Date: 2018-12-05 23:19:42
On today’s episode of Live Lean TV, I’m sharing the journey to my healthy diet routine, including my calories and maintenance macros to stay lean all year.
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So here’s the deal with my healthy diet routine. In 2005, I had no idea about portion sizes, as I didn’t know how many calories I should be eating for my goals. And I definitely had no clue about calculating macronutrients.
If I had to estimate my macronutrient breakdown back in 2005, I’d say it was close to:
– 20% protein
– 60% carbohydrates
– 20% fat
On top of this, even though my goal was to build muscle back then, I’d guess I was only eating approximately 2200 calories a day.
So I continued to do this for 7 years, and was super frustrated, with how far away I was still from my ideal physique.
Then it all changed in 2010, when I invested a lot of money in an online fitness coach. Long story short, in 2010, my Live Lean journey officially began because I finally dialed in my nutrition.
When I say “dialed in my nutrition”, I simply mean, I understood the right types of foods to eat, in the right quantities, at the right time. For the next 2-3 years, I counted calories and macros, weighed my food, and prepped all of my meals, with one cheat meal per week. This meant, I had a daily goal of how many calories to eat, as well as goals for the macronutrient breakdown of those calories.
My 2010 macronutrient breakdown:
During this muscle building phase, my coach set my macronutrient break as the following:
– Calories: 3,500
– Protein: 40%
– Carbohydrates: 40%
– Fat: 20%
Although counting calories and macros may sound exhausting, I consider that investment as the required short-term pain to get to my ultimate goal of Living Lean.
My 2013 macronutrient breakdown
Although that 40-40-20 protein/carbohydrate/fat macronutrient breakdown helped me hit my muscle building goals, it wasn’t optimal for me.
I found I added a little bit of extra fluff around my sides, I had energy fluctuations, and even though I was eating that many calories, I always felt hungry. That’s when I started researching the paleo diet.
In 2013, I switched my macronutrient breakdown to:
– Calories: 2,800
– Protein: 40%
– Carbohydrates: 20%
– Fat: 40%
This meant I lowered the calories to my maintenance level, and switched the percentages of carbohydrates and fat.
So from 2014 to today, I haven’t actively counted calories or macros anymore, unless it’s short-term to get ready for a photoshoot, a video project, or I have a specific goal.
3 reasons why I don’t count calories or macros anymore:
#1. I can eyeball portion sizes
#2. I’m currently in maintenance mode
#3. I eat a fairly clean diet
My estimated 2018 macronutrient breakdown
If I had to estimate my current macronutrient breakdown, it would be:
– Calories: 2,400
– Protein: 30-35%
– Carbohydrates: 20-25%
– Fat: 40-50%
Bottom line on your heathy diet routine
I truly believe having a properly structured workout program will help you start transforming your body.
But if you really want to obtain your desired physique, as fast as possible, dial in your nutrition.
Thanks for watching and keep Living Lean.
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