LatinoMusculito
02-10-2010, 08:43 AM
Do any of you have some sample meal plans to share? Like anything within a 1200-1600 cal range?
I'm looking for simplicity here for someone who is new to dieting. Nothing complicated like calculating macro-nutrients and stuff. Just a simple meal plan for losing fat and feeding the muscle.
Adelaide.
02-10-2010, 09:09 AM
I don't have any sample menu to share cause I'm a bit of a picky eater, and mine would make everyone raise their eyebrows.
Calculating macros is kind of necessary when counting calories. If you aren't keeping track and you eat a lot of fat a person can end up hitting their cals for the day without actually eating very much. This leaves them hungry, and likely to overeat. It is also important to calculate macros to maintain heart and digestive health.
vandalgirl59
02-10-2010, 09:44 AM
I pm'd you :) Snoop around the journals though! Lots of good samples
Do any of you have some sample meal plans to share? Like anything within a 1200-1600 cal range?
I'm looking for simplicity here for someone who is new to dieting. Nothing complicated like calculating macro-nutrients and stuff. Just a simple meal plan for losing fat and feeding the muscle.
If you're interested in a "plan" that isn't really a plan but a way of life, check out The Eat Clean Diet by Tosca Reno. Basically, the primary focus is choosing more natural, less processed foods. You put together your meals by choosing various combinations of lean proteins, complex carbs, and healthy fats. She gives examples of "acceptable" proteins, carbs, and fats, and outlines of how many portions of each you should eat, depending on your goals.
I do, however, agree with Adelaide. Counting macros isn't really that much harder than counting total calories. Fat is 9 calories per gram, carbs and protein are 4 calories per gram. Make sure your "calories from protein" are equal to or higher than your "calories from carbs," and keep your "calories from fat" at 30% or less of your total caloric intake (which I think is a USDA nutritional guideline anyways). And as long as I'm on my soapbox, 1200 calories is way too low for anyone, period.