Fitniss Freak - Question about diet

[Roselyn]

Debbie,

I have been reading alot about macro and protein intake. Can you tell me what macros are? And I would like to lose about 5-7lbs for summer and tone up. I am 5'4 129 lbs and 43. I just wandered if you had a simple meal plan I could folow to stay on track and eat clean !!!!! I think I saw something about fitday and that you had a spread sheet. If you can email to me (if you have time) my email is [email protected]. Thanks so much.
Roselyn

 

[Fitnessfreak366]

Roselyn,
Just letting you know I have seen this post. I will answer you as soon as I get time.

 

[Roselyn]

no problem. Thanks for taking the time.
Roselyn

 

[Fitnessfreak366]

For your weight and height and age and I figured this up with you working out 5-6 days a week, the calories you should intake to maintain your current weight is 2032 calories a day. If you want to lose weight, you need to cut it by 20% which takes you to 1626 calories a day.

Macros are the fat/protein/carb grams in foods you eat. For instance, 4 oz. chicken breast is 120 calories, 1 g. fat, 26 g. protein and 0 g. carbs. This is just a plain chicken breast baked in the oven.

You key in all the foods you eat at fitday.com and it will calculate the totals at the end of the day with the % of what you've eaten.

Your macro percent should be around 20% fat, 40% protein, 40% carbs. Or if your body loses fat faster with lower carbs then you should go 20% fat, 50% protein, 30% carbs.

It's confusing until you get the hang of it. I always key in the foods I'm going to eat the night before so I am prepared in the mornings.

It's hard for me to tell you what to eat. But the basics are:

* Eat every 3 hours (so at least 5-6 times a day).
* Eat clean which means eat foods in their most natural state as possible. (No processed foods which is everything man-made).
* Eliminate sugar as much as possible.

I post on the Checkin & Challenges forum every day with my workouts and what I eat and so does everyone else who is on that thread. So check it out every day and get ideas on what to eat. We post under the "Hardcore Fitness Maniacs" thread and there is a new thread out there daily.