Nutrition for Personalized Fitness Success

Whether you want to beef up, slim down or get that toned body you’ve always dreamed of, knowing how to get there is key. To build your best body ever, good nutrition is essential.

Gaining Weight and Strength
Limiting cardiovascular activity and performing more weight training will help you gain weight and strength. It is important to eat more calories than you expend. You should consume 16 calories per pound of body weight. For example, if you are a 150-pound person, you will need to consume at least 2,400 calories daily. For best results, break these calories into five to six small meals throughout the day. You will need to eat a diet consisting of 50 percent carbohydrates, 25 percent protein and 25 percent fat. Here’s how it breaks down for a 150-pound man who needs 2,400 calories a day to gain weight:

Carbohydrate

• Fifty percent carbohydrates equals 2,400 multiplied by .50, which equals 1,200 total calories from carbohydrates daily.
• For daily carbohydrate intake, divide 1,200 calories of carbohydrates by four calories per gram of carbohydrate, which equals 300 grams of carbohydrate daily.

Protein

• Twenty-five percent protein equals 2,400 multiplied by .25, which equals 600 total calories from protein daily.
• For daily protein intake, divide 600 calories of protein by four calories per gram of protein, which equals150 grams of protein daily.

Fat

• Twenty-five percent fat equals 2,400 multiplied by .25, which equals 600 total calories from fat daily.
• For daily fat intake, divide 600 calories of fat by nine calories per gram of fat, which equals about 67 grams of fat daily.

Try this sample meal plan:
Meal 1

• 4 egg-white omelet (with 1 yolk)
• 1 cup oatmeal with 1/4 cup raisins and 2 tablespoons of natural peanut butter
• 1 cup skim milk

Meal 2

• 6 ounces lean sirloin steak
• 1 large baked potato
• 1 tablespoon olive oil

Meal 3

• 5 ounces chicken breast
• 1.5 cups brown rice
• 1 tablespoon of flaxseed oil
• 8 ounces nonfat yogurt

Meal 4

• Sandwich made with 5 ounces of turkey breast on whole wheat bread with lettuce, tomatoes and nonfat mayonnaise

Meal 5

• 20 grams whey protein drink mixed with water

Losing Weight and Toning
To lose body fat you must consume fewer calories than you expend daily. Avoiding simple sugars is beneficial. Try to eat smaller meals consisting of quality protein and fibrous carbohydrates. Performing cardiovascular work, such as brisk walking or riding a bike, three to four times a week can be very helpful as well because it will burn off excess calories. You should consume 10 calories per pound of body weight daily with a daily food ratio of 45 percent protein, 40 percent carbohydrates and 15 percent essential fat.

To do this, a 150-pound individual needs to consume 1,500 calories a day, consisting of 168 grams of protein, 150 grams of carbohydrates and 25 grams of essential fat.

Here’s how the daily meals might breakdown:
Meal 1

• 6 egg-white omelet with tomatoes and onions
• 1/2 cup oatmeal with 1 teaspoon cinnamon

Meal 2

• 1 cup nonfat yogurt
• 1 medium apple

Meal 3

• 5 ounces chicken breast
• 1 cup brown rice
• 1 tablespoon flaxseed oil
• 1/2 cup peas

Meal 4

• 5 ounces orange roughy
• 1 small sweet potato

Meal 5

• 5 ounces chicken breast garden salad (green lettuce and tomatoes) with nonfat dressing

Meal 6

• 20 grams whey protein drink mixed with water

Building Muscle and Losing Fat
To gain muscle and lose fat, you should consume around 12 calories per pound of body weight daily. A good macronutrient ratio to follow is 40 percent protein, 40 percent carbohydrates and 20 percent essential fat.

To accomplish that, a 150-pound person needs to consume 1,800 calories a day, consisting of 180 grams of protein, 180 grams of carbohydrates and 40 grams of essential fat.

That would mean eating:
Meal 1

• 5 egg-white omelet with fresh bell peppers and tomatoes
• 1/2 cup oatmeal with 1 small banana
• 1 tablespoon natural peanut butter

Meal 2

• 5 ounces chicken breast
• 1.5 tablespoons olive oil or flaxseed oil
• 1 cup brown rice
• 1/2 cup cauliflower

Meal 3

• 5 ounces halibut
• 1 sweet potato
• 1/2 cup broccoli

Meal 4

• 5 ounces turkey breast
• 1/2 cup roasted potatoes
• 1/2 cup mixture of green beans and corn

Meal 5

• 6 ounces lean sirloin steak
• 1 large garden salad with nonfat dressing
• 1 cup nonfat yogurt

Meal 6

• 20 grams whey protein drink

Now that you have some direction in terms of what to eat for your specific fitness goals, it?s time to implement and walk the walk to fitness success!