#121 - MACRO NUTRIENTS - SOLO PODCAST

ROAR Knowledge Podcast - Fearless Training

MACRO NUTRIENTS - Fearless Training ROAR Knowledge Podcast Episode #121 🎙️📺🦁 It's SOLO podcast time. Today we talk about Macro Nutrients and how that correlates to your physique goal success in the realms of training and nutrition with real takeaways you can start applying now. MACRO-NUTRIENTS: THE BREAKDOWN

We have calculated how many calories you roughly require each day and briefly how to adjust them to your current goals; Fat loss or muscle gain. Now let's learn just how to fill those calories up in the simplest way, to achieve your goals with sound healthy habits.

MACRO-NUTRIENTS (AKA MACROS)

If you are really on the ball then you can also (or you already have) calculate your macronutrient amounts given your total calories and then working out each macronutrient value until you reach the numeric calorie goal, you did in regards to energy balance.

PROTEIN

(4 Calories per gram) Protein the most important macronutrient but often over emphasised but non-the less vital for muscle preservation, protein synthesis, anabolism (growth) plus many other bodily aids. Protein will keep you satiated and feeling fuller for longer whilst also having a higher thermo genic effect in that it utilises more calories in the digestion process. Depending on how much protein rich foods you like to consume each day along with your goal (Fat Loss/Muscle Gain) will depict your daily intake. The main thing as you will learn is to make it work for you. Viable scientific studies have given us some optimal guidelines from minimum to maximum. 1.3 – 2.8grams per kg of bodyweight per day

FATS

(9 Calories per gram) If you haven’t already cottoned on by now there is no good or bad food responsible for weight gain, only too many calories ingested hence the last videos “calories are king” in regards to energy balance As fats are an essential macronutrient for healthy bodily function we will address this before carbohydrates. Again as a guideline from legible research here are some guidelines from minimum to maximums depending on how much fat you want/like to consume each day relative to your goals. 0.5 – 1.5grams per kg of bodyweight per day

CARBOHYDRATES

(4 Calories per gram) The remaining calories we can fill/spend on carbs. It is important to understand that a higher carb/lower fat vs. higher fat/low carb approach is neither better than the other but rather comes down to your preferences and nutritional requirements. The amount of carbohydrates will also largely depend on how active you are on a daily basis and as always your body composition goals. With that firmly in mind below are some guidelines to start with.2g – 5grams per kg of bodyweight per day

EXAMPLE

For an example:75kg (165 Pounds) – MaleCalories: 165 pounds X activity factor (15) = 2575Protein: 2.5g x 75kg = 187g x 4 because protein contains 4cal p/gram = 748calFats: 1g x 75 = 75g x 9 because fats contain 9cal p/gram = 675cal Carbs: 3.8g x 75g = 285g x 4 because carbs contain 4cal p/gram = 1140calTotals:Protein: 187g = 748cal Fats: 75g = 675cal Carbs: 285g = 1140cal Calories: 748 + 675 + 1140 = 2563 per/day Online Coaching - Custom TRAINING & NUTRITION Programs: https://www.fearlesstrainingunited.com/ VIP COACHING: https://alexconnor.com.au/apply/ Coaching/Business Inquiries: [e-mail] https://alexconnor.com.au/ Subscribe & Follow along for more: » Subscribe: https://bit.ly/FearlessChannel » Facebook: https://www.facebook.com/groups/227661021434383 » Instagram: https://instagram.com/Fearless_Training_ » ROAR Podcast: https://bit.ly/FTRoar