weight you need to be in a calorie surplus, and for optimal growth you should try to hit a decent protein intake. Carbs - rice, quinoa, pasta, breads, cereals. My go to proteins are chicken, fish, eggs & egg whites, red meat, and beans. Tons and tons of recipes and suggestions on the internet for macro friendly foods and recipes though. Shoot for 1g of protein per pound of body weight, but realistically speaking as long as you are somewhere between 0.6-1g of protein per pound of body weight, you’ll be okay, but 1g/lb is an easy to remember number which is why I think a lot of people go with that.Īs far as meal plans go I don’t really subscribe to the whole ‘meal plan’ ideology, I like to eat what I like to eat and make things work in my daily calorie/macro allotment. ![]() gaining size and weight with the least amount of fat as possible) most people recommend starting with a 200-300 cal surplus and continually assessing to see how your body responds to this surplus, and add calories in as you see fit. Once you know what you maintain at, if you’re trying to gain weight eat more calories than you burn. ![]() If you’re not already familiar with calorie tracking apps such as MFP, I’d start to learn how to use that app or another one that you’d like to use, and start using a scale to weigh your food that way you know how much you are actually consuming. In reality you’ll have to run trial and error to find where you actually maintain your weight at, this requires tracking your calories and staying consistent with it. Just make these meals a couple days in advance and refrigerate them for lunches or dinners.Figure out what calorie amount your body maintains weight at, you can do this by finding the formula online by just googling TDEE calculator. That’s why these macro friendly meal prep recipes are here to help! Each one includes the macronutrient count so you can easily plan in advance. If I don’t plan, I sometimes find myself way out of balance halfway through the day and it’s hard to fix it. I found it’s much easier to plan out your meals ahead of time so you know exactly how your food fits into your macros in advance. Once you’ve figured out your macro goals, it’s time to start planning! I use the app MyFitnessPal to track everything I’m eating. Here’s a macro calculator that will tell you how many grams of each macronutrient you should eat per day based on your weight, age and activity level. How to Start Counting Macros for Weight Loss – Prevention. ![]() I can’t explain it as well as some others have, so here are some articles that explain it in more detail: Rather than eating tiny amounts, the goal is to find foods with lots of volume but are low in calories and high in protein. But in doing so, you learn SO MUCH about the nutritional value of what you’re eating. The most difficult part about following a macro diet is that you have to log everything you eat. You can eat whatever you love! You just have to try to reach certain goals for how much Protein, Carbs and Fat you’re eating every day. The reason I wanted to give this a try is because it does not restrict certain foods. Have you heard of counting macros? My mom recently started and has raved about her results, so I’ve set out to learn more! These macro friendly recipes are the best meal prep recipes for counting macros because they’re well balanced between protein, carbs and fat!
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