This can be complicated but I’ll simplify it for you the best I can.
Try to aim to eat about 500 calories less than you expend daily.
So for you that might be like 2,000 calories daily and expending 2,500 calories which isn’t hard if you’re training everyday and running in the morning.
You can do a 5 meal split which consists of 3 large meals (breakfast,lunch and dinner obviously) and 2 snacks. Now be sure to be eating protein at every meal even snacks!
Now I’m not going to tell you what to eat at each meal but more or less the timing and foods you can find sources of protein, carbs and good fats in them.
You wake up and you run (best idea to run on an empty stomach) then come home for breakfast which should be a big meal about 625 calories (70g of carbs, 55g of protein and 14g fats) the same with all your other major meals for the day (lunch then dinner). You go about your day then 3 to 3 1/2 hrs later you have a snack about 313 calories (35g carbs, 27g protein and 7g of fats) just like your other snack to come later. Then lunch another 3 1/2 hrs later or 2 hrs before your major workout for the day for the energy required to get the most out of it then your snack about 30 min after workout then 2 hrs or so after the workout have dinner.
Your lunch and second snack are really up to you as to energy required or eating arrangements but food 2hrs before training and food after training is important.
Another thing the amount of grams of carbs, protein and fats at each meal DOES NOT have to be precise you can time where you get your 280 grams of carbs, 56 grams of fats or 219 grams of protein as long as they’re in the daily diet and accounted for but eating certain foods at certain times a beneficial to getting the most out of the day. For instance having some complex long burning carbs for breakfast and lunch are a good idea for training and daily activities and making sure that you have protien before and after training ie lunch, after training snack and dinner. YOUR MUSCLES GROW WHILE YOU SLEEP!! So protein is important for the night time as well as the day.
Now that you hopefully understand how many calories, grams of carbs, protein and fats you need daily and when you need them I am going to help you identify where you can find these.
- Whole Grain Pasta
- Whole Grain Bread
- Brown Rice
- Skinless Chicken
- Peanut Butter
- Broccoli and Cauliflower
- Brazil Nuts
- Oils such as olive, canola and sunflower
These are some of the sources you can find the food required for daily consumption. Hopefully this makes it a little bit easier. Try charting what you eat for a week or two and mix it up at most meals and just repeat once you have it down.
Now this is specifically tailored to this guy but people use this to try and help you or ask me to give you a hands!