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The 50/30/20 nutrition stands for the percentages of the Three Building Blocks of food you need to fuel your body. 50% Protein, 30% Carbohydrates, and 20% Fat. Now please note I am NOT a nutritionist. I can only talk about what I do and what I have experienced. It worked for me and many many people who have followed it.

Basically what I do is plan my day around my protein, since the protein is the hardest part for me. I tend to not eat enough protein. SO i found that if I made sure to do a couple things consistently then I would hit the 50% protein that I should in my day. Here’s what I do:

1) Have my Shakeology in the morning with an added scoop of Isopure Protein Powder so I get my nutrients and extra protein. ( ~35 gram protein)

2) Snack on a Quest Bar to get another 20 grams protein and extra fiber and another snack usually of fat free cottage cheese

3) Prepare my lean meat for dinner combined with some veggies or complex carbs

4) Generally for lunch I have egg white scramble with the meat left over from the dinner before. Simple quick and easy!

With those four steps I tend to hit the protein needed and have a little freedom with my fats and carbs in the meals. Simple.

The protein will need to be very lean, low fat proteins. I like 99/1 turkey, fish, very lean red meat and all types of lean low carb proteins help. With carbs I try and stick with mostly green veggies, sweet potato, brown rice and some fruit mostly eaten prior to working out. When it comes to fats I try and never add anything to my foods that will add fat. A lot of people disregard added fats and make a healthy meal not so healthy. Example would be taking a 150 cal salad and adding a bunch of dressing and it becomes a 900 cal salad. Or adding cheese to your burger, mayonnaise to your turkey. Simple things that can kill a diet.

The 50/20/30 concept is what most competitive bodybuilder use before a show. The idea is to not only keep track of your daily caloric intake but also to get the best out of those calories. In this case it’s to take in around 50% protein, 20% fat and 30% carbs to achieve lean mass and lose body fat, one of the hardest things to do.  One thing to note is that 1 gram of Protein and Carb = 4 calories and Fats = 9 calories. This will be handy when calculating your percentages.

A final note; I’ve talked to a lot of Pro Bodybuilders and they all say the same thing…consistency with diet and workouts. And when it comes to hard to lose pounds it’s probably the sodium. Sodium in food, mostly processed with make you hold water no matter what.


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