Understanding how to eat properly, and healthy, is essential to any fitness program that you participate in. Depending on how you workout, and what your goals are as an individual will determine what type of diet you should be participating in.

First, we need to get rid of all the junk food that you might be eating. If you really want to see improvements you either need to completely eliminate or drastically reduce any type of junk food that you are eating now. Replace that junk food with vegetables, fruits, complex carbs, and lean protein.

Protein

Depending on your activity level and personal goals, you might not need to consume as many grams of protein that you think you do.

According to the Harvard Medical School, you only need about .8 grams of protein per kilogram (2.2 lbs). Look below to see how many grams of protein you should be consuming on a daily basis based off of your weight:

• 100 lbs - 36 grams
• 125 lbs - 45 grams
• 150 lbs - 54 grams
• 175 lbs - 63 grams
• 200 lbs - 72 grams

Here is a list of foods that you normally would eat and how many grams of protein come along with them

• 1/2 of Chicken Breast = 30 grams
• 1/4 lb of 95/5 (Lean/Fat) of Ground Beef = 33 grams
• Hard Boiled Egg = 6 grams
• Greek Yogurt (Plain) = 15 grams

What are macros? Macronutrients are the energy-giving components of food that fuels our body. They include carbohydrates, protein, and fat; this is where your dietary calories come from. Grasping the concept of macros is important for starting any diet because you need to find the right balance of carbs, protein, and fats. Check out this Macro Calculator to see what macronutrients you need for your goals!