Make the right decisions on your plate, as you could be putting all that hard work in the gym in the bin don’t go ruining it
If you want to lose that belly, that body fat do the work at home on your food I could go into a lot of detail right now but the best place to start is change what your putting into your mouth, you didn’t get that way through chance you either eat too much food, bad food or have just made the wrong choices….this is not just food this could be alcohol, sugary drinks, lattes anything that’s not water probably isn’t doing you any favours.
Do you know your macros? Macros I hear you say…These are the macronutrient food groups, these are your proteins, fats and your carbs. First let’s figure out how many calories you need each day. Take your bodyweight in lbs and times it by 11-14. Times it by 11 if you have an inactive job and do little or no exercise.
Times it by 12 if you have a fairly active job think postman, bin man etc or you have an inactive job but exercise 2 to 3 times a week.
Times it by 13 if you have an active job and exercise 2 to 3 times a week, or have an inactive job and exercise at a forceful rate 4 to 6 times a week.
Times it by 14 if you have an active job and exercise at a forceful rate 4 to 6 times a week, or you’re an athlete who trains every day or multiple times a day
Once you’ve done that write that number down, that’s your calories for the day
Protein
Now take your bodyweight in pounds and this is the amount of protein youll eat in grams per day
Fats
You’ll be needing between 0.3 and 0.6 grams per Lb of bodyweight, this is determined on yourself so if you prefer the more carb’d based foods like bread, pasta aim for 0.3-0.4 or if your more of a fatty craving like nuts, cheese etc aim towards 0.5-0.6
Now all we have left is Carbs
Now grab your phone, bring up the calculator, and grab your daily protein intake and times it by 4, now times your fat by 9. Add these numbers up and take then away from your calories for the day.
One last step…. all you have to do is divide this by 4 and oooossshh that’s your carbs for the day
These figures will obviously need adjustments as you go along, this is only a guide aim to be consistent and within 5 – 10 grams a day no go away and see what progress you can have
