Timing is Everything

Good morning,

It's that time again, and yes, timing is everything! That's why we are going to talk about how to structure your meals to get the best bang for your buck. In other words, I'm gonna tell you how to maximize fat loss & lean muscle gain! For best results, you should follow this to the best of your ability. Even if you're not hungry until 12pm, eat anyway! We have to jump start that metabolism first thing in the morning.

1. The structure

*This will very depending on what time you wake up and go to bed each day. So pay more attention to the timing structure. Hint: You are eating every 3 hours.

For this person we'll say they wake up at 8am.

First Meal(within the first hour you wake up): 8:30am

Snack: 11:30am

Lunch: 2:30pm

Dinner: 5:30pm

Snack: 8:30pm

*For those of you who like to workout first thing in the morning. It is okay to workout first(without eating), but within an hour of finishing, you must replenish your nutrients and eat.

2. Protein Rule of Thumb

I'm sure you probably know by now how important protein is. It keeps you full longer and it is a major nutrient we need to get from food. You need .8-1 grams of protein per your lean body weight. For example: An individual weighing 105lbs with 87lbs of lean body mass, they would need 87 grams (1x87=87grams) of protein per day. Split between 5 meals, they would need to have 17.4 grams of protein in each meal.

All of you should have access to your lean body mass. I measured you on the in-body machine. If you forgot or don't know your most recent results let me know and we'll retest you.

*Keep in mind the amount of protein you need on a daily basis will change depending on your goals. See below!

3. Macros

Macro nutrients are Protein, Carbohydrates, and Fat. We need each of these every day!! Here's your breakdown per meal:

For Fat Loss

• 40-50% Protein

• 30-40% Fats

• 10-30% Carbs

For Muscle Building

• 25-35% Protein

• 15-25% Fats

• 40-60% Carbs

For Maintaining

• 25-35% Protein

• 25-35% Fats

• 30-50% Carbs

**Key Note: For weight loss. Taper your carbs down as it gets later in the day. If you're first meal post early morning workout has 30% carbs that's okay, but before bed try to keep your meal closer to 10% carbs.

4. Sample Chart

105lb weight loss client on a 1500 calorie diet at 50%Protein, 40%Fat, & 30%Carbs.

Each Meal Protein Fat Carbs

150cal 120 cal 90 cal

37.5g 13.3g 22.5g

*Converting to grams: There are 4 calories in every gram of protein and carbs. There are 9 calories in every gram of fat.

175lb muscle building client at 35% Protein, 25% Fat, & 60% Carbs. Daily caloric intake: 2500 calories.

Each Meal Protein Fat Carbs

175 cal 125 cal 300 cal

43.75g 13.89g 75g

5. Carb Rule of Thumb

• Earn them

• If you're going to eat them, have the bulk of them (for the day) around your workout (before and after).

• If your diet is high in carbs, keep the fat low

• If your diet is high in fat, keep the carbs low