Either scheduled or eliminated snacking.A set meal frequency – 2-3 meals per day works best.We recommend a habit-based, non-macronutrient counting diet.Ī diet that covers the “basics” will do you well.Ī few characteristics of a proposed set up: ![]() If you are over 30% body fat, the best diet for you is likely the simplest. And calories count when it comes to fat loss. Now, it does work, of course, since counting macronutrients is an indirect method of counting calories. Even if you allowed yourself to gain a substantial amount of fat, you can certainly lose that fat over time.įor those with more than 30% body fat, macronutrient counting usually isn’t necessary. The good news is that your future is not determined by your past. It’s often difficult to look at ourselves in the mirror and face the facts. It may seem “high” or perhaps “startling”, but this body fat percentage isn’t uncommon in today’s society at all. If you are beginning on a fat loss journey, you may find yourself above 30% body fat.įirst off, being over 30% body fat is nothing to be embarrassed about. Too often we make life more difficult than we need to be. Recommendation: No macronutrient counting – whole food diet with habit based parameters. Men’s Fat Loss Macronutrient Recommendations Based On Body Fat Percentage: Body Fat Percentage: Above 30% Let’s talk about what you should be putting in your mouth. Men, take a cell phone shot of yourself, shirtless, and match yourself up.Īfter you find what range you are in, buckle your seatbelt and grab a paper and pen. Rather than reinvent the wheel, below I have included pictures of clients we have had who are in the estimated body fat percentages discussed. The best way to estimate your body fat percentage is through pictures. If you are trying your best, don’t allow a silly, little number to validate or discredit your progress. The scale isn’t the only number people obsess over. ![]() Even DEXA scans, the “gold standard” of body fat analysis, have statistically significant variations.Īttempting to spend all your time to get to “under 10%” isn’t the best plan for success. The methods of tracking are highly flawed. We do not recommend tracking body fat percentage closely. Our extensive online coaching clientele have allowed us to realize the best macronutrient starting recommendations for men based on their body fat percentages.īefore that gets answered, let’s address the idea of body fat percentage first. It will likely take years of self-experimentation to find how you respond best. ![]() Some thrive on a ketogenic diet, others do best on a low fat, high carbohydrate intake. We all respond differently to different protocols. The answer to the question, “Are these macros okay?” is almost always, “Try ’em out and find out.” Once it became clear that macronutrient recommendations were an important factor of your health and your physique, “macro numbers” became a rabid obsession.Īlthough not as important as overall calories, the amount of protein, carbohydrates, and fat you consume can have a profound impact on your fat loss rate. The above is a question any fitness professional has had to answer a countless number of times.
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