Help from a nutritionist

I'm looking for a nutritionist to help me with calorie counting, how to get all my macros in a day and what should I eat and shouldn't eat. You can be licensed or unlicensed just need some tips because I'm not the best when it comes to knowledge about nutrition

Thanks!

 

Reaching macros are easy when done right. Start off by getting something like myfitnesspal and log everything you eat.

Protein:

Eggs, lean meats like chicken, ground turkey, ground beef *good for fats* and good source if 93% or leaner, fish like salmon or tilapia, and lean steak. Greek yogurt is good for protein and fats (some greek yogurt is 1:1 protein fat ratio), try to limit dairy if cutting to a point, but it shouldn't hurt.

Use protein supplements to help meet the macros. I sometimes use P28 products for a pre-workout snack (28G of protein per 2 slices of bread).

Carbs:

You will want low glycemic carbs throughout the day and a small amount of high glycemic after your workout. The high glycemic carbs helps to slightly raise your insulin and will help while you are in protein synthesis. Protein synthesis is highest immediately after training.

Low glycemic carbs: Brown rice, oats, some formulated bread

High glycemic: Fruits, practically sugar carbs

Fats:

Eggs, some dairy, olive and coconut oil, peanut butter, almond butter, etc.

Supplements: Ensure you're getting your EFAs frpm fish oil. Your body does not produce this naturally, and stacking fish oil on top of a good workout program will help aid in fat loss, keep you going and help when you're consistently lifting or exercising on a day to day basis.

Get in a good multivitamin to meet your micronutrients as well. These are often overlooked.

There's a lot more information out there, but hopefully this helps!