This is one common thing that confuses a lot of people when they begin looking at their diet in greater detail.

What are Macros?

Let's start off with an explanation of the term Macronutrients or Macros for short. macronutrient /mac·ro·nu·tri·ent/ (-noo´tre-ent) an essential nutrient required in relatively large amounts, such as carbohydrates, fats, proteins, or water; sometimes certain minerals are included, such as calcium, chloride, or sodium. Dorland's Medical Dictionary for Health Consumers. © 2007 by Saunders, an imprint of Elsevier, Inc. All rights reserved.


What does this mean in terms of your diet though?

Well eating the right ratio of each of these are important to your diet by providing you with the correct amount of calories based on your body weight and goals. The three main macronutrients are Carbohydrates, Fats and Proteins.




Carbohydrates or "carbs" as they are better known are the primary source of energy for the body and the brain to function. These are used for everything. 1 gram of carbohydrates = 4 calories.  



Fats are usually what people worry about due to common myths that fat is bad for you. This is not entirely true as the body needs fats in order to function. In fact your daily caloric intake should consist of approximately 20% fats. The key is to avoid trans-fats and saturated fats. Good fats, such as unsaturated fats and essential fatty acids, including Omega 3 and 6 can be good for you. Fats not only provide slow energy, but are important for proper hormone production and function, as well as muscle growth. 1 gram of fat= 9 calories

 Protein, like carbs and fat, also provides us with energy. Protein is the building block of the body. It is essential for repair, growth, maintenance, and structural support of the body. The right amount of protein in your diet can help you lose body fat and gain or maintain muscle. 1 gram of protein= 4 calories  


Macro ratios

There is no set ratio for macros in a diet, as this will vary person to person and also depends on your goals/activity levels. We will hopefully in the coming months be able to provide you guys with a calculator to workout your macronutrient targets based on goals.

 Hopefully this article has given you a bit more of a background information about Macros and cleared up any confusions that may you have. Any questions then please don't hesitate to comment below.

Chicken and Sweet Potato Curry

Since moving out of home, I've missed one of my favourite meals of all time. A curry that my mum made up out of her head for me using ingredients that I said I wanted to buy for my healthy eating.

So I decided to call up my mum and get the recipe and make it myself, whilst sharing the entire thing with you guys, because it really is that good.

This curry serves 2/3 or one bulking individual.

The ingredients you need to make this amazing curry are the following : -

• 3 Chicken Breasts
• 1 Sweet Potato
• Chopped Red Chilli
• Chopped Garlic
• 1 Onion
• Curry paste (Tikka Masala)
• Balsamic Vinegar
• 1 tin chopped tomatoes
• 2 handfuls of red lentils
• Half Pint of chicken stock

Step 1

Chop 1 onion and sauté in some oil. 

Step 2

Add in 1 teaspoon of chopped red chilli, or 1 chopped red chilli.

Step 3

Add 1 teaspoon of chopped ginger.

Step 4

Once all the other ingredients are soft, add in 3 diced chicken breasts and sauté until coloured. 

Step 5

Chop 1 sweet potato and add to the pot.

Step 6

 

Stir in 2 tablespoons of Balsamic Vinegar and remove from hob, allowing to cool for two minutes. 

Step 7

Return to heat and add in two half tins or a tin of chopped tomatoes. 

Step 8

Add half a jar of tikka paste. 

Step 9

Add two handfulls of red split lentils.

Step 10

Add a half pint of chicken stock. If you don't have a measuring jug, then use your protein shaker. 

Step 11

Bring to boil and allow to simmer until thickened or sweet potato has softened. 

Season so taste and serve with rice or any side you wish.

You guys have my mum to thank for this beauty. 

I ate something bad, will it ruin my diet completely?

This is something that I see a lot of people asking in online communities and the answer is really simple.

No

How can I explain this in an easy way....

Imagine your life consisted of eating fast food every day, four times a day. During one of the days you decide to eat something healthy. Does that automatically mean that you are now fit and healthy, because you had that one good meal?

No, it doesn't.

The same thought should be adopted when you have a minor slip up.

Hopefully that answers that age old question in the easiest way possible. No you will not ruin your diet completely from having one bad food, the only time this bad food will ruin your diet is if you eat large quantities of it, without planning in advance for it, by incorporating it into your meal plan for the day.

Now go and enjoy that burger, but remember to add it into your macro allowance for the day.

The choice is yours

One of my biggest downfalls is my impulse eating, which I suppose on a bulk isn't too big a deal. My biggest challenge coming when I'm leaving the gym and walking home, due to the fact I walk past McDonalds, Burger King and almost four other takeaways. This never really is a problem to me as I'm pretty good at saying no to things, but last night I really struggled.

Just after 11 last night I was on my way back from the gym and as McDonalds drew closer, I had such a craving for a salsa chicken legend. They are my immediate downfall and any time I want one, I will do my best to go and get one.

This time I was so determined to say No, because it is exactly what I said it was. A craving. I wasn't going to die if I didn't get it. I didn't need the chicken legend and it was a hell of a lot of calories that I would unnecessarily be adding on top of my daily allowance, which even though I'm aiming to gain some size, I'd rather do it with the avoidance of needless extra fat gains.

So I walked right past McDonalds.

I was a little bit gutted inside and I'm sure my tastebuds were cursing the hell out of me, but at the same time I felt really good that I'd made a good choice. A choice that would allow me to continue on my road to achieving my goals without an avoidable hiccup.

This is my lesson to you that you don't need to give into cravings and you can control what you are eating. If the next time you crave something and you haven't already allowed for it in your daily meal plan, then don't eat it. Save it as a treat for another day, where you can factor it into your calorie allowance. You'll feel much better for it and it will probably taste so much better when the time comes.

All in a days work

Having recently graduated from university, I have been lucky enough to find myself a job. This means that I don't have the greatest facilities for cooking meals in the office, so I have to rely on preparation at home or what I can buy from the local Tesco.

This morning I started the day by having some ready made Oats. 

These ones have banana and strawberry mixed in and are incredibly easy to make. Just pop them in the microwave for three minutes after adding the milk and that's you done. 

Lunch today was some grilled chicken breast steaks marinated in sun dried tomato and basil sauce, cottage cheese and a banana. 

For dinner I decided to treat myself to some fast food. Which isn't bad considering it's my once a week treat. That is something that a lot of people punish themselves over, but it really isn't a big deal at all.

I'm also feeling incredibly motivated at the moment in both work, fitness and nutrition at the moment. My lifts are going up, I'm enjoying my time in the office and my nutrition has been focused with the aim of gaining muscle.

Things are going great just now. I can't wait to see what the rest of October holds.