Meal Training

Meal training is the planning and coordination of your meals around your active lifestyle — with the goal of losing fat, and gaining muscle.

When it comes to meals, carbohydrates are the main source of fuel. Carbs provide energy for physical activities, maintaining body temperature and other bodily functions—including managing your heartbeat!
Fats— believe it or not, help your body burn off stored fat. Fat is a source of essential acids which the body cannot make itself. They help the body absorb vitamin A, vitamin D and vitamin E. They also help control apatite/cravings, stimulate hormones, and enhance physical performance. 

Protein is a chain of amino acids that supplies your body with energy— but not the kind that keeps you going; the kind that repairs and builds. 
Every cell in your body is made up of protein —and since this is the case, you need protein daily to help your body repair/maintain cells, muscles and bones.
A higher protein intake is known to boost your metabolism, and increase the number of calories burned; this is why the carnivore diet has gained in popularity—however, it's still important to support your body properly so you do not hinder it's performance.

There are 3 body types — and each body type requires it's own amount of protein — which is for:

  • Ectomorphs — 1.2 grams per lb you weigh 
  • Mesomorphs —1.3 grams per lb you weigh 
  • Endomorphs— 1.5 grams per lb you weigh 

 

Ectomorph: fat intake should be between 50-60 grams/day (yes, you read that right!) Although they appear skinny, they can actually have higher body fat than people with a slightly heavier build. Ectomorphs have a difficult time putting on muscle, and their metabolism is higher than the other body types.

Mesomorph: fat intake should be between 40-50 grams/day. Mesomorphs are more prone to weight gain even though they have lower body fat levels. They lose weight easily, but gain it back just the same. 

Endomorph: due to their slow metabolism—their fat intake should be 50-60 grams/day. This will make weight management easier if they are careful with their food choices. 

The remainder of your calories will be your carbs—but you need to factor in your daily performance (what your body needs for fuel). Bear in mind ectomorphs, you will need to add extra carbs to support your fast metabolism. 

We have all heard that we ought to be consuming smaller meals throughout the day; it's because the body can only digest 60 grams of carbs per meal — and a maximum of 25 grams of protein per meal. When you eat more than your body can digest, it get's stored as fat.

Workout recommendations for the 3 body types:
  • Ectomorphs (fast metabolism)— training should include compound movements (squats/lunges/push-ups/pull-ups) as opposed to hitting the weights and the cardio machines. This will place emphasis on building muscle.
  • Mesomorphs (balanced metabolism)—training should be geared toward muscle-toning; cardio intensity should be moderate. This will maintain muscle and support your athletic figure.
  • Endomorphs (slow metabolism)— training needs to include a balance between high intensity cardio, and a solid weight training program that focuses on each muscle group. This will place emphasis on losing excess fat.

Follow this meal training guideline and you will begin to see results in as little as 5 days. Don't forget to stay hydrated!


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