Macro meal planner vegan full#

So if you decide to eat a high carb, plant-based diet and you balance your caloric intake with the other metrics that play a role (age, body type, daily exercise, etc.), you won’t put on body fat. On the other hand, if you eat a moderate-to-high protein diet that’s high in fat intake, you train your body to burn fat as fuel (like when traditional bodybuilders start to lean out). This is why you see some overweight, unhealthy vegetarians out there.įinally, you can train your body to burn different macronutrients for fuel. So if you eat a high carb diet, chances are that you have trained your body to burn carbs for fuel. It’s also important to note that carbs from fresh veggies and carbs from processed breads/pastas are not the same thing and have a different effect on the body. Maintenance: Middle or low-mid range for maintenanceĬarbs don’t make you fat, too much food can make you fat. In other words, it’s a calorie surplus (regardless of the macronutrient) that puts on the pounds.Building Muscle: High-mid or middle range for mass gains.Referring to carbs ratio in the pie charts, I recommend: Fat Loss: Upper-low or low-end range for fat loss.Įndomorph: This group should generally consume fewer carbs than the rest of the body types.Maintenance: Middle range for maintenance.Building Muscle: Highest or high-mid range for mass gains.

Mesomorph: This group should generally consume a fair amount of carbs. Fat Loss: Lower-mid or upper-low range for fat loss.Maintenance: Upper-mid range for maintenance.Building Muscle: Highest range for mass gains.There are three general body types, with many people falling somewhere in between:Įctomorph: This group should generally consume more carbs than the rest of the body types. *Male or female, if you feel overly fatigued and flattened from your workouts, you should consider increasing your carbs.

Research suggests that women have a greater reliance on fats for fuel during exercise.They may be able to operate on lower carbohydrate* intake than men. Women are more efficient at burning fat and less efficient at burning the glycogen stored in muscle.You’re better off tackling one goal at a time. Why? Higher carbohydrate ratios augment lean mass gains, while lower carbohydrate ratios tend to accelerate fat loss.

Macro meal planner vegan full#

You may ask, “What if I want both?” While lean mass gains can occur alongside fat loss, neither process will occur at its full potential. Here are three primary factors that can help you establish an effective starting point for your macronutrient ratios: Dialing In Your Macrosĭepending upon your physical attributes (height, weight, age, gender, etc.) and fitness goals, you will need to customize your diet to meet your macronutrient and caloric needs. Like I said, this takes patience, but it’s worth the end result. If you don’t, make only one change (two at the most) to isolate the newly introduced approach/tactic, and continue to journal for another 30 days. If you like the results, stay on that path.

Allow for at least 30 days of monitoring to gauge results.

Record your daily food intake meticulously in a food journal.

Use the dietary fundamentals described here as a starting point.

Without giving it enough time to work, you might stop an effective strategy without even knowing it.

It’s too easy to have a misleading impression of what you’re actually eating and what’s actually working.

Without pen to paper and patience, you’re flying in a storm without radar: Three days into journaling, it becomes effortless. Yes, it seems time-consuming and impractical, but you have to decide if you’re willing to do what it takes to be successful. For this, we need to take meticulous notes in a food journal. If you’re not willing to write down every sip of water and every crumb of food you consume throughout the day, you are wasting your time. Human memory alone is not a reliable source for the kind awareness required. It’s also having an accurate awareness of what you eat. At first, the key to your success is not necessarily what you eat.