Following last weeks first post in the Body Composition Series, which is a free set of blog posts giving you the tools to lose or gain weight (depending on your preference, of course), we are expanding your knowledge a little further now into what your baseline recommendations are.
There are, as always, varying opinions as to what works best; what ratios of Protein:Carbs:Fats will work for you, when to eat, how many bpm to chew at and not to eat 5 days before you go swimming. Just in case.
Bad jokes aside, we are going for the 'Teach a (wo)man to fish' approach... giving you the tools, the boat, and showing you where the fish are and encouraging you to go fish.
For the most part, though, you have to put on your big boy pants and take some action with these tools - learn what works for you. That way you can pass on the tools to your friend, spouse or children, responsibly and with some honest authority,
Sheep just follow. Don't be that person. Stop following diets. Stop following your friend who is following her mates diet because her mums mate lost 5lb. Start implying lasting principles - We're not giving you a quick fix, we're giving you a quick change of direction if you're lost.
Methods are many,
Principles are few.
Methods always change,
Principles never do.
Side note before we proceed; More than just 'Weight loss', our goal is actually to get your strong and lean. There is a huge difference. Your mentality will have to be geared towards becoming strong and looking to have a healthy body fat % at some stage - the sooner the better. But that's for next week. For now we will expand on how much, in calories, you are supposed to eat for your own weight, age, height, activity levels and goals. We saw that using the free apps like Myfitnesspal calculator that it is very easy to get a good guideline to work from. Now we will look at what macronutrient ratios are and how they are our friends. Friends that dictate a lot, from body fat% to mood, energy levels, brain function, hormone levels, and happiness. For our purpose, though, we want to keep it painfully simple. Like last weeks post, you are encourage to dig deeper - whether it means getting in touch with us or doing your own research.
OOOOOH, MACRO FRIENNNNDS - Have we got your attention?
BODY TYPE AND TYPICAL GUIDELINES
Defining 'who' you are in terms of your existing body composition will be your first step into defining which ratios of protein:carbs:fats you should be leaning towards. So let's have a look-see at typical requirements, while keeping in mind...
- Narrow hips and clavicles
- Small joints (wrist/ ankles)
- Thin build
- Stringy muscle bellies
- Long limbs
- Typical high tolerance for carbs
- Generally a high Basal Metabolic Rate
- Guideline intake 25% Protein 55% Carbs 20% Fat
- Wide clavicles
- Narrow waist
- Thinner joints
- Long and round muscle bellies
- Typically moderate carb tolerance
- Generally a moderate Basal Metabolic Rate
- Guideline intake 30% Protein 40% Carbs 30% Fat
- Thick rib cage
- Wide/thicker joints
- Hips as wide (or wider)
- Shorter limbs
- Typically a low carb tolerance
- Generally a slow metabolic rate
- Guideline intake 35% Protein 25% Carbs 40% Fat
Okay, I said it would be painfully simple. So, above you now have a slightly expanded guideline. What body type are you? What is your baseline recommended intake? Simple starting place. Go back to your Myfitnesspal calculator and type in your individual needs - It will break down what amounts you should be looking to hit in terms of calories per meal per day.
Grand. Okay, so for a few reasons, the main one being the simplicity to adhere, I believe that aiming for 3 'square' meals a day is a good guideline. We all know that a good brekky is super important, sure your folks have been telling you that since forever-ever. We know that a decent gap between feeds is important, to rest and digest and break past that first insulin response instead of eating so often we have chronically elevated blood-sugar levels making us fat and unhealthy, tired and mentally not the full shilling.
So let's aim to eat every 4 or 5 hours, a decent, balanced meal with the aforementioned ratios for your body type. Throw in a snack somewhere if you feel like it, which will make 3 decent meals and 1 stop-gap to keep you going.
Now the picture is clearer. What to eat (more below - hang on!!). When to eat (figure out when suits you and make it suit your day and goals). And how much to eat.
- Rotate your food choices often to avoid building intolerances and keep it interesting
- Always buy the best quality of what you can afford
- Cut out inflammatory foods - Commonly Gluten, Wheat, Dairy, Sugar, Trans-fats, Cooking Oils, Processed food and the shit you can't pronounce (That can't be good, right!?)
- Load up on veggies - Keep it colourful, cruciferous (give or take a thyroid issue) and make sure you're not overcooking them
- Keep proteins as wild as possible - Rotate meat, fish, poultry, foul, eggs etc
- Be responsible with your amount of typical 'carbs' such as potatoes, rice, sweet potatoes, GF bread,
- Keep your fat choices good choices - Don't use Olive Oil to cook with, it oxidizes under high heat and turns rancid. Our take on fish oils is the same; they are meant for cold water fish, not room temperature humans. Avocados are your friend. Eggs are too. Nuts and Fishies, too.
- Stay hydrated. Please don't tell me this is an issue. PLEASE!
That's it for now. If you put in place your overall requirements from last week then well done! Now refine it with this weeks post and you will have made a giant leap in just 2 weeks!
Due to the good response last week I will keep the same ethos this week; that being that you can get in touch and let me know what you would like me to talk about next week. The plan is to delve a bit deeper into what is stopping you from getting your body right. You might be surprised what the most important things are.
What would you like to know?
Thanks for reading,