Food log finality
1 September 2005If you're new here, you may want to subscribe to my RSS feed. Thanks for visiting!
So youve decided to take it to the next level and get super-serious about food intake. How would you structure a nutrition program? A competitive bodybuilder intent on melting body fat while retaining muscle would reverse-engineer the process based on body weight. Start with muscle-sparing protein: you decide to tear a page from the eating schematic of bodybuilders and intake 1.5 grams of protein per pound of body weight per day. You weigh 150-pounds so you commit to eat 225 grams of protein per daythats not too bad as a protein shake contains 35-grams of protein and 100-gram serving of chicken, fish or lean beef delivers roughly 25-grams of protein. So a couple shakes, perhaps some sport nutrition bars plus multiple servings of fish and chicken breast contribute another 50-100 grams of fat-free protein. A double serving of protein for dinner is not a lot of food (remember that 25-grams of lean protein is about the size of a deck of cards) so all of a sudden youre at 200-grams of protein and youll pick up another 15-25 grams along the way from various vegetable sources eaten during the day. 225-grams of protein equate to 900-calories. Since a reasonable amount of calories for a 150-pound person would be 15-calories per pound of bodyweight, overall initial caloric intake would be pegged at 2,250. 900-calories are allotted to protein leaving 1,350-calories to be derived from other food sources. Well assume you eat something six times a day. Well say three meals and three power snacks. So here we goagain it might not be numerically perfect but will be pretty dang accurate and give you the insiders view on how the super-serious structure an eating program designed to melt fat while retaining muscle.
Question: since so much is dependant on measuring 100-200 gram amounts of differing foods, how can you possibly measure these amounts without resorting to using a food scale? After a certain amount of time measuring various foods over and over you will be able to eyeball food amounts with an amazing degree of precision. At some point when it is required to create a 100-gram amount of fish youll no longer need that little plastic food scale until then and assuming you want to punch through to the next level, perhaps investing in a $10 food scale would be worth the investment. This is how the professionals have at it is this for you?
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