Amp Your Workout Blog

Here are some ratios that you can follow to simplify planning your nutrition regime (note that these are rough guides only – please see a nutritionist if you want to analyse and plan your current nutrition):

• Calories: (these are based on estimated Lean Body-Weight LBW)
  o Sedentary job; 25 Cal/kg
  o Moderate labour job or low level exercise 30 Cal/kg
  o Active job or high level exercise 35 Cal/kg
  o Active job and high level exercise 40+ Cal/kg
• Protein:
  o Sedentary job; 1.5g/kg which is 25% of calories
  o Moderate labour job or low level exercise 2g/kg which is around 28% of calories
  o Active job or high level exercise 3g/kg which is 32% of Calories
  o Active job and high level exercise 3.5g+ which is 35% of Calories
• Carbs:
  o Sedentary job; 1.5g/kg which is 25% of calories
  o Moderate labour job or low level exercise 2g/kg which is 28% of calories
  o Active job or high level exercise 2.5g/kg which is 18% of Calories
  o Active job and high level exercise 3.0g+ which is 8% of Calories
• Fats:
  o Sedentary job; 100-25-25 = 50%
  o Moderate labour job or low level exercise 100-28-28 = 44%
  o Active job or high level exercise 100-32-18 = 50%
  o Active job and high level exercise 100-35-8 = 47%

Some food guidelines to the macronutrients:

• Proteins: (Proteins have 4 Cal per gram)
  o Primary foods: Meat, Fish, Poultry
   General ratios: 25% by weight is generally protein
  o Primary foods: Eggs
   General ratios: 6g per egg
  o Primary foods: Nuts, legumes, beans
   General ratios: About 15g per 100g
• Carbs: (Carbs have 4 Cal per gram)
  o Primary foods: Cruciferous vegetables (green leafy)
   General ratios: Mostly fiber and micro-nutrients – virtually zero carbs
  o Primary foods: Colorful vegetables, yellow, reds, orange
   General ratios: loaded with micronutrients and anti-oxidants – 10g/100g
  o Primary foods: brown rice, sweet potato
   General ratios: 22g/100g
  o Primary foods: Beans, Legumes
   General ratios: 15g/100g
  o Primary foods: Dairy – milk, yogurt
   General ratios: 7g/100g
  o Primary food: Standard Fruits (apple, Orange, Banana, Pear)
   General ratios: – about 20g of carbs each
• Fats: (Fats have 9 Cal per gram)
  o Primary foods: Olive oil
   General ratios: 100% oil
  o Primary foods: Nuts
   General ratios: 40% by weight, i.e. 30g nuts is about 12g fats
  o Primary foods: Avocado
   General ratios: average Haas is 150g and has 23g of fat
  o Primary foods: Animal Fats
   General ratios: 100% fat
  o Primary foods: Dairy – butter, milk, eggs, yogurt
   General ratios: around 2% fats but can vary considerably. Eggs are 6g fat per egg
  o Other good sources of fats
   Fish oil supplement – (get the actual liquid) 10ml
   Flax seed oil – 10ml

Alcohol has about 8 Cal per gram. 200ml of wine that has 15% alcohol content means 30ml alcohol (close to 30g) which means 240 calories from alcohol alone. Using these guidelines, it’s relatively simple to determine the calories and macronutrients for the day.

For example, if you weigh 70kg and have around 14% body-fat: • LBW is about 70 – 10 = 60kg

• If you have moderate activity and want about 30Cal/kg, then Cals = 1,800
• If you want protein at 2g/kg = 120g
  o 4 meals at 25g protein = 100g
   25g protein would come from 100g of fish, meat, poultry
  o Remainder 20g:
  o Nuts x 30g x 2 serves = 60 x 15/100 = 9g
  o Egg x 2 = 12g
  o Total = 121g = 484 Cal
• Carbs at 2g/kg = 120g
  o Colorful vegetables; 300g = 300 x 10/100 = 30g
  o Brown rice, cooked; 100g x 20/100 = 20g
  o Dairy, 2 serves x 200g = 200 x 7/100 x 2 = 28g
  o Beans, legumes, 150g x 15/100 = 22g
  o Fruit, 1 pce = 20g
  o Total = 120 = 480 Cal
• Fats = remainder = 1,800 – 484 – 480 = 836
  o There are 9 Cal per gram – hence 836 = 92g of fats
  o The two serves of nuts earlier give 30×40%x2 = 24g
  o The egg gives 6g o 2 serves of dairy = 5g (maybe more)
  o this put us at 35g so far, leaving 57g remaining:
   Olive oil x 3 serves x 20g = 60g
   OR 1 x Avocado and 2 serves of olive oil = 63g
   OR 1 serve of fish oil and 2 serves of olive oil = 50g