Good morning everyone :-) Todays final macro to discuss is FATS. The 2 types of fats we like to consume as healthier are polyunsaturated and monounsaturated. We like to stay as clear as we can of saturated and trans fats, however a little (minority) is ok. Id like to recommend supplementing omega three tablets daily, fat that the body needs, as well as certain fatty acids found in some fatty fish. Fats help with burning fat, as well as fueling the body to an extent. When we put together our eating plan, the two macros we MUST hit are proteins and fats, then we fill up our plan with the balance of carbs. So far I have promoted certain numbers, lets do a quick example for losing fat on roughly a 10% deficit. Using calorie calculator, inputting your height, weight, gender and age, lets say 50kg female, trains light 3 times per week on a 10% calorie deficit. We want to aim for 45% protein, 30% carb and 25% fats. So the number we get from the calculator is 1066 calories per day. Protein - 480 calories Fats - 266 calories Carbs - 320 calories 120g protein which is on the higher end 30g fats which is on the lower end 80g carbs which is ok, provided you are a little active and carbs effective after workout and for breakfast. Later on today I will post up a list of good fatty foods to help with your meal planning, there will be more, but it will be a good start so you can plot all your numbers and meal times for your plan.
Posted on: Tue, 09 Dec 2014 05:37:16 +0000
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