Counting Macronutrients (proteins/fats/carbs)
Calculate Your Calories
When it comes to calories, here is a simple rule: Eat for your target body weight. Let's say you weigh 220 pounds but would like to tip the scales at 180. You'll adopt the calorie intake of a 180-pound man.
The formula: If you perform 1 hour or less of exercise a week, multiply your target body weight by 10. That's how many calories you should consume daily. However, if you work out more than that, add 1 to the multiplier for every additional hour you train. So if your target body weight is 180 pounds and you exercise for 3 hours a week, you'd multiply 180 by 12—giving you a target of 2,160 calories a day. You can divide those calories into however many meals you want—three, four, five, or six—as long as you don't eat beyond your daily limit.
Eat by the Numbers
Sure, you could just focus on calories. But by eating the right amounts of the right nutrients, you'll speed your results without feeling like you're on a diet.
You probably don't need to be sold on the virtues of protein, since it's the raw material for muscle growth. But it also helps extinguish your appetite and aids in fat loss.
The formula: Eat 1 gram for every pound of your target body weight. If you want to weigh 180 pounds, you'll eat 180 grams of protein. One gram of protein is about 4 calories. So to calculate the calories you'll be eating from protein, multiply the number of grams by 4. In this case, that's 720 calories.
For years, this nutrient was considered a dietary demon. However, recent studies clearly show that it's not fat that inflates your belly, but too many calories, period. And, it turns out, fat may actually keep you from overeating because it makes you feel full. The end result: You stop eating sooner and stay satisfied longer.
The formula: Eat half a gram for every pound of your target body weight. If your goal is to weigh 180 pounds, that'd be 90 grams. And since 1 gram of fat has about 9 calories, that's 810 calories from fat. This will be about 40 percent of your total calories.
Carb-containing foods not only taste good, but can also be rich in vitamins and minerals. So you don't need to eliminate them altogether; you just need to make sure you don't eat them in excess. And consuming the right amounts of protein and fat will make that goal far easier, since both keep hunger at bay. That's one key reason Aragon places a greater priority on protein and fat and leaves the remainder of your calories for carbs.
The formula: Add your calories from protein and fat, and subtract that total from your allotted daily calories. Using the 180-pound example, that leaves you with 630 calories. This is the amount of calories you can eat from carbs. As protein does, carbs provide about 4 calories per gram—so divide your carb calories by four to determine how many grams of carbs you can eat. In this case, it's about 158 grams.
Create Your Menu
Build your diet around whole foods—those you'd find in nature. You should choose mainly meat, eggs, dairy, fruits, vegetables, nuts, and gluten free grain products.
Flexible Planning (eye balling)
• Lean red meat such as beef, pork, wild game
• Poultry such as chicken or turkey
• Fish & seafood such as shrimp, scallops, salmon
• Eggs & egg whites • Cottage cheese or Greek yogurt
• Plant proteins such as lentils, beans, tempeh, and tofu
• Protein powder such as whey, casein, egg, vegetarian blends, etc.
6-8 palm-sized portions of protein each day
Fruit, fresh or frozen
• Starchy tubers such as potatoes, sweet potatoes, yams, yuca, etc.
• Less-processed whole grains such as barley, buckwheat, brown and wild rice, oats, quinoa, sprouted grains, whole wheat, etc.
• Beans, lentils, and legumes
6-8 Handfuls of carbs a Day
Oils: olive, coconut, flax, canola, fish, algae, and a little butter
• Nuts / nut butters: almonds, cashews, pecans, pistachios, walnuts
• Peanuts and peanut butter
• Seeds: chia, ground flax, pumpkin, sunflower, hemp, etc.
• Condiments: avocado, guacamole, hummus, pesto, olive tapenade
• Even a little dark chocolate
6-8 thumb-sized portions of fats each day
pre and post workout nutrition
A question that came up during the intro meeting was what we should do before and after works. A lot of it is dependent on how the individual tolerates food but here are some rules I like to follow along with some suggested guidelines. My advice is to try it and see how it goes.
Eat a meal two hours prior to your workout
Lunch at 12pm, then training at two works, but if you are training at 5pm, you are going to need a snack around 3pm. Trail mix, fruit with nut butter are usually solid options. The only exception here is if you workout first thing in the morning. We suggested just a few sips of juice or gatorade before and even during the workout so your blood sugar doesn’t crash during high intensity activity
2. Eat a meal after your workout that’s complete
Proteins and carbs are usually the dominate macronutrients you should be going with here (think fruit with a preferred protein). One thing is to consider that some will need time between the workout and there next meal (stomach upset) so plan accordingly!