Disclaimer** I am not a nutritionist/dietitian, I am just sharing with you what works for me).
Week one of my eight-week cut prep. Let’s talk meal prep! This is really essential for me when it comes to staying on track and focusing on my end goal for several reasons. One, I get to figure out my meals in advance and by doing so this ensures that I get my correct percentage of macro nutrients (carbohydrates, proteins, and fats) per day. Two, It helps me to save money because I am prepping out all of my food for the week which keeps me from eating out and choosing something unhealthy.
In an earlier blog post I mentioned Bodybuilding.com because they have great programs for free and they take you through the breakdown of what you should be eating and how much per day. There are a lot of great programs out there but like I said this one is free and has great information especially for beginners.
I started out with figuring out my Basal Metabolic Rate (BMR)
Women BMR = 655 + (9.6 X weight in kg) + (1.8 x height in cm) – (4.7 x age in yrs)
Men BMR = 66 + (13.7 X weight in kg) + (5 x height in cm) – (6.8 x age in yrs)
and then my Energy Expenditure (TDEE)
TDEE = BMR x Activity Factor
Sedentary-Little or no Exercise/ desk job
TDEE = 1.2 x BMR
Lightly active-Light exercise/ sports 1 – 3 days/ week
TDEE = 1.375 x BMR
Moderately active-Moderate Exercise, sports 3 – 5 days/ week
TDEE = 1.55 x BMR
Very active-Heavy Exercise/ sports 6 – 7 days/ week
TDEE = 1.725 x BMR
Extremely active-Very heavy exercise/ physical job/ training 2 x/ day
TDEE = 1.9 x BMR
This takes into account how much I am exercising throughout my day and then determines how many calories I should be eating per day based on how active I am. After I found that number I took off 15-20% of my daily caloric intake because I am doing a cut, meaning I want to get lean and lose some fat! Finally, through the help of bodybuilding.com, I was able to figure out how many grams per macronutrient I needed and this is what they came out to be.
Carbohydrate- 200 grams (40%)
Protein-200 grams (40%)
Fat-50 grams (20%)
I broke this down into 6 small meals throughout my day. Here’s what my day looks like:
Meal 1- 1/2 c oatmeal with banana and berries. 2 whole eggs
Meal 2- light string cheese and protein shake (I use the vega sport protein).
Meal 3- chicken/veggies/rice
Meal 4- salmon/veggies/rice
Meal 5- chicken/veggies/rice
Meal 6- protein shake
Now, I know for some this may seem really boring, and after a while it totally does. So each week I’ll be switching it up and showing you how I make my prep! But for me, I do like it pretty simple because it’s easy to cook, I know I’m getting in great nutrition, and it’s easy on my digestive system. Comment below how you like to meal prep!