![]() ![]() The most important part is picking a meal cadence that you can stick to. So if you’re having problems eating 6 meals a day because of meal planning and food portioning, cut it back to 4 bigger meals per day. Remember, Living Lean is not be about constantly worrying about your next meal. Your meal plan needs to fit your lifestyle Simply prep your food then plan to eat your meals and snacks every 3 hours throughout the day.īut if you don’t have enough time or don’t want to put in that much effort, pick 4-5 meals per day instead. If this is not an issue for your lifestyle, feel free to go with 6 small meals a day. ![]() This means you always have to be prepared with the food, which takes a lot of preparation. However, one of the issues I experienced with having a small meal every 3 hours is you’re always eating. In Awaken The Abs Within I talked about having 6 meals per day because that’s how many I used to eat. It doesn’t matter what number of meals you pick. The first step is to decide how many meals and snacks you are going to eat throughout the day. How to calculate how many calories to eat per meal and macros Step #1: pick how many meals and snacks you want to eat per day This is just one of the many reasons why it’s important to have a protein source with every meal and snack throughout the day. Glucagon helps balance insulin in the body, thus helping to keep the body in fat burning mode versus fat storing mode. However, when you add a protein source to this high sugar meal, it helps balance the insulin excretion via the release the hormone glucagon. ![]() This occurs because of the elevated levels of insulin production (your fat storing hormone) being excreted to remove the sugar from your bloodstream. When you eat a high sugar meal with little to no protein, it puts your body in fat storing mode. If you read my book, Awaken The Abs Within, I go into detail why balancing your hormones is key to Living Lean. This is why nutrition timing is importantĪlso, from a hormonal standpoint, you’re only as good as your last meal. However, to get the best results out of your workouts, it’s important to fuel your body with the right energy requirements for optimal performance and recovery. Hitting your total daily calorie, protein, carbohydrate, and fat goals is more important than hitting them on a per meal basis. It’s most important to hit your calorie and macro goals. This strategy on nutrition timing is more advanced than the last two posts. Why it’s important to know how many calories, protein, carbohydrates, and fats to eat per meal Great question, especially since it was my plan to cover this topic as the third video post in this series. ![]() Now you have asked me how to calculate how many macros to eat per meal, throughout day. I promise, it’ll make a lot more sense to you. How to calculate how many calories you should eat a dayĪfter you check out the above posts, and do your calculations, come back and finishing reading this post. So it’s important to consume the following video posts in order, starting with these: This is the third post of our 3 part series on calculating your calories and setting up your macros for your meal plan. Note: check out the previous two episodes before doing this In this post I’m also going to teach you how to figure out how many grams of protein, carbohydrates, and fats you need per meal. On today’s episode of Live Lean TV, I’m showing you how to calculate how many macros to eat per meal based on nutrient timing. ![]()
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