Meal Prep, Meal Prep, Meal Prep

img_1490I’ve written previously about meal prepping, but as I read it I realized it was more on meal planning than actual meal prepping. When I say meal prepping, I am talking about the food that we are planning on consuming that day or the next. This is such an important aspect of our fitness journey that it cannot be overlooked. If you don’t prep your meals the night before, you are allowing yourself a chance to fail. I say this because it almost allows too much flexibility when we get hungry. If you go to work and didn’t prep a meal you are prone to go to the vending machine, or if your office has a snack bar, or you end up going to a fast food restaurant instead.

To prevent this, you need to prep what you plan to eat the night before. This gives you time to weigh out your food, a very important process, and get it in the containers that you will carry it around with you. I also suggest that you download an app to track your macros. I use the myplate app from Livestrong.com. Here is the link to see it Link to Website. While you are weighing out your food you can enter it into the app and eliminate the guess work associated with macros. This makes it easier to adjust and make sure you are setting yourself up for success the next day. There are a lot of different ways to go about meal prepping
and the internet is loaded with information on it.

Here is a great article on meal prepping and keeping a food journal. THE IMPORTANCE OF A MEAL PLAN AND KEEPING A FOOD JOURNAL

If you have any questions about meal prep or fitness in general, feel free to send me an email. Don’t forget to follow me on Instagram and join our Facebook group (AdamDelgadoFitness) for even more fitness and nutrition info.

Macros Macros Macros

If you have ever been to a gym or looked at any fitness website, you have no doubt heard the term macros. It was likely something to the effect of, “yeah Bro. I’ve got my macros on lock-down.” I love gym “bro” talk. Anyways, macros and why are they important, or in this instance not so important. First things first. Macros stand for macro-nutrients, or protein, carbs, and fats. Most people involved in fitness focus on these three and pay little attention to anything else, like say micro-nutrients, which we’ll discuss in later articles, and I’ve briefly touched on in previous articles. Anyways, I’m getting off topic again.

Ok, here is the point. If you are just starting a transformation or a fitness routine, I want you to completely ignore these macros. Chances are that your macro count is not the problem. It is more likely the portions of food that are consumed and an imbalance of fats and carbs to protein. What I want you to focus on, like I just stated is portion control and the imbalance that most of us suffer from. To start, your first task is to work on portion control. Don’t get me wrong I love food. I live in Las Vegas and there is no shortage of all you can eat buffets and I love the Cheesecake Factory. However, while okay to indulge some of the time, this is how I got myself in horrible shape. So, let’s look at portions and keep it simple. Protein, one palm size portion. Carbohydrate, one fist size portion. Vegetables, at minimum one fist size portion. Easy, right? No complicated calculations, no weighing each bite, just keeping it simple.

Now that we’ve got that out of the way let’s talk about food. Food is awesome. It is vital to our survival. It’s how we celebrate things, and so many traditions are passed down through the generations while in the kitchen. These alone are reasons not to fear food. I know too many people who, when trying to lose weight, tell me that they are just going to eat salad. You need to eat protein, and not just drink a protein shake that you picked up at Wal-Mart. When I say protein, I’m talking lean beef, chicken, turkey, pork and even buffalo (so delicious). For carbs, we are talking brown rice, sweet potatoes, whole grain pasta, and fruit. Vegetables are basically free game, steam them, put some salt and pepper on them and eat them up. Remember, keep it simple when you are starting. I’ve been doing this for almost two years and have just recently started counting macros because I am training for competition. If not I would still be following the advice I laid out in this article. Have fun and enjoy the journey.

Here are a couple samples of a meal plan and a food list that I put together to give you an idea. As always, if you have questions shoot me an email and I’d be more than happy to help you in reaching your fitness goals.