“I’ve wanted to try out using Macros, but how do I know where to start and if I should be high fat or high carb?”

The macronutrients are fats, carbohydrates, and protein. Thus, everyone is already using macros in some combination in their daily nutrient consumption.

Although high carb nutrition plans can be great for endurance athletes, it is not the best place to start, especially if you are just learning how to dial in your nutrition. Additionally, high-fat (low-carb) nutrition plans can also work well, and train the body to metabolize fats for energy, but this is not the best place to start either.

The best place to start is not an emphasis on high fats or high carbohydrates, but rather a well-balanced intake of all three macronutrients. This is the most sustainable nutrition plan for the long-term success. Here are some general guidelines:

  • Consume your bodyweight (in pounds) in lean protein (in grams) each day. For example, if you weigh 200 pounds, consume 200 grams of lean protein per day. Good choices include baked or grilled chicken, salmon and tuna, grass-fed beef, and low-carb protein powder.
  • Consume 1 serving of healthy fats each meal. Do not consume any fat in the window of 2 hours pre-workout to 2 hours post-workout. Examples include: extra virgin olive oil, almond butter, walnuts and Brazil nuts, salmon, and avocados.
  • Consume carbohydrates around your training session. Oatmeal is great 2 hours before your workout. White rice is best immediately after your workout. Outside of pre- and post-workout times, get your carbs from raw fruits and vegetables.
  • Consume at least half your body weight (in pounds) of water (in ounces) per day. For example, if you weigh 200 pounds, consumer 100 ounces of water per day.
Powerlifter Bryan Dermody

Bryan Dermody

Bryan Dermody has a vast knowledge in the field of strength and conditioning with being a college football athlete and then going on to become the strength and conditioning coach for the University of Iowa football team, Drake University, and University of Louisville football team.  He ended his strength and conditioning career with 2 years as assistant strength and conditioning coach for the New York Jets.  During this time he also competed as a Strongman athlete and now competes as a powerlifter who has had the honor of competing at Arnold Sports Festival Pro Deadlift the last 8 years.


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