Or for creating your cutting shopping list if your goal is to lose fat. Lastly, you can use it when compiling your so-called bulking grocery list, if you are in the mass-gaining phase. Depending on your eaten macros throughout the day you can mix and match foods on the list to ensure you hit your macro goals by the end of the day. In this case, you can use this macro cheat sheet on the daily basis. Perhaps you are following an IIFYM, or “If It Fits Your Macros”, a flexible diet approach that allows you to eat whatever you want as long as you hit your daily macro targets. Lists of single-source, as well as multiple macro-source foods, can help you build a plan with a lot of variety which should help you stay within daily macro targets. Veggiesįirst of all, you can use this cheat sheet together with a macro meal planner template to create a personalized and balanced meal plan that fits your macro goals. Or high-calorie bulking snacks – if you struggle with hitting your calorie intake target. Snacksįor more examples and some recipes, check out the list of healthy bodybuilding snacks that can help to hold you over to the next meal. Here are some of the foods that could be considered “macro-friendly”, namely low in calories, and high in volume. The macro cheat sheet below shows which foods mostly contain one macronutrient, as well as a combination of macros.įeel free to download this macro cheat sheet in PDF format.Īlso, all the foods are listed below, for your reference. In other words, track your macros.ĭepending on your goal and personal eating preferences the distribution of macro ratios can differ. So, in order to hit your fitness goal, it’s important that you track the food that you and hit specific calorie and macro goals every day.
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