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I have noticed people still posting about nutrition when alot of the time it comes down to some simple rules and basic mathematics.
I have posted this before but though I would start a thread with it.
First of all, read this! an excellent link to nutrition for Boxing
Once you have a basic understanding of boxing nutrition needs you need to apply it to your own particular situation.
If you have got MS Excel on your computer do a list of all the foods you generally eat. Have a column for grams of protein carbs fat and total calories/kilojoules.
Look at the labels on the food you eat or go here to calculate: http://www.bodybuilding.com/fun/nutrient.htm
Note what you eat and fill in your nutrition chart, you can get Excel to do the calculations automatically, so you can see your daily calorie intake.
Roughly work out your Base Metabolism Rate - there is a BMR calculator here http://walking.about.com/cs/calories/l/blcalcalc.htm
this will help you calculate the amount of calories you need to maintain weight for your weight/age/activity level. To lose weight start by dropping 2-300 calories from your BMR level and weigh yourself each morning.
Protein should be around .8 grams per pound you weigh, I weigh 77 kilograms and eat 2000 cals daily, normally 140 gms protein 260 gms carbs 50 gms fat. (this will depend on your goals whether you are trying to gain or lose weight, fat or muscle - I am trying to lose about 2 kilograms, to gain muscle I eat around 2300 + cals), the link to boxing nutrition above lists ideal amount of protein, carbs and fats in your diet.
Regardless of the protein/carb/fat ratio it is overall calories in versus calories out through exercise which will determine if you gain or lose weight.
It is a bit of a pain in the arse to calculate what you eat at first but after a while you will know instinctively. I have fine tuned it now so I know nearly exactly what I need to eat to gain maintain or lose weight. Dont make huge changes or try to lose more than 1 pound or so a week.
I personally dont worry about timing that much as long as overall calories goals are met for the day.
This works for me and cuts out the guesswork, pretty soon you will be able to
have a good idea of the nutrition in what you eat without using the chart. Of course everyone is different so you it will take a few weeks to work out you optimum calorie intake level for your goals. If you are gonna take boxing seriously I recommend you make the effort to do this.
And If anyone is interested PM me and I will send an example of my nutrition chart I did on Excel which works out the calories automatically, its not perfect but it should give you an idea.
I am not a nutritionist this is just what I have learnt and what works for me.
__________________
I have posted this before but though I would start a thread with it.
First of all, read this! an excellent link to nutrition for Boxing
Once you have a basic understanding of boxing nutrition needs you need to apply it to your own particular situation.
If you have got MS Excel on your computer do a list of all the foods you generally eat. Have a column for grams of protein carbs fat and total calories/kilojoules.
Look at the labels on the food you eat or go here to calculate: http://www.bodybuilding.com/fun/nutrient.htm
Note what you eat and fill in your nutrition chart, you can get Excel to do the calculations automatically, so you can see your daily calorie intake.
Roughly work out your Base Metabolism Rate - there is a BMR calculator here http://walking.about.com/cs/calories/l/blcalcalc.htm
this will help you calculate the amount of calories you need to maintain weight for your weight/age/activity level. To lose weight start by dropping 2-300 calories from your BMR level and weigh yourself each morning.
Protein should be around .8 grams per pound you weigh, I weigh 77 kilograms and eat 2000 cals daily, normally 140 gms protein 260 gms carbs 50 gms fat. (this will depend on your goals whether you are trying to gain or lose weight, fat or muscle - I am trying to lose about 2 kilograms, to gain muscle I eat around 2300 + cals), the link to boxing nutrition above lists ideal amount of protein, carbs and fats in your diet.
Regardless of the protein/carb/fat ratio it is overall calories in versus calories out through exercise which will determine if you gain or lose weight.
It is a bit of a pain in the arse to calculate what you eat at first but after a while you will know instinctively. I have fine tuned it now so I know nearly exactly what I need to eat to gain maintain or lose weight. Dont make huge changes or try to lose more than 1 pound or so a week.
I personally dont worry about timing that much as long as overall calories goals are met for the day.
This works for me and cuts out the guesswork, pretty soon you will be able to
have a good idea of the nutrition in what you eat without using the chart. Of course everyone is different so you it will take a few weeks to work out you optimum calorie intake level for your goals. If you are gonna take boxing seriously I recommend you make the effort to do this.
And If anyone is interested PM me and I will send an example of my nutrition chart I did on Excel which works out the calories automatically, its not perfect but it should give you an idea.
I am not a nutritionist this is just what I have learnt and what works for me.
__________________
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