Nutrition

With so many different diets and nutritional strategies about these days it can be hard to not only find what works for you but to also stay on track when you do. I've spent some time thinking about how to make it easier and this is what I've come up with.

• Avoid white stuff - sugar, flour, salt, milk (and its derivatives).
• Eat Breakfast - after fasting overnight, eating breakfast allows the body to release the proper hormonal responses to remove it from a catabolic state.
• Read the label - If there's anything on it that you don't already have at home then don't buy/eat it.
• Limit intake of grains to breakfast and peri-exercise-this includes rice.
• Eat Like a vegetarian - but add in some meat/fish.

If you're looking to change the way your body looks instead of just eating cleaner then the posts move somewhat but these same principles will apply.


How much to eat?
Hmmm, the million dollar question. In order to answer this accurately your sex, goals, body analysis and daily routines would have to be taken into consideration but for the average Larry the following ranges suit quite well.

To loose weight 12-14 x body weight in lbs (kcal)
To maintain weight 15-16 x body weight in lbs (kcal)
To Gain weight 17-19 x body weight in lbs (kcal)

So, for a 70kg (11 stone) individual, their body weight in lbs is 154 so, their average daily intake is in the region of 2310 - 2464 kcal (to maintain their current weight).

Macronutrients

I could spend a week writing about macronutrient breakdowns but I won't. Again, I'll just touch on this regarding the average Larry.

Carbohydrates - If you follow the 5 rules above, 80% of your carb intake will come from fruit and veg (20% from porridge for breakfast and some rice after training for example). The more colour in your diet the better. This should make up about 1/2 of your calorie intake.

Protein - fish and chicken are great and so are seeds, nuts, legumes and eggs. 1/3 of your calorie intake.

Fats - see protein sources for great fat sources - minus chicken, plus coconut milk. 1/6 of your calorie intake.


Final thoughts:
Remove the wrap and have twice as much filling
1kg of carrots = 300kcal = yorkie bar
If you can't drink coffee without mil and sugar, then that's not a bad thing either!

Alan