nutrition

MyFitnessPal – The Tool I Used To Lose The Last 5kg

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MyFitnessPal.com is the best tool to keep you accountable when it comes to tracking your food.

At the end of the day, your food is going to make you or break you.

If you want a ‘real’ transformation, you must keep track of how much you are eating.

More specifically, you need to keep track of the ‘macro-nutrients’ you are eating and in what portion.

Macro-nutrients (macro’s) are your three main energy sources:

1. Carbohydrates (clean sources such as sweet potato, brown rice, oats, Ezekiel Bread. Not so clean sources are breads, pastas, white potato, white rice)
2. Protein (chicken, turkey, lean cuts of red meat, fish, eggs)
3. Fats (good fats such as avocado, macadamia oil, coconut oil, cold-pressed olive oil)

Many of the bodybuilding / body transformation websites recommend a percentage of 40% carbs, 40% protein and 20% fats. This seems to be a ‘standard’ formula for good consistent fat loss. This is NOT my recommendation for you…just an example of what you will find when you ‘google’ around.

NOTE: THIS COMBINATION OF MACRONUTRIENTS (40/40/20) IS NOT IDEAL FOR EVERYBODY – IT IS UP TO YOU TO HAVE A PLAY WITH YOUR MACRO PERCENTAGES TO SEE WHAT YOUR BODY RESPONDS TO BEST. DO 4 WEEK BLOCKS OF DIFFERENT RANGES AND SEE HOW YOU GO. SOME PEOPLE WORK BETTER ON LESS CARBS AND MORE FATS. OTHERS NOT SO MUCH. TAKE THE TIME TO DISCOVER YOUR BODY, HOW IT METABOLISES AND STOP WASTING TIME ‘WONDERING’ FIGHTING THE UPHILL BATTLE OF ‘GENERIC’ WEIGHT LOSS PLANS.

This percentage is broken up into 5-6 small meals per day consisting of:

Breakfast – carbs (such as oats) and protein (such as 1 egg plus egg whites)

Snack 1 – protein / vegetables (such as chicken / greens) if post workout more carbs here.

Lunch – protein / greens / fats (such as meat, mixed greens and veg or salad, plus olive oil or similar for dressing)

Snack 2 – protein / greens / carbs – if post workout (such as meat / vegetables / rice)

Dinner – protein / greens (sometimes carbs if post workout)

Snack 3 (optional) protein / greens (such as eggs and celery)

Preparing for a fitness model competition is a little different than just the desire to lose some ‘weight’. It’s about body mastery and learning exactly how your body responds to the nutrition and training.

That’s why myfitnesspal is the best app out there (in my humble opinion) for tracking your nutritional intake.

It clearly shows you the calories you are eating and best of all…it shows you the percentage of macros as you are going along through your day in a clear pie chart. It enables you to see how much more of any one macro you need to consume.

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I had days where I was WAY under in my protein intake – this was important because I needed the protein to build muscle (which in turn burns fat). I was able to change my meals according to how I was tracking. Especially on hectic days when it was more challenging to feed consistently.

Myfitnesspal is my life-line when it comes to keep my nutrition on track.

I know there are a lot of them out there…but this one has a MASSIVE nutritional database and there a very few foods I ever need to create.

I have recently started logging my own recipes just to see the calorie and macronutrient content so stay tuned for the release of those!

www.myfitnesspal.com

If you enjoyed this post you may also like to check out:

What To Eat After A Workout If You Are In A Rush

and

How To Get Motivated ‘During’ A Workout

Here’s to kicking some serious fat loss butt!

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Wendy Bentley