Posts Tagged ‘Meal Plan’

HH 010: Joe & Lauren on Macronutrients

episode10

As fitness professionals, hosts Joe & Lauren discuss how they implement macro tracking and meal plans into their lives. Plus, they discuss the dangers of “ball parking” and how eating clean can completely transform your palette and your way of thinking.

Key Takeaways:

  • Joe and Lauren discuss their personal experiences with starting to count macros and how they sustained that dedication over time
  • Macros give you more flexibility to enjoy a wider food palette
  • How do meal plans and macros work together? Can they work together?
  • Understand macros lets you learn how to look at foods and understand what’s in them
  • [8:15] Joe’s daily macro-count and how he personally measures macros
  • Tips on when to take a step a back from counting and when to crank up the tracking
  • How “ball parking” can do you wrong – when little bites add up
  • [10:00] If rice and a pop tart have the same amount of carbohydrates, are they considered the same?
  • [12:00] Eating clean can transform your palette: learning to appreciate “treats”
  • How social media has created false messages about fitness and eating
  • Competing life vs. future practices – how will behaviors change?
  • [18:45] Be conscious about how competing can create obsessions and guilt.
  • It’s important to view food as fuel.
  • [22:30] How are micronutrients included in a total nutrition plan?
  • Vitamins and minerals can be beneficial but you don’t get the full effect from them.
  • Remember that it is a supplement, not a replacement.
  • Watch how your body responds when you eat different foods.

HH 009: Laurin Conlin on Flexible Dieting

HH009 Laurin Conlin
As the fitness industry has evolved the term flexible dieting has been used in several ways. Joe and Lauren bring fellow competitor, coach and IFBB Pro Bikini competitor on the show to discuss what flexible dieting really means.
Key Takeaways:
  • Flexible Dieting/IIFYM vs Meal Plans – The pros and cons of both.
  • Laurin differentiates between meal plans, macro tracking and flexible dieting. She heavily encourages being able to be flexible with your diet in your off season or in non cutting phase (not restricting foods or having anxiety relating to hitting numbers). For example, a strategy such as tracking all day and allowing an intuitive meal in the evening.
  • Flexible dieting could become another form of disordered eating
  • A meal plan can be appropriate as a teaching tool, to remove decisions based around food, and to help with consistency.
  • Nutrition is a skill that takes practice. ([12:00] in discusses a good place to start) Start small with your goals!
  • After a period of dieting, your body can be in a more “sensitive” state. An exit strategy (for competitors and non) is equally as important as the dieting phase itself.
  • Intake vs Expenditure is at the base of weight loss, however nutrient timing can make an impact.
  • Refeeds are NOT cheat meals. Refeeds are structured days with target numbers, typically increasing carbs specifically. The frequency of refeeds ([31:00]), consecutive refeeds, and how to plan refeed days.
  • The benefits of a refeed or high carb day on leptin, appetite, weight loss and dieting mindset.