What are Macro Nutrients?

• Nutrients that provide calories/energy.
• Necessary for growth, metabolism and other bodily functions.
• Since “macro” means big, macro nutrients are the ones we need in the largest quantities.

SEE ALSO: HEALTHY FRENCH TOAST RECIPE!

There are three macro nutrients:

•Protein
• Carbohydrates
• Fat
The amount of calories that each macro nutrient provides is different:
• Protein provides 4 calories per gram.
• Carbohydrates provide 4 calories per gram.
• Fat provides 9 calories per gram.

Apart from protein, carbohydrates and fat, the only other substance that provides calories is alcohol.

Alcohol provides 7 calories per gram. But, this isn’t a macro nutrient since it isn’t necessary for survival.

PROTEIN

Shoot for between 1-1.2g of protein per pound of bodyweight. The less body fat/more muscle mass you have, the more important protein becomes.

Why do we need it?

• Muscle growth and repair of tissues and cells;
• Immune function;
• Production of hormones and essential enzymes;
• Energy production when carbohydrates aren’t available (extreme circumstances);
• Maintenance of lean mass.
Where can we find it?
• Meat, seafood and fish like chicken, turkey, beef, pork, salmon, trout, haddock, tuna, shrimp, clams, etc;
• Charcuterie products like ham, bacon and turkey bacon;
•Eggs;
• Dairy products like milk, yogurt, cheese, cottage cheese, etc;
• Supplements like Protein Powder, Protein bars and even Protein Granola/Ceral.

FAT

Shoot for a minimum of 0,35-0.4g per pound of bodyweight.

What do we need it for?

• Growth and development;
• Energy (fat is the most concentrated form of energy);
• Absorption of certain vitamins;
• Organ protection;
• Cellular membrane maintenance;
• They provide taste, consistency and stability to food.
Where can we find it?
• Nut butters, almonds, cashew (nuts in general), avocados, fatty meat and fish, dark chocolate, butter;
• MCT Oil, coconut oil, sunflower seed oil, canola oil, peanut oil, flaxseed oil, olive oil, fish oiletc;
• Full fat milk, cheese, yogurt and cream;

There are three main types of fat:

• Saturated
• Unsaturated
• Trans

Saturated fat, which can be found in food like mat, fish, butter and cream.

Trans fat, which can be found in roast food, smoked food, snacks and fried food has shown increases in risk of cardiac disease.

SEE ALSO: JOAO RODRIGUES’S 4 WEEK TRANSFORMATION

Substituting trans fat for unsaturated (which can be found in olive oil, avocados, nuts) has been show to diminish the risk of cardiac disease.

CARBOHYDRATES

The body doesn’t “need” carbohydrates. When you have determined your minimal needs for protein and fat, you can fill out the remaining calories you have left with carbs. You can also fill them out with protein or fat, depending on your personal preference.

What do we need them for?

• They are the main source of energy that our body has;
• They’re easily used by the body as glycogen stores in the muscles and liver, so that they can be used posteriorly as a source of energy;
• All tissue and cells in our body can use carbohydrates as a source of energy;
• They are necessary for the nervous system’s correct functioning, along with kidneys, brain and muscles (including the heart).
• Important in intestinal health.

Where can we find them?

• Rice, potatoes, sweet potatoes, pasta and oatmeal;
• Chips, popcorn, bread, cereal and tortillas;
• Fruit, vegetables, legumes and sauces.

Fiber is also a type of carbohydrates, but our body cannot absorb it. This type of carb goes through our intestine totally intact and aids our body in expelling impurities.

Diets low in fiber have shown to cause problems like constipation, hemorrhoids and also increase the risk of cancers, like colon cancer.

Diets high in fiber have shown to diminish risk of coronary disease, obesity and help lower cholesterol levels.

Foods rich in fiber:

• Avocados, legumes, brown rice, berries, some fruit, whole grains, oatmeal, vegetables (the crunchier the better and also a few fiber enriched protein bars.

A BRIEF NOTE ON MICRONUTRIENTS

Even though macronutrients are extremely important, they aren’t the only ones we need to survive. Reaching macronutrients daily goals is important to achieve goals that are mainly related to body composition or performance. But, it’s important that you choose foods rich in micronutrients so that you maintain your health, digestion and overall wellbeing. They can also influence our mood, energy levels, training intensity and satiety.

SEE ALSO: VOLUME TRAINING AND PROGRESSIVE OVERLOAD

Our bodies also need water (it’s recommended that you drink 50-60ml of water per kg of body weight, per day) and micronutrients. Micronutrients are nutrients that our bodies don’t need in quantities as big as macro nutrients, like vitamins and minerals. As long as we eat 2-4 servings of vegetables and 2-4 servings of fruit per day, consume an adequate amount of fiber and include a wide array of nutrient rich food in our diet, we probably don’t have to worry about specifically eating certain foods to achieve our daily micro nutrient goals.

Okay fit people, let’s be honest. At times, life becomes chaotic and fast food is our only available option.

Don’t fool yourselves, fast food restaurants have dominated the world throughout the last decades and are the number one reason for the obesity epidemic in the world.

BUT – fortunately, most fast food restaurants start to provide nutritional values for their food, sometimes even online!

The “boom” these business have had has resulted in easier access to nutritional information for consumer, not to mention the increased offer of “healthier” or lower calories options…

SEE ALSO: DARIO ALVE’S 16 WEEKS TRANSFORMATION

Don’t take this the wrong way, fast food isn’t the best choice for our diet, at all, just like any highly caloric cooked meals that you might have at home. But, the truth is that life can rush us and at times, even in control, we must give in and eat a hamburger. That way we are temporarily satisfied instead of being hungry!

There’s no doubt that what we are about to tell you is essential for you not to ruin your diet when you go by the restaurants in the mall.

#1 McDonald’s

McDonald’s takes spot nr.1 at a global level, it’s easy to see why. Everyone loves that yellow symbol and even the worst moods quickly get better when see it.

When we think about McDonalds, we think about hamburgers.

Nothing should be banned from our diet, but there are definitely friendlier options that we must consider.

Instead of a Big tasty, that contains around 842kcals, 51g of fat, 50g of carbs and 44g of protein, we can opt for a simple hamburger, containing only 254kcal, 9g of fat, 30g of carbs and 13g of protein.

Almost everyone feels the need to eat a Double Cheeseburger at a certain point in their lives, while it’s so easy to visit this food chain and choose one without even thinking about it. But we should always analyze how this food will fit into our daily macro needs before we let it into our body.

#2 KFC

When we think about KFC, we think about big buckets of fried chicken with a greasy coating and chips on the side. But, KFC nowadays, provides better options when compared to other fast food chains.

Instead of choosing a Tower Bacon, that contains 722kcal, 43g of fat, 51g of carbs and 36g of protein, we can opt for a Caesar Salad with no dressings or croutons, that contains 190kcal, 6g of fat, 5g of carbs and 29g of protein. In case we have a few extra calories to consume, we can choose a Twister Brazer that has 319kcal, 14g of fat, 36g of carbs and 27g of protein.

It all depends on our physical build and caloric needs.

#3 SUBWAY

Most people, at Subway, opt for their low fat options. Even though the products seem healthy on the outside, they aren’t necessarily the best choice when you’re trying to lose fat, since a product reduced in this macro nutrient doesn’t equal a product low in calories. The total caloric value should be our focus when in fat loss and, despite macros being important, focusing too much on low fat products can imply higher calorie options, or options with more carbohydrates.

Subway chains are also known for exaggerating on the “extras” like cheese and condiments, without including the nutritional information for these products on their list. If we can’t include them in our calculations, we might as well opt not to eat these “extras”.

Instead of opting for a Mozzarella 30cm Sandwich, that has 900kcal, 44g of fat, 110g of carbs and 40g of protein, choose a Chicken Teriyaki 15cm Sandwich instead, with 379kcal, 3g of fat, 61g of carbs and 26g of protein. Or, if we need to eat a meal lower in carbs, a Turkey Breast Salad, containing 110kcals, 3g of fat, 10g of carbs and 14g of protein.

Eating controlled portions at subway can really mean we complete our nutritional needs for the day, seeing as they have a wide variety of options available. Remember: At subway we can custom our meals depending on our needs, all we have to do is ask!

RELATED: THE BEST TIPS TO CONTROL HUNGER!

#4 DOMINO’S PIZZA

Pizza is quite a popular choice in all of the world and Domino’s is one of the chains with the tastiest options. But, pizza is extremely caloric and therefore, we should plan our day very well if we want to have a meal at Domino’s. This means that if we’re in a cutting phase, we should probably choose another option (or even make our own pizza at home), otherwise we will be hungry for the most part of the day so that we can include a few slices in our daily diary.

Instead of choosing a large Full House pizza with a traditional crust, that has 195kcals, 8g of fat, 23g of carbs and 9g od protein PER SLICES, we should opt for a small Italian Cheese & Tomato Original with a thin crust, that has 85kcal, 3g of fat, 11g of carbs and 4g of protein PER SLICE!

Be it whichever pizza we end up choosing, we’ll have some difficulty in reducing the calories. So, what’s left is for us to think if pizza really is the best option for that meal.

Moderation and control over portions are key elements when making decisions in fast food restaurants. It’s quite easy to choose without thinking when we have it all in front of us, making us consume a large chunk of what we have available for the whole day, not satisfying our hunger at the fullest by any means.

Sides and condiments can add unnecessary calories to our meal, so we should opt to leave them aside. Also, our choice when it comes to drinks should be one free of sugar or even water if possible.

Eating fast food occasionally can certainly be included in our nutritional needs, all you need to do is make an effort not to sabotage our own efforts!

This article will help you maintain your strength during time away from home, using what you have at your disposal. It will motivate your imagination and allow a deviation from your usual routine, but it’ll grant an efficient workout if you follow these principles:

SEE ALSO: WHAT TO DO WHEN WE RUIN OUR DIET!

#1 ADJUST YOUR MENTALITY

When you get into your hotel room, evaluate the surrounding atmosphere and focus on making the best use possible of the space you have available. It will be necessary to temporarily adjust your mentality so that you can actually see a gym in your room. What equipment can you see, so that you can mimic movements you do regularly at the gym? Do you have furniture to work with? Can you transform a small area so that you create an environment that “fulfills your needs”?

#2 THE WALLS ARE THE LIMIT

You can be confined to a restricted space between for walls, but don’t forget about them when you structure your workout. Walls and floor can be used to implement an effective leverage system and they can challenge even the most advanced fitness enthusiasts if the angles are right.

A good example of utilizing the space available: push-ups. This upper body movement can become extremely hard if you change the point of leverage. So, instead of placing your feet on the floor, try and place them on the windowsill. This will turn classic push-ups into incline pus-ups with a higher intensity.

Same principles apply to Lunges if you raise your back foot up against the wall or on the bed, chair or something of the sort. This way you transform classic Lunges into challenging Bulgarian Split Squats. Grab your backpack for extra resistance if you want.

#3 FOCUS ON COMBINATIONS

Focus on a large muscle group: when you travel and are limited in terms of equipment, this is the best way to ensure some good caloric expenditure. The more energy you spend, the more calories you’ll burn, which will bring added benefits if you’re having a hard time maintaining your nutritional plan.

There are many exercises you can do to take the most advantage of your body in restricted situations like this one. In all cases, we advise you maintain the same scheme of sets and reps that you usually do, or complete a cycle with all of the exercises or even setting a number that you want to hit; A good starting point can be 10-20 reps for each exercise done in a circuit, 3 to 6 times around.

Squats – These are with no doubt the best exercise for restricted situations. As long as you have room to be standing up, you can squat. Squats work your legs, glutes and core (including the lumbar region) and can be adapted according to your needs, making them more challenging. Why not squat with your backpack on you? You can simply toss it onto your back, over your head, or embraced over your chest, this way stimulating different muscle groups. We only encourage you to add equipment to add resistance if you can perfectly execute squats with bodyweight.

Deadlifts – Deadlifting is common practice for most fitness enthusiasts and can be used in a variety of programs. The fact that you are on a trip with no equipment is the big problem here. So, try out the Romanian Deadlift, with a twist. This exercise works well in a hotel room and can be adapted to different needs. There are Single Leg Romanian Deadlifts, Tempo Romanian Deadlifts or even loaded Romanian Deadlifts, where you can add “load” via using even a person, performing the reps from top to bottom! This way you’ll be using the posterior chain to resist the load coming down and work concentrically on the way up!

Rows – Nope, you don’t have to give up back training when you travel, all you need to do is be a bit creative. Some options can be Bent Over Rows with your suitcase, or any other “load” that seems fit to simulate the movement. Also, Single Arm Rows with the suitcase on its side, since they usually have the handle. Or even bodyweight, by grabbing a friend by the feet! As an alternative, Pullovers using your luggage while lying in a chair!

Push-ups – Like we mentioned in entry nr.2, Push-ups are a great exercise to train upper body and can be adapted according to your training rhythm. Changing variables like leverage potency, tempo or even resistance can turn this simple exercise into a challenging workout foundation.

There’s no reason to stress about travelling, all you need to do is let your imagination fly loose and guide you, making you analyze available options. They can seem simple and quite restrictive, but understanding how you can adapt these exercises will guarantee that you maintain your strength during your time of absence from your usual routine.

Obviously, if you have access to a gym, or even to a hotel gym, you’ll be closer to a replica of your “normal” workout routine.

Perform all of the exercises correctly with the adequate number of repetitions, ensuring a full range of motion. Despite the conditions not being ideal, your body will move in a similar way to what it’s used to, independent of where you are, so don’t let your subconscious damage your performance.

SEE ALSO: DON’T TRAIN YOUR EGO!

The more you stray away from the idea that travelling impedes training, the closer you are to succeeding. Planning and guaranteeing that you’re organized is crucial to remember, don’t face it as a sacrifice.

Even if you can’t perform all o the movements you usually do, it shouldn’t enough of a reason for you to give up!

This series of articles is ideal for those who travel frequently. Whether it be because you work in aviation or simply because you have a life without a routine, this is for you. It will also guide you so that you’re able to focus and maintain your diet even when you don’t know what your next destination will be.

SEE ALSO: ARE THE PUMP AND MUSCLE SORENESS INDICATORS OF A GOOD WORKOUT?!

Trust us, all you need is a little planning.

Even when you are thousands of miles away from home, it’s possible to fulfill your daily nutritional needs. There’s no need to resort to fast food restaurants with highly caloric food every day, as long as you do some preparation before travelling.

#1 ALWAYS CARRY WITH YOU

If you assure that you take some specific foods along with you, that will maintain your hunger in check, then you’re ready to march. This way you won’t feel as tempted by easy solutions when you’re hungry. Here are some of the options we recommend that you consider:

• Protein Bars – These can contain high levels of protein, which will provide greater satiety, along with some carbs and fats to provide you with energy and satisfaction. They are very convenient to carry along and don’t weigh much, so they’re considered some of the best snacks for when you travel.

• Pre-prepared oatmeal – With complex carbs previously weighed out, this option can save your life when you need to hit your macros and don’t have many available options. These can be prepared with Whey Protein so that the meal becomes more complete.

• Nuts– Taking healthy fats along with you is a great way of ensuring you hit your macro nutrient goals for the day. Weighing the portions you take previously is important, so that you don’t overconsume, which can be quite easy, especially if we buy those packs from the supermarkets.

• Protein Powder – It’s hard most of the times to hit our protein goals for the day when we’re out of our comfort zone. So, by having protein powder with you, you can guarantee that you achieve your goals!

#2 NEVER FORGET ABOUT WATER!

Water is essential for any human being, yet it’s many times forgotten. Occasionally, hunger masks dehydration. So, make sure you ingest a good amount of water on a daily basis, it could reduce your hunger spikes. The best way is to always have a bottle of water with you. At the airport, for example, where you can’t carry liquids, try and buy a bottle whenever they’re available. Another option is carrying your shakes and filling it up every time you have a tap available.

SEE ALSO: HOW YOU SHOULD ENJOY THE WEEKENDS!

#3 DON’T PLAN, YOU’RE SURE TO FAIL

The key to success, whether you’re at home or away, is to plan and previously prepare your meals before you travel, this way you’ll guarantee that you meet your daily macro nutrients goals with no trouble. In case you’re frequent travelers, not preparing your meals beforehand can have negative consequences and impacts in your progression. If not, you’ll be taking one step forward and three steps back. Vicious cycles like this can damage your mood and produce feelings of failure and frustration. Here are a few tips about how you should prepare for your trips:

• Anticipate the environment you’ll be in – If you have no idea about the place where you’re traveling to, you should do some research and look up available options (restaurants, supermarkets…). Nowadays many places serve meals that provide their nutritional value online, regarding the ingredients that are included. This will make your life easier, so you can consult these venues online and map out your meals in a general way before you even go there!

•Take what you can – If you have the means, pack your food and take it. You can always buy portable fridges and take along meals and specific foods. We understand that you won’t have access to this type of luxury if you’re travelling by plane, but it’s perfectly feasible if you’re going by car/train. With that being said, suggested food options in entry number 1 can be taken along even if you are travelling by plane, so there really aren’t any excuses for not being able to hit your daily needs, as long as you match these foods with other options available at your destination.

• Don’t think too much – If the idea of worrying about your nutrition causes you stress, relax a little. You can just focus on calories, or if it’s possible, calories and protein in case you want to consume an adequate amount of that nutrient. This approach works well for those who find it hard to get totally involved in the challenge of maintaining their diet while out of their comfort zone.

• Take your food scale with you – In case you can simulate your home environment at your destination, you’ll be closer to your daily routine. This will allow you to weigh your food and keep a higher control over your diet, particularly if you shop at supermarkets

#4 ASK FOR THE MENU

Most restaurants now a day can adapt to each’s individual needs; all you need to do is ask. Opt for lean sources of protein with vegetables on the side.

Make sure seasoning and sauces are kept away from the table. That, or ask for them separately so that you can control the doses you ingest. Some places even serve breakfasts adapted to each person’s taste, so ask for a vegetable omelet along with a bowl of fruit or whatever you need to hit your daily macros. In case you’re following a very restrictive diet, you can even take your scale along with you, but we advise you only do this if you’re prepping for a show.

SEE ALSO: UNDERSTAND THE DIFFERENCES BETWEEN A MAN AND WOMAN TRAINING!

#5 TAKE EVERYTHING EXCEPT THE DISHWASHER!

Okay, not literally, but don’t you hate it when people say “what, did you bring everything except your dishwasher?!”? It’s supposed to be funny, but it becomes quite irritating after a while.

But, if you can, we suggest you take your kitchen commodities along with your scale. Measuring cups and even a small blender can be quite handy when you’re travelling and want to eat as if you’re at home.

You can even call the hotel beforehand and ask about the possibility of adding a mini fridge and microwave to your room. Some hotels have those options, provided the availability of that equipment.

The more you push the thought that “travelling and staying on a diet is impossible” out of your mind, the better. Planning and making sure organization is on point are essential to retain from this article and to make you understand that eventually you’ll have to make these small sacrifices.

Remember that your diet shouldn’t impose limitations on your lifestyle, it should adjust to you!

Those who follow our tips regarding how to deal with days like Christmas won’t need a lot of advice!

But for those who didn’t get a chance to read our post and that probably ate more than on any other day of the year, we can assure you that counting calories was the last thing we thought about on Christmas day!

SEE ALSO: DON’T TRAIN YOUR EGO!

Bear in mind that we aren’t losers when we stray from our diet plan. By failing our daily macro nutrient goals or when we eat twice what we were supposed to, it doesn’t make us weal. It only makes us as human as the next guy.

It’s common for these things to happen every once in a while. So, the best we can do is accept the decisions we make and think that it happened because at the time that’s what we though was best for us. No one fails on purpose! All we have to do is not think about it anymore and move on!

Trust us! We’ve all been through moments of anxiety, guilt and “binge-eating”, where we ate everything that crossed our paths. The secret is to stop feeling guilty, because it is simply a waste of time. Try thinking about your squat form instead. Use those extra calories to perform incredible workouts (you’ll see how good the pump is)!

More importantly, DON’T cut your calories or add extra cardio sessions in the hope of compensating for the damage done. This will lead to being close to an eating disorder and creating a less healthy relationship with food.

SEE ALSO: HOW TO EAT AT A FAST FOOD RESTAURANT WITHOUT RUINIG YOUR DIET!

Remember, at times, things that we don’t want to happen end up happening! One bad day doesn’t mean a bad week, month or even year! If you commit a mistake or voluntarily decide to enjoy Christmas so you eat whatever you want, accepts that damn decision and move on. You can perfectly control what you eat between Christmas and New Year’s so that you can enjoy these occasions.