Food Pyramid

While calories are certainly an important part of the M&F Food Pyramid, it is the quality of those calories that can make or break a physique. I.e, 500 calories from steak and 500 calories from ice cream are NOT the same. By eating your macro-nutrients—protein, carbs, and fat—in the right amounts, you can train harder, recover faster, and avoid unwanted fat gain.

Protein

Protein provides the amino acids needed to repair and grow muscle tissue. It also has the benefit of keeping you fuller for longer. A beginner can really benefit from increasing protein intake to at least one gram per pound of body weight per day.

Carbs

Carbs are actually your body’s preferred source of fuel. Cutting carbs in an effort to quickly shed weight can actually reduce the quality of your workouts and can compromise your body’s ability to create and hold on to muscle. You need carbs for energy. Yes, eaten to excess, carbs can cause weight gain, but you’d do better to watch your overall calorie intake, as it’s excess calories in general that lead to fat storage. A healthier relationship with carbs entails eating (primarily) unprocessed sources from potatoes, sweet potatoes, rice, fruits, and vegetables.

Fat

You’ve got to eat it to lose it. Seriously. Multiple studies have shown that consumption of healthy fats can actually lead to greater fat loss and improve protein synthesis while also protecting your heart and brain. Taking in 0.4 grams of fat per pound of body weight per day from healthy sources such as fish, olive oil, avocados, nuts, and seeds is essential for overall health and athletic performance.

ADD SUPPLEMENTS TO YOUR TRAINING AND NUTRITION>>

DOWNLOAD THE PDF FOR SAMPLE MEAL PLANS>>

Food Pyramid

While calories are certainly an important part of the M&F Food Pyramid, it is the quality of those calories that can make or break a physique. I.e, 500 calories from steak and 500 calories from ice cream are NOT the same. By eating your macro-nutrients—protein, carbs, and fat—in the right amounts, you can train harder, recover faster, and avoid unwanted fat gain.

Protein

Protein provides the amino acids needed to repair and grow muscle tissue. It also has the benefit of keeping you fuller for longer. A beginner can really benefit from increasing protein intake to at least one gram per pound of body weight per day.

Carbs

Carbs are actually your body’s preferred source of fuel. Cutting carbs in an effort to quickly shed weight can actually reduce the quality of your workouts and can compromise your body’s ability to create and hold on to muscle. You need carbs for energy. Yes, eaten to excess, carbs can cause weight gain, but you’d do better to watch your overall calorie intake, as it’s excess calories in general that lead to fat storage. A healthier relationship with carbs entails eating (primarily) unprocessed sources from potatoes, sweet potatoes, rice, fruits, and vegetables.

Fat

You’ve got to eat it to lose it. Seriously. Multiple studies have shown that consumption of healthy fats can actually lead to greater fat loss and improve protein synthesis while also protecting your heart and brain. Taking in 0.4 grams of fat per pound of body weight per day from healthy sources such as fish, olive oil, avocados, nuts, and seeds is essential for overall health and athletic performance.

ADD SUPPLEMENTS TO YOUR TRAINING AND NUTRITION>>

DOWNLOAD THE PDF FOR SAMPLE MEAL PLANS>>