T Nation

Nutrition Is My Weak Spot


#1

I have always been active and in good shape but now I’m going for muscle tone!! I want to look like I can take care of myself and be confident. I know I need to watch what and how much I eat but I’m not really sure where to start. Also, what are good supplements for females? My trainer said he can’t give me nutrition advice. I know it’s a question with many possible answers but any help is greatly appreciated.


#2

Eat mainly whole foods.
Veggies and protein at every meal.
Eat until just full.

This will get most people in decent shape (assuming youre training).


#3

Thank you! People say eat small meals throughout the day, is that true? I am training but nutrition is a huge adjustment as I never had to watch it so closely before.


#4

Order of importance:

  1. Calories
  2. Macros
  3. Timing
  4. Supplements

There’s no point having 8 meals a day if it’s too much food overall. I saw some studies on meal frequency and usually we’re talking like less than 20 calories difference per day


#5

WOW, all of that is really good to know and a great starting point. I’m actually better with not eating a lot of small meals. I appreciate your advice and look forward to more in the future.


#6

Some great advice from tsantos. Another tip that has helped me keep my weight where I want it is to think of having to “earn your carbs”. I used to fill up on carbs whether I was active or docile throughout the day. I now tend to structure my higher carb days and meals around my highest energy exerting workouts. I suppose this is a little bit more fine tuning rather than general tips, but just something to keep in mind as it aided in my fat loss efforts.


#7

Thank you for that great advice too!! I know it sounds like something simple but I never thought of it before. I need to gauge it off of my daily activity. Which I count throwing 300 square bales of hay part of my workout lol. Your advice and any other thoughts are always appreciated. As I said I am new at trying to tone more and watching my eating habits!


#8

Something that has helped me is one of those food apps. It can help you keep track of everything.


#9

Awesome, thank you! Any specific one? I am all for using apps but there are many to choose from.


#10

I’ve been using MyFitnessPal for awhile, and it seems to do the trick!


#11

I’ll check that one out. It’s easy to find apps and information online… the hard part is weeding out all of the junk ones. I wasted a lot of time researching but now am very thankful to be part of this website! I’m also happy everyone is willing to help.


#12

I use MyPlate calorie tracker. And yes, there are too many to choose from so I just picked one. It breaks down the macros for you. Good luck!