Let’s say you have been training fairly hard and eating “clean.” But recently you have become very frustrated at your lack of physique development.
Essentially for all your efforts you are still are not getting the ultimate results that you were looking for. You have achieved a semi-muscular, but unrefined physique.
When this happens to you we can only look at two things…your training and your diet.
Let’s also say you are making good progress in the gym. You are getting stronger, setting new PR’s, and becoming more conditioned.
You are also making better choices at the table. Junk food and garbage have been replaced with nutritious food for the most part.
While your food choices have been better, they are not leading you anywhere near attaining the lean and eye-catching physique that you want. You now believe you are doomed to live life looking smooth.
Trust me you are far from doomed. You just need a nutrition adjustment and this is where macronutrients come into play.
For those of you who do not know your carbohydrates, protein, and fats are the 3 macronutrients or macros for short.
All food falls into one of these categories. It is very important that you know how to balance to your macros so that you can make the most progress. Unbalanced macros lead to an unfinished physique.
If you are eating 2500 calories a day and 80 percent of the intake is sugary carbohydrates then what do you think the end result will be? I will tell you exactly what it will be…a smoother and softer physique.
Even if you are in a caloric deficit at 2500 calories a day, you still need balance with your macros in order to develop your best physique.
For a bodybuilder, the correct macros play a major part in the dieting process. Knowing the amounts and ratios of carbs, proteins, and fats to eat at each meal will allow you to get lean and also retain your muscle.
I have seen the end results of the bodybuilder who has no macros vs. the bodybuilder who is hitting his macros with precision.
Unless the bodybuilder with no macros is an absolute genetic freak, he typically will appear smoother, softer, and not lean enough to compete with the bodybuilder who is hitting his macros.
There is a lot of argument in the iron game about a calorie is a calorie, meal timing etc.
Let me ask you are the carbs in that 32oz fountain soda really the same as the carbs in that sweet potato?
Is not eating the right foods around your workout really optimal for your goals?
If you are truly are looking to develop a top-notch physique then you need to pay attention to both of these aspects or you will be taking up residence in the city of Frustration.
Taking it back to macros the typically most balanced numbers are a macronutrient split of 40 percent carbohydrate, 30 percent protein, and 30 percent fat.
To find out how many grams this would be for your carbs using the example you would take 2500 and multiply it by .4 and then divide that number by 4. To find out your grams of protein and fat you would multiply by .3. You would divide that number by 4 for your protein and by 9 for your fat.
1 gram of carbs and protein are worth 4 calories. 1 gram of fat is worth 9 calories. In this scenario, we have 250 grams of carbs, 187.5 grams of carbs, and 83 grams of fat.
With that said this balanced split may or may not work for you.
You may find that you do not tolerate carbs well and need to drop the percentage down to 30.
You might find that you need more carbs to maintain your muscle and bump the number up to 45 or 50.
The bottom line is that these numbers are very individual and you will need to experiment to find the combination that will allow you to reach your goals.
You also must realize that just because a food falls under a certain category does not mean that all macros are created equal. The carbs in soda and the carbs in a sweet potato will have a totally different effect on your physique. You still must make good choices when it comes to choosing foods too.
When you are really trying to get as lean as possible knowing your daily macros makes the whole journey that much easier. Once you begin to eat in this fashion it becomes second nature. You will not need to count anything.
Combining hard training and proper eating is how you will maintain a lean physique all year. What is also great is that you can make adjustments along the way based on how you are progressing.
Great macros equal a great body. Bad macros equal a bad body.
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