If you missed my past two Sports Nutritionist experience blogs you can check out Part 1 and Part 2 here. Today’s post is the last leg of the my nutritionist experience (until more updates, which let’s be real, there will be updates). I’m slightly hesitant on sharing some of this information and not just because it’s personal…but, because it is personal, everybody is going to be different and what works for one person (me) may not work for others (you). However, I think this can help you get an idea of what my macro goals are currently and why as well as an example days this week of what I’ve eaten.
First, I’ll say this again: everybody is different. Calories and macros are going to differ based on body type, body composition, metabolism, RMR (resting metabolic rate), body goals (lose fat, gain muscle, etc.), activity level, previous issues (restricting your metabolism), and much more. So keep in this mind as you look at my diet and macros and compare them to your life. I hope this helps people understand some basics and how attainable it is, but also that no lie it is a struggle at times. If you want to start tracking macros for yourself, I would suggest you meet with a dietician or nutritionist of some sort or another trainer who can calculate your personal numbers for you! With that, here I go…
For me, my goal to aim for hitting each day is 140 g protein, 70 g fat, and 300 g carbohydrates–which gives me a total of around 2400 calories a day (technically 2390 when you do the math). Yes, this is a lot of carbs, but as mentioned before, I am trying to gain weight and gain muscle so this phase I am on is “bulking” (versus a cutting phase). The nutritionist said I actually need to be eating around 3000 calories to boost my metabolism and increase my RMR, but if I increased it to 3000 right away, I would put on fat which I definitely don’t want. So the nutritionist stuck me with 2400 a day.
The biggest thing people probably think when I need to gain muscle and weight is that I can fill my diet with junk food or processed food or added sugar, but in actuality, I fill my diet with whole, nutritious food most of the time. The only time there will be more processed food is right after a workout because this is the time you need those fast acting carbs (pretzels, goldfish, Ritz crackers, etc.) For me, reaching my carb and fat goal has been difficult whereas I tend to go over in protein. I am working hard to try and switch things around to correct this (because you want to get right onto your macros as possible and not go over). So with that here is one example day of what I ate!
*Note I have more added sugar in my diet today that I normally like or have*
Breakfast: 1 Siggi’s 0% yogurt (Acai and Mixed berries) and 2 pieces of Rudi’s Sprouted Honey Wheat Bread–1 with 1/2 tbsp natural peanut butter and 100 g banana, and 1 piece with little less than 1 tsp. whipped butter
Snack 1 (after workout): 1 oz. Original Beef Jerky and 24 Pretzel snaps
Lunch: 133 g of sweet potato mashed (about and mixed with 4 oz. rotisserie chicken, 2 cups of kale and 90 g of butternut squash (both sautéed in a little olive oil)
Snack 2: 100 calorie pack almonds, 1 clementine, 1 ultra thin slice Sargento provolone cheese
Snack 3: Oatmega Protein Bar
Dinner: 2 oz. Banza Chickpea Pasta with spinach, broccoli, and tomatoes mixed in, side of steamed yellow squash/zucchini slices, 1 honeycrisp apple, 6 oz. glass of 1% milk
Snack 4: Ezekiel 4:9 Sprouted Grain English muffin topped with 1.25 tbsp. Justin’s Classic Almond Butter, 1/4 cup blueberries and 1/4 cup strawberries (mini dessert pizzas)
If you have any questions or comments I would love to hear from you and help answer them! I plan to do more “days of eating” in the future if they are helpful, so let me know!