#Automatic meal planner based on macros how to#
#Automatic meal planner based on macros trial#
#Automatic meal planner based on macros plus#

I’d certainly be weighing the cooked chicken and rice that way you know how much you’re eating, or if you don’t have a food scale you could measure by volume with a measuring cup as it’d be better than just eyeballing it, unless you know what exactly what one serving looks like. With my meals throughout the day I’d cook with more oils, add higher calorie condiments, etc.

Pre-bed snack: Similar to the first snack except as I got farther in and needed more calories I’d usually go for like vanilla ice cream, or pop tarts or cereal, something easy to digest and high in calories.

Dinner: Similar to lunch, same story - make sure you’re headed towards your calorie/macros.

Lunch: Sometimes pasta with chicken, sometimes spaghetti, or a burrito with veggies and chicken or beef, sometimes a sub sandwich, maybe just rice and seasoned chicken with veggies, doesn’t really matter what it is as long as it has a moderate amount of protein and carbs.

Sometimes a protein bar, sometimes greek yogurt with fruit, sometimes I’d skip this and go for a larger lunch.

#Automatic meal planner based on macros plus#

Post workout snack: usually an apple or banana, plus protein shake made with whole milk for the extra calories.Would usually shoot for 70-100g of carbs, 40-50g of protein for this meal as it was my preworkout meal. Breakfast: Some combination of eggs/egg whites for protein and a carb source (pancakes, oatmeal, cream of rice, etc.), sometimes I’d add turkey sausage links, normally have a black coffee for caffeine, and a glass orange juice for extra carbs.So when I was actively trying to gain weight my day would look something like this: When I was in my gaining weight phase this winter I pretty much ate what I normally eat when trying to diet, I just swapped out lower calorie things for high calorie options, and kept my carbs high to fuel the workouts. Remember also that sleep is just as important as the eating and training, so make sure you take recovery just as serious as the diet and training.

Fats - oils, nuts, avacados, etc.Īt the end of the day if you’re trying to gain weight you need to be in a calorie surplus, and for optimal growth you should try to hit a decent protein intake. Carbs - rice, quinoa, pasta, breads, cereals. My go to proteins are chicken, fish, eggs & egg whites, red meat, and beans. Tons and tons of recipes and suggestions on the internet for macro friendly foods and recipes though.

Shoot for 1g of protein per pound of body weight, but realistically speaking as long as you are somewhere between 0.6-1g of protein per pound of body weight, you’ll be okay, but 1g/lb is an easy to remember number which is why I think a lot of people go with that.Īs far as meal plans go I don’t really subscribe to the whole ‘meal plan’ ideology, I like to eat what I like to eat and make things work in my daily calorie/macro allotment.

gaining size and weight with the least amount of fat as possible) most people recommend starting with a 200-300 cal surplus and continually assessing to see how your body responds to this surplus, and add calories in as you see fit. Once you know what you maintain at, if you’re trying to gain weight eat more calories than you burn.

#Automatic meal planner based on macros how to#

If you’re not already familiar with calorie tracking apps such as MFP, I’d start to learn how to use that app or another one that you’d like to use, and start using a scale to weigh your food that way you know how much you are actually consuming.

#Automatic meal planner based on macros trial#

In reality you’ll have to run trial and error to find where you actually maintain your weight at, this requires tracking your calories and staying consistent with it. Figure out what calorie amount your body maintains weight at, you can do this by finding the formula online by just googling TDEE calculator.