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MACROS MADE EASY~
IPL'S LETS GET FIT~MACROS PAIRING MADE EASY~
First, let's take a look at what a standard placement looks like for those eating six meals per day:
Protein + carbs
Protein + fat
Protein + carbs
Protein + fat
Protein + carbs (post-workout shake)
Protein + carbs
Don't worry; it's fine to have carbohydrates that late in the day. You won't blow up like the Goodyear blimp. Carbohydrates should be placed around the weight training session regardless of where it falls in the day.
Now, let's assign some macronutrient pairings for different body types.
Macro Pairings for the Fat Girl with Muscle
First up, we have the fat girl with muscle. This includes any female who's close to 30% body fat with a solid foundation of muscle beneath the padding.
I've found that females like this respond very well to low carbohydrate plans like the following:
Protein + carbs
Protein + fat
Protein + fat
Protein + fat
Protein + fat
Protein + fat
The key to making it work is to add in a leafy salad or vegetable source at every protein and fat meal.
Obviously, on weight lifting days, a carbohydrate meal could be placed post-workout.
Macro Pairings for the Skinny-Fat Girl
Next on the run down, we have the skinny-fat girl. This type of girl is very common. She doesn't have much experience weight lifting and views cardio as the cornerstone of her training. She's thin in appearance, but carries a moderate to high body fat. She has no appreciable muscle or myogenic tone to speak of.
For the skinny-fat girl, she'll do well on a very balanced macronutrient pairing eating pattern:
Protein + carbs
Protein + fats
Protein + carbs
Protein + fat
Protein + carbs
Protien + fat
Some may be wondering (and a little worried) about meals that contain protein, carbohydrates, and fats. And that's actually a very valid concern. In the case when you might eat some almonds as a fat source along with your protein, it'd be okay even though there are trace amounts of carbs in the almonds. A good rule of thumb is to keep trace macros (those not emphasized in the meal pairing) under five grams per meal.
Another good example is having one egg yolk mixed in with egg whites and some oats. The one yolk would contain trace fats, but it'd still be okay to have within the protein and carb pairing.
Macro Pairings for the Skinny-Lean Girl
Last on the list is the skinny-lean girl. She might be moderately lean, or she might be ripped. Either way, she has a difficult time gaining any type of weight.
Heck, this girl could drop three pounds just by walking from her car into the gym.
She needs a constant flow of anabolic nutrients into her system to steer off the catabolic affects of her metabolism.
Something along the lines of:
Protein + carbs + fat
Protein + carbs
Protein + fat
Protein + carbs + fat
Protein + carbs
Protein + fat
Plan Your Carbs, Maximize Your Roughage
If you're a skinny-fat girl who limits your carbohydrates on occasion, then prioritize your first meal as the most carbohydrate-rich meal. The second most important meal would be your post-workout meal.
So, if your daily carbohydrate intake only called for 50 grams of carbs, then have 25 grams with your breakfast and 25 grams with your post-workout meal.
Also, make sure every single protein and fat meal is very rich in leafy, fibrous vegetables. Many vegetables are thermogenic, meaning they can actually speed up your metabolism. Other foods, such as celery, are actually negative-calorie foods in that they require more energy to digest than they contain.
Unless you eat more carrots than Bugs Bunny, the insulin response of leafy, fibrous vegetables is practically non-existent.
Lastly, when adding a thick roughage of leafy, multi-colored thermogenic foods on top of a fat and a protein meal, the satiety factor can be very profound.
Why the Body Type Classifications?
The reason I put my personal stamp on the body types was because you can change your body type, but you can't change your somatotype!
If a skinny-fat girl gains a lot of muscle and a lot of fat, then she's no longer a skinny-fat girl, but rather a fat girl with muscle. Make sense?
Whether or not an endomorph who's a fat girl with muscle gets ripped, she'll still be an endomorph.
In my humble pie opinion, I didn't want to base the subject's current condition on such finite factors such as bone structure. Unlike muscle and fat mass, the overall dimensions of a person's bone structure don't change.
Stay Strong~~!!!
IPL
First, let's take a look at what a standard placement looks like for those eating six meals per day:
Protein + carbs
Protein + fat
Protein + carbs
Protein + fat
Protein + carbs (post-workout shake)
Protein + carbs
Don't worry; it's fine to have carbohydrates that late in the day. You won't blow up like the Goodyear blimp. Carbohydrates should be placed around the weight training session regardless of where it falls in the day.
Now, let's assign some macronutrient pairings for different body types.
Macro Pairings for the Fat Girl with Muscle
First up, we have the fat girl with muscle. This includes any female who's close to 30% body fat with a solid foundation of muscle beneath the padding.
I've found that females like this respond very well to low carbohydrate plans like the following:
Protein + carbs
Protein + fat
Protein + fat
Protein + fat
Protein + fat
Protein + fat
The key to making it work is to add in a leafy salad or vegetable source at every protein and fat meal.
Obviously, on weight lifting days, a carbohydrate meal could be placed post-workout.
Macro Pairings for the Skinny-Fat Girl
Next on the run down, we have the skinny-fat girl. This type of girl is very common. She doesn't have much experience weight lifting and views cardio as the cornerstone of her training. She's thin in appearance, but carries a moderate to high body fat. She has no appreciable muscle or myogenic tone to speak of.
For the skinny-fat girl, she'll do well on a very balanced macronutrient pairing eating pattern:
Protein + carbs
Protein + fats
Protein + carbs
Protein + fat
Protein + carbs
Protien + fat
Some may be wondering (and a little worried) about meals that contain protein, carbohydrates, and fats. And that's actually a very valid concern. In the case when you might eat some almonds as a fat source along with your protein, it'd be okay even though there are trace amounts of carbs in the almonds. A good rule of thumb is to keep trace macros (those not emphasized in the meal pairing) under five grams per meal.
Another good example is having one egg yolk mixed in with egg whites and some oats. The one yolk would contain trace fats, but it'd still be okay to have within the protein and carb pairing.
Macro Pairings for the Skinny-Lean Girl
Last on the list is the skinny-lean girl. She might be moderately lean, or she might be ripped. Either way, she has a difficult time gaining any type of weight.
Heck, this girl could drop three pounds just by walking from her car into the gym.
She needs a constant flow of anabolic nutrients into her system to steer off the catabolic affects of her metabolism.
Something along the lines of:
Protein + carbs + fat
Protein + carbs
Protein + fat
Protein + carbs + fat
Protein + carbs
Protein + fat
Plan Your Carbs, Maximize Your Roughage
If you're a skinny-fat girl who limits your carbohydrates on occasion, then prioritize your first meal as the most carbohydrate-rich meal. The second most important meal would be your post-workout meal.
So, if your daily carbohydrate intake only called for 50 grams of carbs, then have 25 grams with your breakfast and 25 grams with your post-workout meal.
Also, make sure every single protein and fat meal is very rich in leafy, fibrous vegetables. Many vegetables are thermogenic, meaning they can actually speed up your metabolism. Other foods, such as celery, are actually negative-calorie foods in that they require more energy to digest than they contain.
Unless you eat more carrots than Bugs Bunny, the insulin response of leafy, fibrous vegetables is practically non-existent.
Lastly, when adding a thick roughage of leafy, multi-colored thermogenic foods on top of a fat and a protein meal, the satiety factor can be very profound.
Why the Body Type Classifications?
The reason I put my personal stamp on the body types was because you can change your body type, but you can't change your somatotype!
If a skinny-fat girl gains a lot of muscle and a lot of fat, then she's no longer a skinny-fat girl, but rather a fat girl with muscle. Make sense?
Whether or not an endomorph who's a fat girl with muscle gets ripped, she'll still be an endomorph.
In my humble pie opinion, I didn't want to base the subject's current condition on such finite factors such as bone structure. Unlike muscle and fat mass, the overall dimensions of a person's bone structure don't change.
Stay Strong~~!!!
IPL
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