Extra-curricular activity under the program "Talk about proper nutrition." Topic: "What you need to eat to be stronger"

Feeling sluggish? Healthy fats, iron-rich foods and healthy snacks will help you fight fatigue. About Health.com presents some useful tips.

Eat for energy.

One of the most pressing issues of the present time has become the question of what needs to be done to finally stop feeling constantly tired and lethargic, how to increase your own energy supply and do it quickly.

Fatigue breaks us down physically and emotionally, and sabotages our immune system, making us more susceptible to illness, depression, and even chronic diseases such as heart disease. Moreover, eating right and creating a meal routine can do wonders in making people healthier.

1. Eat more foods containing plant-based iron.
Certain nutrients, especially iron, help women feel more energetic. Almost 10% of women aged 20 to 49 suffer from iron deficiency, which can cause fatigue and impair physical and mental stamina.

Iron is necessary for the delivery of oxygen to cells and for immunity.
Recent studies have shown that women who consume adequate amounts of plant-based iron are 35% less likely to develop PMS, compared with women who consume less of it. Products containing plant-based iron: beans, lentils, spinach, sesame; eat them with foods containing vitamin C so that iron is better absorbed.

2. Eat the right food combinations.
One formula for maximizing energy is: fruits or vegetables + whole grains + protein + vegetable fats + herbs/spices.

Cynthia Sass calls it a "5-piece puzzle" and this formula is described in her book "Your Own Thinness." "Balance is key. Your body likes to be in balance," says Sass. "Giving it less of something than it needs is just as bad as giving it more than it needs."

3. Avoid caffeine.
Cynthia believes that "Caffeine essentially gives 'false' energy because it is just a stimulant. After the burst of energy, you may feel tired again or even more tired than you were before."

4. Eat an energizing breakfast.
In the morning, do not limit yourself to foods containing proteins or carbohydrates; breakfast should be balanced, Sass reports. Instead of just eating yogurt, add some high-antioxidant fruit, healthy fats like nuts or seeds, and raw or toasted oats. And don't forget low-fat yogurt for extra protein.

5. Eat more “real” food.
This means: whole grains, not processed chips or crackers from a box; fruits themselves, not juice or fruit bars. This way you will get more energy!

“When my clients switched from processed foods to real foods, their energy increased and many of them began to lose weight despite eating more calories,” says Sass.

6. Eat more super fruits.
Sass recommends eating as many super fruits as possible - apples, stone fruits, berries, tomatoes.
Limiting yourself to the same banana for breakfast that replenishes you with nutrients and antioxidants can leave you feeling tired. "Research shows that people who eat the same amount of foods, but with more variety, experience less oxidative stress, which is a precursor to aging and disease," she says.

7. Avoid energy traps.
Avoid pitfalls that reduce and even destroy energy - processed and artificial foods, refined grains and sugar, skipping meals and drinking too much caffeine and alcohol.

When choosing an energy bar, don't look at what it says on the front of the package, but check the ingredient list, Sass says. “If the ingredients read like a recipe and I know I can buy them and make them myself, that's great. But if the list reads like a science experiment and the ingredients aren't real whole foods, I won't eat it, no matter the protein/carb/fat content or vitamin/mineral ratio."

9. Don't avoid fats.
Don't cut out healthy fats if you want more energy. "You need fats to absorb some important antioxidants," Sass says. One study, which served salads with a low-fat dressing, a low-fat dressing and a high-fat dressing, found that people got fewer antioxidants from vegetables when they ate salads with a low-fat dressing. The reason is that some antioxidants must enter the body with fats in order to be absorbed from the gastrointestinal tract into the bloodstream, where they begin their action. Antioxidants are important for energy because they fight free radicals and keep cells healthy, Sass adds.

10. Eat in season.
What is the secret of eating for energy, according to many nutritionists? Eat locally and in season. "When you go to the market, often the produce will be picked less than 48 hours before you buy it because it doesn't have to be transported far, and it's already ripe, which means it contains more nutrients." "Sass says.

11. Choose frozen foods.
While fresh and local are great, frozen foods are also a great source of nutrients. “Freezing actually locks out the nutrients, so frozen fruit without other ingredients can be just as nutritious as fresh fruit, maybe even more so if the fresh fruit wasn't freshly picked,” says Sass. The moment a fruit or vegetable is picked, it begins to lose its nutrients."

Article last updated: 08/30/2014

In order to become physically stronger, you first need to change your lifestyle. , healthy sleep is the first steps you must take towards your goal. The next stage, which needs to be approached with all seriousness, is called the “training plan”.

In order to develop your physical strength, you must play sports. To strengthen your physique, training in the gym is the best way to go. As many people know, working out in the gym is very dangerous, so you need to create the most effective and correct training plan not only to improve results, but also for maximum protection from injuries.

By the way, I strongly recommend that everyone create their own, where you will display all your results throughout the entire journey. The good thing about a training diary is that if you notice that there is no progress in your training, this will serve as a signal for some changes. That is, this means that this training program that you are using is not suitable or you need to increase the working weights in the exercises and so on. This is a very convenient thing that every athlete should have.

To properly plan your training plan, you need to adhere to the basic criteria for creating the most effective workout. This is exactly what we will talk about now.

FREE WEIGHTS OR MACHINES?

The first thing you need to pay attention to is the priority between training with free weights and training in special machines.

I often come across a situation where beginners are advised to train only with the basics, namely, giving preference to deadlifts and bench presses. But, in my opinion, when starting training, a beginner needs to prepare his body for the upcoming loads. I would recommend combining basic exercises and machine training, but without deadlifts.

The deadlift is a very unsafe exercise and there is a high risk of injury, especially if the athlete's muscular corset is not strong enough. To begin, practice the correct technique for performing this exercise and strengthen your body, in particular your back muscles.

Give your preference to free weights, as they engage many more muscle fibers and work the target muscles in the best possible way. Here is a vivid example of combining exercise equipment and free weight: + .

HOW MANY REPEATS SHOULD YOU DO?

To develop physical strength, you need to do fewer repetitions with higher weights. However, for beginner athletes, you need to do the opposite for the first 1-2 months, performing exercises with less weight and more repetitions. This is done in order to hone the correct technique for performing the exercise.

When an athlete lifts too much weight, his technique is compromised and he may get injured. Violation of technology means stopping progress. Your success depends on technology. If it is not there, various auxiliary muscles will be involved in the work, and the target muscle group will not be properly loaded. Professionals differ from amateurs in that they look for ways to complicate the exercise, performing it slowly, without violating technique, etc. Therefore, watch your technique, this is a very important point.

Once you have mastered the correct exercise technique, you can move on to increasing the weights and decreasing the number of repetitions.

NUMBER OF APPROACHES AND REST BETWEEN THEM

In order to become physically strong, you also need to monitor the number of approaches for each exercise. The standard option is no more, no less than 2-4 approaches for each exercise, regardless of whether it is a base or simulators.

It's worth paying attention to. The optimal time for rest is from 1-4 minutes, depending on the exercise and the purpose of the workout itself.

• In addition to training, do not forget about nutrition. To grow muscle mass, you need to eat properly and balanced, at least 6-7 times a day.
• Sleep plays an important role in achieving results. It is during the period of sleep (8-10 hours) that our body is given the opportunity to recover after training. It is during sleep that muscle growth occurs.
• Don't forget to warm up and stretch before and after training. These two components help warm up the muscles, increase the intensity of the exercise, and reduce the risk of injury to a minimum. Pay special attention. Very often, gym owners save on heating, trying to pay as little as possible, saving on the quality of the conditions in which we train. If you go to a cold and poorly heated room in winter, you must remember to insulate yourself. This is necessary so that our muscles do not cool down and are in a warm state throughout the entire workout.
• Use a special

I don’t know about you, but I am completely convinced that the phrase “The best man wins” will be relevant at all times. Only if previously everything came down to physical characteristics, then modern reality forces a person to improve on all fronts. Therefore, it is not surprising that people began to think more often about how to become stronger. Of course, we are talking about the context of the whole life...

First of all, you need to set yourself up for positive success. It is not enough to just think: “I want to become stronger.” You need to firmly and confidently say: “I will become stronger” and put as much emotion into this phrase as your heart is capable of. This kind of setup, despite its absurdity, allows you to achieve good results. Try it, just don't be a hack.

So, for those who want to know how to become a strong person, I have prepared 17 tips that can bring amazing results. They make up only a small fraction of the entire journey, but do you remember where the journey of a thousand miles begins? You can apply them all at once, or one at a time. You can implement one thing every month or every week. You can completely score. Remember that everything depends on your choice.

1. Form your view of things.

It is very important to learn to formulate your own thoughts on any issue. In our century, people themselves become slaves to other people's opinions, so it is very difficult to maintain individuality of thinking. I brought this point to the first place precisely because of its complexity. Learn to get rid of other people's opinions and form your own objective judgment. Perhaps the post “How to Find Freedom” will help you.

2. Do physical exercise.

It is also important to know how to become physically stronger. A truly strong person is strong not only in spirit and mind, but also in body. Therefore, it is very important to monitor your physical norm. You don't have to sign up for a gym. You can start running or doing morning exercises. Usually this is enough. If you want something more exciting, you can try some sports. I bet you'll like it.

3. Set goals.

It's important to know where you're going. The best guide is a dream or goal. But if a dream is something vague, then a goal is a real finishing line that can be torn off. In fact, setting and achieving goals brings unprecedented personal growth.

4. Survive falls.

Failure is the best mentor. Believe me, nothing brings as much life experience as falling. Only by experiencing real difficulties can we become stronger. Therefore, there is no need to be afraid of failures, just do what you set out to do. You can never truly taste success if it comes too easily. Treat falls like a good teacher who is genuinely interested in your knowledge.

5. Love yourself.

It is important to understand one thing - you have incredible potential hidden within you, thanks to which you can achieve anything you want. It doesn’t matter how grandiose your plans are. If you can truly love yourself, then no obstacles will prevent you from achieving your results.

6. Read more.

Did you know that our brain perceives information projected in the imagination as real? But, unlike animals, we are able to independently control the flow of our thoughts. This way we can lose many difficult situations that may arise in the future. Books are a real treasure trove of such situations. We literally play every scene live and draw the necessary conclusions. It's not for nothing that all successful people read a lot.

7. Learn to lose.

It is important to understand that you are responsible for your life. It doesn’t matter who exactly is to blame for the current situation. If this has somehow affected your life, YOU ARE TO BLAME. If a girl leaves you, don’t complain about her, but look for the reason in yourself. If you were fired from your job, don’t insult your boss, but become a better person. The only way.

8. Finally, start learning for real.

Education is actually a very useful thing. Many underestimate it, citing as an argument phrases like: “I will never need this.” Yes, we never use most of the knowledge we acquire at school or university, but it helps us develop. For example, geometry develops logical thinking very well and can teach you how to correctly reason your answer. By getting to know different areas of philosophy, we can find answers to some questions in the future.

9. Give free rein to your imagination.

In the most ordinary things, you can achieve unusual results if you use your imagination. Try doing everything with your left hand the next time you have to clean the house. It will turn out quite funny, and you will probably remember this cleaning for a long time. But fantasy can also be used in other situations, for example, you can learn a passage or formula and do push-ups at the same time. Oh yes, I already wrote about this in the material “How to develop memory.” Fantasy can open up unprecedented boundaries for you and find ways even in the most difficult situations.

10. Find something you love to do.

Nothing gives such a powerful impetus to action as doing something you love. These could be some true goals or just a hobby. Such activities will give you strength and make your heart beat joyfully in anticipation of future activities. It is much better if your favorite activity is your life goal. Together, such actions will not only make you stronger, but will bring real greatness.

11. Learn to say no.

And we are not just talking about some requests. It is very important to learn to focus on one thing, discarding all external factors. If you look at all the things you did today, you will probably notice that most of them do not have any practical benefit. They just destroy you. Give them up in favor of truly important things!

12. Give up unnecessary connections.

We often surround ourselves with people who negatively influence us. We feel awkward around them and want to leave the company as soon as possible. Or maybe we're just annoyed by their endless whining and complaining. Remember what they say: “Tell me who your friend is and I will tell you who you are.” We often adopt our behavior from those around us, so it won’t be surprising if you soon start complaining too. Surround yourself with people you truly enjoy spending time with and you will immediately notice the difference.

13. Start realizing your dreams.

You can become a truly strong person when you realize your dreams and help realize the dreams of others. Every day, devote at least five minutes to getting closer to your desires and then success is guaranteed to you.

14. Throw away all negativity.

This does not mean that you need to put on rose-colored glasses and rejoice at every leaf (although this option will also work). You just need to treat the world not as a firing line, but as a sea of ​​opportunities that you can realize. If you constantly think about the negative, then sooner or later depression will begin to strangle you with its huge hands. Believe in a positive result and it will definitely come.

15. Ask for forgiveness.

Have you ever had situations that you still regret and constantly remember? Perhaps this is one of the effective ways to become stronger spiritually. Ask for forgiveness from everyone you've ever bullied. Especially if your conscience constantly reminds you of these cases. In this day and age, it is very rare to hear a sincere “Sorry,” so you can become a role model for other people.

16. Get rid of all debt.

You can't continue to grow stronger if you're saddled with debt. It's like ballast, constantly dragging you to the bottom. First, deal with your financial debts. Then follow through on all your promises. Only if nothing is holding you back can you move forward truly quickly.

17. Help others.

Just like that, without any hidden intentions. You can sign up to volunteer or help your neighbor-grandmother lift bags of groceries. You can even do something more: plant trees or organize a holiday. Such actions fill our lives with meaning and completely kill bad character traits.

The article could be supplemented with a bunch more points, but I decided to focus on these 17. If you have anything to add or ask, write in the comments.

The strongmen of the past were built like real machines. They had solid muscle mass and remarkable strength - and this despite the fact that, of course, no steroids existed at that time.

The most important thing for them was strength, but appearance was secondary for them. These tough guys focused on developing the strength of their legs, back and grip using basic movements and compound exercises. They increased the size of their shoulders, arms and chest with the same exercises.

Can you imagine that the hero Ivan Poddubny went out of his way to form a V-shaped torso? He had a strong back and strong abs and could take on anyone without using any newfangled training programs.

Things are different these days. Much of the weight training that is popular in modern gyms focuses on developing definition. We, modern people, are aimed at aesthetics: sculpted biceps, six-pack abs, wide chests and all that stuff. It is impossible to imagine an outstanding strongman in the 21st century who would not care at all about the shape of his body.

For some reason, the value of strength was transferred not to appearance. Perhaps the reason for this is the abundance of bodybuilders on the covers of magazines.

As for me, when it comes to the benefits of being in the gym, bodybuilding has almost no meaning. I'm more interested in power itself. In fact, most of my training is old school strength training.

1. Raising weights overhead

Without a doubt, one of the best strength exercises is lifting a heavy object from the floor above your head. It could be anything: a stone, a beer keg, a barbell, dumbbells, a small keg of water or sand - it should be an object that is really difficult to lift over your head. To lift something like this, you need to use literally all the muscles of the body from legs to arms. If you have a weak back, it will be difficult to lift the object from the ground. If you have weak legs, they will shake when you try to lift an object above your head. If your mind is weak, you may have problems at any stage.

The best thing about this exercise is that you start from a sitting position and gradually rise to your feet. This method of lifting weights requires more talent and athleticism than the seated variations.

Most often I do this exercise with a beam. The log is strength. It develops strength and grip well. Kegs are also a good idea because kegs are unstable. Holding a barbell and dumbbells is easy, but the keg has a dynamic center of gravity that needs to be managed somehow.

2. Lifting and carrying objects

It's one thing to lift something heavy from the ground. Another thing is to gather all your strength and move it from place to place.

This is the difference between powerlifters and strongmen. Powerlifting involves bench press, deadlift and squats. Athletes lift impressive amounts of weight in these three disciplines, it's all about the lifting and lowering. In strength competitions, it may be necessary to lift weight and move it somewhere. What to transfer? Stones, sandbags, etc. Often this is also done for speed. In such competitions you have to be very strong to be able to move this load.

Carrying heavy objects, as well as lifting them above your head, requires using all the muscles of the body. With every step, trembling runs through your body, and you need to be even more resilient to walk your way. You must have strong and stable joints so as not to lose your balance, maintain your breath and bear the load. Carrying objects is a great way to build strength and can be done in the gym, in the field or at home. The most important thing here is not Where this is done and what in general is being done.

Carrying a keg is a real challenge, not only because you have to lift it, but also because you have to move it. It also pushes against the diaphragm, making it difficult to breathe.

3. Metal bending

This is perhaps the most enjoyable way to develop strength. Strength and enthusiasm are the things that have helped people bend nails, bolts, wrenches, horseshoes and the like over the years. It is popular to train on these objects because it is much more convenient than carrying large and heavy things back and forth.

In general, when you bend metal, it is very important to protect yourself from injury by using a special coating on the ends of the object you are bending. Usually a towel, suede or leather are suitable for this role. This is extremely important because your hands put a lot of pressure on the edges of the object. If there is no coating on the metal, the risk of injury, especially a puncture or cut, increases dramatically. In addition, without protection, your hands will be more painful, and therefore it will be harder to bend the object.

Obviously, there are also limitations here: if the coating is too thick, it can make the task too easy, which is not desirable for us.

There are two main ways to bend iron. The first is when you bend it through your hip, knee, or any other part of your body. If you bend long objects: steel rods, for example, thick objects like a poker or something particularly complex (frying pans), this is a necessary method (why bend frying pans? But, they say, this also happens). Another way is to bend the object, holding it by the ends and relying more on the strength of your hands and elbows.

To bend something, you need to put intense pressure on it. You have to focus on it one hundred percent, otherwise you can’t expect success.

As you understand, there are many ways to bend iron objects. It should be remembered that bending short objects requires not only grip strength, but also a large participation of the torso and abs, which provide the necessary tension transmitted through the hands to the object. Increasing the tension increases your ability to bend an object and at the same time makes it a safer activity since your hands cannot slip off the object (therefore, reducing the likelihood of injury).

It turns out that you can train even in such strange ways, and not just using equipment from the gym. Bodybuilding is quite healthy and admirable, but strength training can be just as effective and even more beneficial for the body. What’s good about such training is that you become truly stronger, and you can show this strength in real life.

It is no exaggeration to say that most of the activity on the issue of nutritional quality comes from the bodybuilding community and is aimed at bodybuilders. And this makes sense. Nutrition plays a huge role in improving body composition (external data). But let's look at this issue from the perspective of nutrition for strength. From a strength athlete's perspective, you don't need to eat for aesthetics.

This doesn't mean that it doesn't make sense for strength athletes to borrow a few or three well-known facts from their beefy and tanned fellow athletes, because they certainly can. But at the end of the day, it's important to keep the overarching goal in mind. As a strength athlete, you are trying to be as strong as possible (to be as strong as possible), while a bodybuilder is trying to look strong.

It doesn't matter how powerful your routine is, or even how fit your genes are, nutrition matters. When you want to be as strong as possible, you need to perfect your nutrition. There is no room for error in your quest to be the best.

How much do you need to eat?

Let's start with the basics. To begin with: how much should you eat? Daily calorie intake and macronutrient ratio are key. Nutrition for strength is numerical manipulation. The key is to achieve the use of numbers that satisfy your goals and requirements for who you want to become in the context of strength sports.

The worst thing you can do as a strength athlete is be one of the guys who has a “chronic dieter” sign on their chest. These guys are on a diet every time you talk to them. These people end up living 75 percent of their time in a calorie deficit, often jumping from one fad diet to an even more fad one in an attempt to get lean and ripped.

Don't be that person.

The average chronic dieter complains about his “hardgainer” warehouse and is convinced that it is almost impossible to achieve volume and strength. From the point of view of an outside observer, it is not difficult to see that there is a problem. Gaining muscle mass and strength while trying to cut calories most of the year is far from reality, regardless of genetics. You should always be in a calorie surplus in order to build muscle. The specific caloric surplus that you can provide yourself will largely depend on your own specific metabolic capacity.

How many calories do you need? This is easy to underestimate. To do it right, you have to calculate exactly how much food you should eat. Simply put, the common approach “eat more” is not suitable, since more is a relative concept for everyone and what may seem to one that he has become a glutton, to another will seem that he has added a couple of spoons a day.

Being on a diet of only meat and vegetables is far from the required approach and is not even comparable to the “eat more” approach and is certainly not suitable for building muscle mass. That being said, eating fast food all day is also an approach to building strength. We must find a balance.

In my experience, there is nothing that provides as much balance as following a flexible diet - (IIFYM approach - translates to "if it suits you macronutrients"). Keep your eating plan as simple as possible. Since your goal is not to optimize aesthetics, we don't should be just as concerned.

• Step 1 – Determine Total Calories: Before you do anything, you need to determine your calorie intake (calorie content of food consumed). Thirty calories per kilogram of body weight will create a calorie surplus for almost everyone. Start with 30 calories and increase this value based on your progress. Keep in mind that carbohydrates and proteins have 4 calories per gram. Fat has 9 calories per gram.
• Step 2 – Determine the amount of protein: Once you figure out how many calories you need, next determine the amount of protein you consume. A rule-of-thumb ratio of 2g per kilogram of body weight works well for most people. Arguments can be made for a little more or less depending on the circumstances, but 2g per kg of your body weight is a simple and effective solution. However, if you are above 25 percent body fat, 1.2-1.5g per kg of body weight will be a more accurate and correct amount of protein intake.
• Step 3 – Finding Your Carbohydrate to Fat Ratio: This is where the lines get a little blurry. Since we are talking about strength athletes, there is no significant difference in how you distribute your intake between carbohydrates and fats. They are energy nutrients and will be responsible for fueling your workouts. Once you get a good balance (don't go too low on carbs or fat), you can eat as you see fit.

Some people do well when carbohydrates predominate in their diet, but for others, don’t feed them bread, let them increase the amount of fat they consume in relation to carbohydrates. The key is to be honest with yourself and avoid trying to “sway” yourself towards one or the other just by reading a ton of nonsense online.

Ultimately, eat more than what your body requires.

Hypothetical Grisha and his diet

Here is an example of how all this manifests itself. Let's take a hypothetical person named Grisha who weighs 82 kg. Grisha wants to try to add some muscle. Grisha finds out in Part 1 that he must consume at least 2,880 calories per day to be in a calorie surplus.

Since he weighs 82kg, he will be trying to achieve 180g of protein per day.

• 180g protein x 4 cal/g = 720 calories from protein
• 2880 total calories - 720 calories protein = 2160 calories left for carbs and fat

Grisha decides that he wants an even distribution between carbohydrates and fats, so here is the breakdown of the remaining calories:

• 2160 remainder / 2 = 1080 calories
• 1080 calories equals 270g carbohydrates (1080/4 calories per gram of carbohydrates)
• 1080 calories equals 120g fat (1080/9 calories per gram fat)

Result:

• Grisha's macros
• 2880 calories
• Protein: 180g
• Carbohydrates: 270g
• Fat: 120g

The beauty of this approach is that you only need to worry about two numbers in the ratio of calories and protein. The amount of carbohydrate and fat consumed may fluctuate from day to day depending on how you feel and your approach to training throughout the day, while protein and calorie intake remains the same.

Sample Grisha Power Meal Plan

I'm not crazy about meal plans. I prefer that everyone track their calories and macronutrients and eat what they like. However, I know that seeing the foods on paper laid out in a meal plan helps bring things home for some of you.

Keep in mind that this is just an example and not something you should necessarily follow.

• 1 meal: 6 whole eggs, 200g oatmeal, 1 apple
• Meal 2: 200g chicken fillet, 200g rice, 200g green vegetables, 150g almonds
• Meal 3: 1 scoop whey protein, banana, 100g peanut butter
• Meal 4: 200g piece of meat or fish, 250g potatoes, 250g green salad, 2 tablespoons olive oil, 200g cottage cheese.

Adjust quantities, weights and ingredients to suit your macronutrient needs and preferences.

Additional nuances of nutrition for a strength athlete that should be taken into account

1. Fiber is beneficial to the body for a number of reasons. However, just because it is “good” does not necessarily mean that bigger is better. When fiber intake rises to the 80-100g+ range, you may experience gastrointestinal and micronutrient absorption issues. The general fiber recommendation is 10-20% of total carbohydrates, with the lower end of the range being 20g and the upper end being around 80g. On a low-carb diet, go up to the maximum value indicated above, and on a high-carb diet, go down to the lower limit.
2. Before, during, and after training nutrition - these aspects are not so significant compared to the absolute daily intake of macronutrients, calories, vitamins and minerals. As a strength athlete, you don't need fast-digesting carbohydrates post-workout. In fact, you don't even need to eat during the notorious post-workout carb window. However, make sure that you consume a mixed meal of protein and carbohydrates a couple of hours after and before training. And it doesn’t matter whether it’s cocktails or standard meals.
3. Meal schedule. It, along with the schedule for taking nutrients and macroelements, also does not play a special role. As long as the standard amount of daily calories and macronutrients consumed is met, it doesn’t matter how many meals a day you distribute them between, whether it’s 3 or 6 meals. It all comes down to personal preference. Apparently, the number of meals per day in the range of 3-5 meals is acceptable for most athletes.

Eat for strength

As a strength athlete, trying to figure out how to eat for definition and proportion can be confusing. Plan your meals clearly, weighing foods and ingredients for the first few weeks. This will help you figure out what portion sizes to choose until you can judge it easily by eye. At this point, you can become a little less strict about weighing and measuring everything you plan to eat. I highly recommend always measuring your fat sources because they are particularly high in calories.

Always measure and mark everything using a website or app like this. If you haven't tried planning and structuring the ratio of foods and ingredients to your total daily calorie intake and your overall diet before, trust me, it's easier than it seems. Don't let the numbers intimidate you. Stop complicating this issue and you will see results. That's all for today.