Macros: It can be your enemy or it can be your ally
The most difficult aspect of reaching fitness goals whether it be to lose weight or maybe even gain weight by adding muscle is nutrition. Macronutrient or macro ratio is key to your success. If you cut out carbs your body will shut down. You cut out fat you will lose brain power. Too much protein and your adding calories to your budget which takes away from the needed calories in carbs and fat. Bottom line is you need to know what to eat and how much. You can’t just wing it and pick the lowest calorie food items and expect results. You can bust ass in the gym and not get results even on a calorie deficit simply because your diet is messed up. I recommend following a nutrition guide that allows for all macros in in your daily diet. It’s a freakin science and not to be messed with.
Current Recommendations taken from My Fitness Pal blog
The 2010 Dietary Guidelines for Americans recommends eating within the following ranges:
- Carbohydrates: 45-65% of calories
- Fat: 20-35% of calories
- Protein: 10-35% of calories
To help you visualize some modest modifications, here’s a table summarizing a couple of options for safely cutting back on calories from carbohydrates and fat while increasing protein intake to optimize the diet for weight loss:
(Percent of Calories)
(Percent of Calories)
|Lower Carb & Fat
(Percent of Calories)
Basically if you have a calorie budget of say 1200 then you need to be sure that you are eating foods that fall in this ratio. Otherwise you are being counterproductive and you will not succeed, no matter how hard you work in the gym and stay under your calorie intake goal. Some is true for adding muscle. Muscle likes protein so you may want up the protein but you still want to fall in this general ratio table. In other words if you go with 40% protein now you are down to 20% Fat and 40% Carbs. At this ratio you are certain to fail your mission. Already you are under the Dietary recommendations. Most people just pick whatever is lowest or what the believe is lowest in calories and believe they are making strides. Initially you do lose weight but if you are not monitoring and being sure you have all macros covered guess what? Your body shuts down, fatigue sets in, and you plateau. Thats just a start because we know what happens next. You get frustrated, cave in to the cravings, and eat a huge pizza drink a bunch of beer, quit working out cause it ain’t working anyway, and then in a month or so you are right back where you started plus 10 pounds heavier. Did I touch a nerve.
Rations For Results
This can all be easily avoided if you simply follow a nutrition plan that allows for all, I mean ALL the critical food groups in the plan. Otherwise you are fighting a losing battle.
For those of you who are doing the 22Minute Hard Corps you will be getting a nutrition guide called Rations For Results. The Deluxe version also comes with easy to use color coordinated containers to measure your portions/macros correctly. It is specifically designed to maximize your goal and get you results. Takes the guess work out of it. I personally suck at this but I at least know what I don’t know. My goal is to figure this out and teach what I learn.
What I do know is that it is not easy at first. You must do some planning and meal prep and above all commit to the program. Otherwise you are fighting a losing battle for sure. In the military we don’t like to engage in a war without preparing and planning for victory, bottom line.
Meal Ready to Eat!
Here is a yummy sample of just 1 of the meals you get to chow down on. Breakfast, lunch, and dinner. Its all in there. Oh and snack options too. A soldier has to have his snacks!
WHAT NOW SARGE?
Your orders are this. Quit screwing around with fad diets and also guessing what you should be eating and not eating. You don’t know what you are doing. Get some help. Follow a nutrition guide. And most importantly never give up!
For some accountability The Fit Soldier excels in helping fellow soldiers reach their fitness goals. We have an online Facebook accountability group that is full of military members just like you getting down in the trenches and serious about their fitness and love to help.
Its called the B Hut- Operation Enduring Fitness. This group is for male soldiers only or those who have retired or thinking about going into the military and want to get ready for BASIC.
We also offer a similar group for female soldiers: The B Hut Sister Flight.
Check it out and get some down and dirty drill sergeant motivation!
Need more info? Please fill out the form so we can get you some help ASAP