ENER(G)Y PORTION CONTROL GUIDE
Hitting your (G)MACROS target is all about a good amount of ENER(G)Y portion control. In today’s busy world, weighing your food below is next to impossible. Who TF has time to weigh the food they eat on scale?!?
Below is a general guideline of how much of each (G)MACRO you should have at meals and the corresponding ENER(G)Y portion. It may still be tough, and you may feel hungry at times to start, but taking a moderation-focused approach will make it more bearable and sustainable long-term. Keep in mind that this is just a guideline or base, and you are free to budget or proportion your meals as needed for your lifestyle. This is to help you start to become mindful and give you a quick, easy, and full proof weight to get you started fast as possible.
1. POWERFUL PROTEIN ENER(G)Y = A good ENER(G)Y portion is about the size of your palm.
• A good ENER(G)Y range is about 15 to 25 grams per serving for women and 20 to 30 grams per serving for men. This can be a lot more during the post workout window.
• If you aren’t working out consistently, then these should be a little lower.
• You should be shooting for 0.6 to 1.5 (lower for maintaining and higher for gaining) grams of protein per pound of LEAN body weight. An estimate is fine. Don’t get caught up in the details.
2. COLORFUL CARBS ENER(G)Y = A good ENER(G)Y portion is about the size of your fist.
• A good ENER(G)Y range should be 25 to 50 grams per serving.
• A post workout ENER(G)Y range should be 40 to 50 grams per serving for women and 60 to 75 grams per serving for men.
3. FIERY FATS = A good ENER(G)Y portion is the size of the end of your two thumbs together.
• A good ENER(G)Y range should be 15 to 30 grams per serving (approx. 1 to 2 tablespoons)