fdesiderio wrote:
Hi Michelle,
If you have time, would you be able to post some nutrition/meal detail?
The macros are great, though some vegans who are new to counting macros (like me) sometimes have trouble with expanding their food choices beyond the staples. Seeing how others reach their targets would be a huge help.
Kind Regards
Frank
Hi Frank. Thanks for your question. If you read my journal from the beginning, you'll see that I initially tried to include what I was eating at each meal. Unfortunately, I was only able to keep that up for a few days. At some point, I hope to have the extra time to be that detailed again. Unfortunately, it's quite time consuming to go back after the fact. Most weeks, I'm so busy that I have to post multiple days at one time (like I'll be doing today for the past 3 or 4 days).
In addition to my time limitations, I'm currently less than 3 months out from a competition. Most of my meals during this "pre-contest" phase are extremely simple, and the majority of what I eat on a daily basis comes from the following foods: beans and legumes, dark leafy greens, most vegetables, fruit, nuts and nut butters, seitan (which I make myself from wheat gluten flour), quinoa, sweet potatoes, brown rice, bulgar wheat, steel cut oats, hemp seeds, chia seeds, sprouts, and protein powders (from pea, brown rice, &/or hemp sources). Occasionally, I will also have tofu, edamame, sprouted grain bread, and some of the faux meats. At this time, white potatoes, white rice, bread (other than sprouted/flourless), and pasta are off-limits, as are any other foods that are not nutritionally dense (or not listed here). Depending on how lean I get in the next 6-8 weeks, the occasional sprouted grain bread and faux meats may be further decreased or eliminated (and those macros will be replaced with other complex carbs and seitan / protein powder).
Hopefully, this will help you. The main thing about getting your macros to fit a certain ratio is time, experience, and preparation. I can do it on the fly now (meaning, I don't have to plan my meals and pre-cook for the day or week like I used to have to do). But in the beginning, pre-planning was the only way I knew that I would hit the right ratios every day. But now, since I've done it for so long, I know what types of foods and amounts I need to have every 3 hours to hit my daily limits. It also depends on exactly what ratio you're trying to hit. Some people have to do a lower percentage of carbs; some can get away with more. For me personally, carbs are always the majority of my total calories, and they will continue to be so even as I continue to lean out for the upcoming competition.
Don't worry, you'll get the hang of it. It just takes time and practice.
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