Hi redditors,
Like the title says, im wondering how bodybuilders switch foods/meals without changing their macros.
I tried looking it up on google, but there seems to be no information about it.
Body builders are usually bulking or cutting. Bulk in the off season and cut leading up to their show/competition.
Macro wise, you can eat pretty much anything if it fits your macros and daily caloric intake. Figure out those two items and base your meals off this.
There are an infinite number of different food combinations that can add up to the same macros.
As long as your macros add up to the correct target at the end of the day, it doesn’t matter what the macros for each individual meal or each individual meal are. If you’re aiming to get 30% of calories from protein for example, you don’t have to have every single meal be 30% protein. You can have some meals that are higher in protein, and some meals that are lower in protein, etc.
There are tons of different sources of protein, fats and carbs you can consume. If you track your intake with an app like MyFitnessPal you can see how your macros are stacking up and make adjustments. I frequently rotate my protein sources between chicken, beef, pork, eggs, Greek yogurt, protein powder, etc.
We use portion exchanges. We have exchanges for carbohydrates, lean proteins, fats.
For example:
1 exchange of carbohydrates is 1/3 cup of cooked white rice, 2 rice cakes, 1 corn tortilla, 1/2 cup of sliced potato, etc. etc.
You can exchange each portion by each other because they have the same calories/carb. content.
Each of them is calculated to have 80 calories, 15 grams of carbs.