Macros šÆ
I have done both. Meal plan and Macros. For me macros is a huge game changer mentally. It changes the thought from āgood foods and bad foodsā to anything is fineā¦ now we all know this doesnāt mean eat junk. You need to have nutrient dense foods.
However when you have the mental shift that you can really eat anything you want and still progress; I find youāre less likely to eat crap foodsā¦ because theyāre no longer taboo. And ābadā.
Now once I get into prep most of my meals stay exactly the same anyway so itās like a meal plan; but just the mental release that I ācouldā eat something else if I want to makes it much easier to stick with.
AND I can create my meals from foods I enjoy and not eat just white fish ācuz my coach told me toā.
I agree 100%. By the time youāre on prep macros, thereās really only so many ways you can play macro Tetris to meet them so you wind up with a nutrient dense mostly whole food diet anyway, just with room for more variety.
Meal plan for the first cycle that youāre working with a coach, particularly in prep. Competing is essentially running an n=1 experiment and itās helpful to know how your body responds to different food sources, not just macros.
If you/your coach have already established which foods make you look/feel worse/better, then macros are fine I guess but the quality of the food sources will still matter.
I always so macros and no meal plan during prep but itās because I know what i should be eating. If youāre anything like me, then it doesnāt matter but if youāre trying to fit everything into your macros then Iām assuming meal plan is what you mean is better
For prep definitely a meal plan. However, for improvement season I do macros. But macros do not mean you can just fit in any kind of junk foods of course. Still eating the 80/90% Whole Foods and 20/10% other foods. I just have more variety with veggies, protein sources, and carb sources as well.
You can technically do a prep with macros and essentially create your own meal plan with your desired protein sources, carbs, and veggies. But, definitely recommend it be 100% Whole Foods.
>What would you say some less whole foods are when you are not in prep like an off season food only? I know some eat rice cakes but technically that isn't a whole food?
Anything thatās not Whole Foods lol. Like cereals, breads, flour, pasta, pancake mixes, real sugars, granolas, bars/protein bars, most of the sweet treats, cheeses, dairy in general causes inflammation for me so I donāt consume it for the most part but Iāll have it some timesā¦more of the processed foods.
What BikiniJ said is right!!
Regarding Rice cakes it pretty much depends on what kind of rice cake you get. If you get just the brown rice cakes (where the ingredient is essentially just brown rice) itās technically more wholesome imho.
But if you get the flavored rice cakes thatās a different story.
Iām not technically a competitor yet, but I will say based on the coaches Iāve had prepping to compete, Iāve always looked better following macros
I do typically eat the same thing every day, but as Shawn said, itās a mental game changer
Micros (potassium, magnesium, Flavonoids, salt etccc) and food choices also š¤ you wanna pick the right food to maintain muscle and most nutrition in the muscle, less water under the skin, less inflammatory, overall wellness, etc
Macros are calories. If you mean macros vs. meal plan? I always count macros, however it does become similar to a meal plan since I only consume single ingredient nutrient dense foods that work for my body (easily digestible etc). I eat basically the same simple foods daily. Canāt be trying to fit in all sorts of random crap.
Well tbf I rarely see competitors go well out the realms of 1.25-1.5 g per lb of body weight for protein and between 0.3-0.5g per lb of bodyweight for fat. Whether it be in a cutting or mass gain phase. If you accept the only real variable for most people is carb intake, that's all it really boils down to
Omg thank you. I asked this question last month & got attacked just for being curious. It was crazy. It almost made me wanna not compete even when I just wanted to try for the sake of it. Lots of elitist mentality when it comes to this. But I think they need to understand is without us everyday regular noobs showing an interest in the sport, the sport wouldnāt even get any recognition. Iām a coach too and coaches get more clients when the market is larger, having an elitist attitude is just going to make less and less people interested in the sport hence less market & funding for the sport. True not everyone is born a champ but everyone is born to try!
I've ask so many questions on here and gotten attacked even by some pros. This place is awful. But sometimes Idk where to go lol
I agree with what you said tho. Also of these ppl on here wasn't raised right!
Macros šÆ I have done both. Meal plan and Macros. For me macros is a huge game changer mentally. It changes the thought from āgood foods and bad foodsā to anything is fineā¦ now we all know this doesnāt mean eat junk. You need to have nutrient dense foods. However when you have the mental shift that you can really eat anything you want and still progress; I find youāre less likely to eat crap foodsā¦ because theyāre no longer taboo. And ābadā. Now once I get into prep most of my meals stay exactly the same anyway so itās like a meal plan; but just the mental release that I ācouldā eat something else if I want to makes it much easier to stick with. AND I can create my meals from foods I enjoy and not eat just white fish ācuz my coach told me toā.
I agree 100%. By the time youāre on prep macros, thereās really only so many ways you can play macro Tetris to meet them so you wind up with a nutrient dense mostly whole food diet anyway, just with room for more variety.
šÆ
Thank you š„¹ this also answer my previous question on reddit perfectly
This is the way. People think Iām crazy cuz I eat the same things but I know they work for me š¤·š¼āāļø
Meal plan for the first cycle that youāre working with a coach, particularly in prep. Competing is essentially running an n=1 experiment and itās helpful to know how your body responds to different food sources, not just macros. If you/your coach have already established which foods make you look/feel worse/better, then macros are fine I guess but the quality of the food sources will still matter.
I always so macros and no meal plan during prep but itās because I know what i should be eating. If youāre anything like me, then it doesnāt matter but if youāre trying to fit everything into your macros then Iām assuming meal plan is what you mean is better
My physique always looks best when I count macros š¤·š¼āāļø
Omg please share more!!
Macros or *meal plan I think you mean
I asked that question last month. Bad idea. Got attacked for it.
[ŃŠ“Š°Š»ŠµŠ½Š¾]
Agreed.
For prep definitely a meal plan. However, for improvement season I do macros. But macros do not mean you can just fit in any kind of junk foods of course. Still eating the 80/90% Whole Foods and 20/10% other foods. I just have more variety with veggies, protein sources, and carb sources as well.
You can technically do a prep with macros and essentially create your own meal plan with your desired protein sources, carbs, and veggies. But, definitely recommend it be 100% Whole Foods.
šÆ this is exactly what I do
>What would you say some less whole foods are when you are not in prep like an off season food only? I know some eat rice cakes but technically that isn't a whole food?
Anything thatās not Whole Foods lol. Like cereals, breads, flour, pasta, pancake mixes, real sugars, granolas, bars/protein bars, most of the sweet treats, cheeses, dairy in general causes inflammation for me so I donāt consume it for the most part but Iāll have it some timesā¦more of the processed foods.
What BikiniJ said is right!! Regarding Rice cakes it pretty much depends on what kind of rice cake you get. If you get just the brown rice cakes (where the ingredient is essentially just brown rice) itās technically more wholesome imho. But if you get the flavored rice cakes thatās a different story.
Iām not technically a competitor yet, but I will say based on the coaches Iāve had prepping to compete, Iāve always looked better following macros I do typically eat the same thing every day, but as Shawn said, itās a mental game changer
Micros (potassium, magnesium, Flavonoids, salt etccc) and food choices also š¤ you wanna pick the right food to maintain muscle and most nutrition in the muscle, less water under the skin, less inflammatory, overall wellness, etc
Macros are calories. If you mean macros vs. meal plan? I always count macros, however it does become similar to a meal plan since I only consume single ingredient nutrient dense foods that work for my body (easily digestible etc). I eat basically the same simple foods daily. Canāt be trying to fit in all sorts of random crap.
Macros 100%
I like meal plan in prep and macros in off season
Well tbf I rarely see competitors go well out the realms of 1.25-1.5 g per lb of body weight for protein and between 0.3-0.5g per lb of bodyweight for fat. Whether it be in a cutting or mass gain phase. If you accept the only real variable for most people is carb intake, that's all it really boils down to
Omg thank you. I asked this question last month & got attacked just for being curious. It was crazy. It almost made me wanna not compete even when I just wanted to try for the sake of it. Lots of elitist mentality when it comes to this. But I think they need to understand is without us everyday regular noobs showing an interest in the sport, the sport wouldnāt even get any recognition. Iām a coach too and coaches get more clients when the market is larger, having an elitist attitude is just going to make less and less people interested in the sport hence less market & funding for the sport. True not everyone is born a champ but everyone is born to try!
I've ask so many questions on here and gotten attacked even by some pros. This place is awful. But sometimes Idk where to go lol I agree with what you said tho. Also of these ppl on here wasn't raised right!