Portion Control – Beginner Nutrition

Help!!!  What Do I Do?

I want to go over where to start if you’re looking for information about beginner nutrition.  How do you get started improving your health or losing weight, building muscle when it comes to beginner nutrition?  When you’re looking for nutritional advice, where do you start?  You’re going to continue to hear me say, there are levels to this shit.  Maybe you’re a person who just wants to lose a few pounds, however, you’re not interested in jumping on the bodybuilding stage. 

Where do you start?  What if you don’t know anything?  Maybe you really don’t want to be weighing out every single portion of food on the scale.  You probably don’t want to be looking at half a cup of this and full cup of that or so many grams here or ten grams there.  Worried what do you do?  Where do you start?

 Where Do I Start?

First of all, I want to suggest you take anywhere from three to seven days to log everything you’re eating because you want to be able to take an honest assessment of where you’re at.  This is your starting point.  Then you’re going to have to see where you’re at now compared to where you need to go to meet your own body’s current needs depending on many factors within your life.  

The second step, once you have an honest assessment of what you’re actually doing on a day-to-day basis, you need to take another week to ten days to “clean house.”  You don’t have to do this.  You can start tomorrow but I wouldn’t suggest doing that.  “Cleaning house” is where you slowly start to take out all the obvious choices that are not conducive to your fitness and weight loss goals.  For example: cakes, cookies, and cokes.  Putting five teaspoons of sugar in your coffee is another example.  Take a least a good week, maybe even two, if you feel it’s necessary, to slowly but surely remove those things from your diet.  If you all of a sudden think, “tomorrow I’m never eating anything bad for me again”, more than likely you’re going to crash.  All of a sudden, you’re going to binge, stuff yourself with everything in sight and HATE LIFE.  NOT highly recommended. 
 

How Often & How Much?

You’re going to want to try to eat at least once every three to four hours.  Now, I know that’s not easy.  You’re going to have to build up to this.  What should I eat and how much?  What if you don’t want to measure it out, don’t want to be a slave to a food scale and measuring cups.  Think about this.  Nature is perfect.  You can actually use a palm sized portion of (lean) protein, a fist size portion of a (complex) carbohydrate source and also a fist size portion of vegetables every three to four hours.  Once again, you need to work up to this because if you jam all that food in, you’re going to be stuffed, your fiber intake is going to go super high and out of nowhere you’re going to get gas or constipated from the sudden rise in fiber.  So, work up to it. 

 Here’s The King (Protein)

Make sure you have the full serving of protein because that’s going to be the most critical.  One, for supporting lean muscle mass and two, sparking your metabolism.  It’s about putting you in an anabolic state.  You probably need to start off with the full-size palm portion of protein, half a fist of a carbohydrate and half a fist of vegetables.  I don’t really like every vegetable on the planet but they are important to provide your body with micronutrients (vitamins / minerals / phytochemicals). Your body needs these macronutrients and micronutrients to perform all the hundreds of thousands of chemical processes that go on inside your body every day (metabolism).

Hopefully this has helped give you a starting point.  Again, take three days to seven to assess what you are actually eating right now and compare that to my suggestions here to see where you stand.  Ask yourself, “are your eating habits consistent or do you eat more on the weekend?”  It’s likely that you under eat during the week and over eat on the weekends.  What ratio of your daily intake is protein, carbs and fats?  You will often find that the problem lies in carbohydrate intake being far too high in comparison to protein leading to fat storage.  A good ratio for the everyday person is 40 % protein, 40 % carb and 20 % fats.  Think of it in these terms, if you have a burger, fries and a coke, how much of that meal is carbs and how much is protein?  The bun, fries, any veggies and the sugar from that coke all turn to glucose in the body and the only real protein is the patty and maybe 2 thin slices of bacon.  The ratio in that 1 meal can easily be 80% carbs, 15% protein and 5% fats.  Work towards getting the ratios in line and you are sure to get results fast.  Consider taking maybe even another week to two weeks to begin slowly taking out the obvious bad choices and make better choices.  We’re not going to say anything is totally bad or anything is totally good.  Some of these choices are obvious BUT you can have foods that you really enjoy if you learn about nutrition, training, how and when to fit those into your overall plan.

Need Help?

If you need help with this, feel free to contact me at anchoredinmuscle@gmail.com.  I’ll be more than happy to send you over some food lists of the better choices that you should be choosing to begin to add into meals to make sure you’re getting protein, carbs and basic vegetables every three to four hours.  Remember, the most important one of those is your protein.  Make sure you get that full portion of protein every three or four hours.  If you need to, of course, work your way up with the other two.  You can go ahead and go half a fist-size of carbohydrates and a fist of the veggies.  Try to add in a meal every day.  Before you know it, you’re going to be hungry right on time.  

Make sure you begin to exercise always lifting weights as king over cardio.  Being a cardio queen or cardio king, that’s just going to break you down.  It is a tool.  As with everything, everything depends on you.  Everything has to depend on and be structured around you, your life and your goals.

 

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