So... Macronutrients is a pretty common word but not everyone knows what it means. It's pretty much the fancy word for carbs, fats, and proteins. Your body needs macros for every day living and specifically to fuel your body for workouts.
Lot's of people want to know what I eat, how much, etc. keep in mind that I am breastfeeding and extremely active, but I net about 2300 a day (no you did not read that wrong) that means if I burn about 200 calories exercising, I would eat 2500. There are some days that I eat upwards of 3000 calories. That being said, you do NOT have to starve yourself to get the results you want. Quite the opposite is actually the case. I eat 6-8 small meals a day and thanks to breastfeeding I snack in the middle of the night too. Basically, I just keep my metabolism running.
Before I was pregnant, a nutrionist friend of mine was trying to help me determine a good calorie rage. I think that ended being somewhere between 1700-1900.
The easiest way for me to put this is if someone ate 2300 calories of pizza and another ate 2300 of a healthy, balanced diet and all other factors and activity levels were the same, these two people would look very different.
My next point is water. I drink soooo much water. First thing in the morning, I drink a liter. I think I'm "supposed" to drink about half the water I do. My goal is usually a gallon, but I normally exceed that just by lunch time. I could go on and on about water, but basically the more you drink, the less your body stores.
Vitamins and Supplements
I am not a big fan of medicines or supplements. I consider myself a new aged hippy. However, with today's nutrition, you do need to take some sort of vitamin to help fill the cap. I take a multi vitamin. Every time I run out, I switch brands and continue to do that until I find one that I just love. Whenever that happens, I will let you know. During pregnancy and postpartum, I was taking Perfect Prenatal which was great, but I now understand that I do not need a prenatal vitamin. The only other supplement I take is Krill Oil. Its like fish oil, just more pure. Nothing fancy. No diet pills or fat burners.
Okay so I do have a weakness. It's Quest Bars. It's really one of the only processed foods I eat. They taste so good and are very convenient when chasing a small child around. I'm not saying you need these but if you have a weakness or a sweet tooth, this might help you.
My Fitness Pal
Yep, I use MyFitnessPal the app to keep track of everything. Honestly, I have been doing it for so long that I can give you a close rage of how many calories are in something and how many I have had, even without logging it. But, with my OCD TYPE A personality, I guess it gives me some control to just enter it daily. (In my spare time bahahahhaha)
An Average Day For Me
This varies so much, but my end goal is to spilt the macronutrients pretty evenly. I'm not perfect and that doesn't happen everyday, but let's say that I notice in the middle is the day that I have mainly fats, I would eat high protein and complex carbs foods such as a sweet potato and egg whites.
1. Protein Shake
I have so many different kinds of proteins that this is rarely the same mixture, but mixed with almond milk, it usually gets me going
2. Chocolate Avocado
The recipe recently blogged about, I normally eat once a day. It is full of healthy fats which is good for Breastmilk and high in protein.
3. Grilled chicken
Usually some sort of lean meat is my lunch. I try to throw in veggies but I'm not gunna lie, I don't always get to it. My proteins are plant based and have lots of veggies just in case I miss them else where.
I buy the carton of egg whites and use at least a cup on the stove top. Add some turkey bacon, red pepper, and cayenne, and you have a high protein meal that will keep your metabolism burning and help your muscles recover.
5. For the dinner time slot. I usually have some type of meat or fish like tuna steak, chicken, or salmon and a sweet potato or veggies. If I have time to cook, then this would be the meal that we eat that.
6. If I workout in the afternoon, I usually have another protein shake and/or quest bar.
7. Before bed my goal is Greek yogurt because it has slow release protein. For taste, I add protein powder and organic chocolate chips.
8. If I had a hard workout or have been up longer than normal, then one of the above would be repeated before bed time.
Eventually I will get a "good" before/after shot from postpartum, but this is at 4 in the afternoon with a full stomach and lots of water. This picture is not edited. Honestly, I am afraid to put my before and after pics side by side because other companies "steal" them to promote their latest fat burners or what not. I am happy with where I am, but everyone wants to change something about their bodies. Also, it takes 10 pounds of fat to produce milk, so I still have "baby weight" that I am holding on to as long as I continue to breastfeed.
If you have any specific questions or want more tips, just let me know.