- Protein should come from Organic Sources if you are going to consume Animal Products and Whey Protein, and Vegetarian Sources should be Non-GMO
- Fats should be balanced between Omega-3′s, Omega-6′s, and Omega-9′s (for example walnuts, eggs, and olive oil)
- Carbohydrates should come from Whole Food Sources: Vegetables, Fruits, and Whole Unprocessed Grains like Steel Cut Oats and Quinoa for example.
Calorie Calculator:
Here is Coach Alan Aragon’s “Calorie Calculator” to determine how many calories you should eat each day. According to Aragon, to determine the number of calories you should eat each day, you need this equation:
Daily calories = Goal weight x (workout hours per week + 9.5)
• Protein grams = goal weight in pounds
• Fat grams = half goal weight in pounds
• Carbohydrate grams = [Daily calories – (protein calories + fat calories)]/4
NOTE:
o 1 gram of protein provides 4 calories
o 1 gram of carbohydrates provides 4 calories
o 1 gram of fat provides 9 calories
Female Example:
160 pound woman who wants to weigh 140 pounds, exercising for a total of 3 hours per week:
Daily Calories = 140 x (3+9.5)
Daily Calories = 1750
Protein = 140grams (560 calories)
Fat = 70grams (630 calories)
Carbohydrates = [1750 – (560+630)]/4
Carbohydrates = 140grams
Male Example:
220 pound man who wants to weigh 180 pounds, exercising for a total of 3 hours per week:
Daily Calories = 180 x (3+9.5)
Daily Calories = 2250
Protein = 180grams (720 calories)
Fat = 90grams (810 calories)
Carbohydrates = [2250 – (720+810)]/4
Carbohydrates = 180grams
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