Do you know how much, how often and what to eat?

Everyone out there reads all sorts of articles on how much, how often and what to eat, but most of the time they are reading information that doesn't even pertain to them. I am going to give you more accurate ways to determine how much you need to eat, let you know how often you should be eating and give you some examples on what to eat.

First you need to know how to determine how much you need to eat. Now, do not assume you need to eat less, as this is a huge misconception among most people, most of the time you actually need to eat more and different foods than you are eating now, so don't be shocked if your requirements determine you need to eat more than what your used to or think you should eat.
There are many ways to determine how much you need to eat. I will give you two ways, one that is pretty close to your exact needs and the other is just a rough estimate based on the Harris Benedict Equation(i would suggest the first one if you are serious about getting fit and lean).
With the first and most accurate equation you will need a few things before you can begin your calculation. First you will need to get your Lean Body Mass(LBM) number. In order to get this number you need to get your body fat %, you can obtain this number by having a skin fold test done by a trained professional or personal trainer, you may also get a test in the Bod Pod or the other body composition test of Underwater weighing. You can also use your body percentage obtained from a scale like the Tanita, but it will not be as accurate as the other 3 body composition tests. Once you have your body fat % use the following formula:
Body Weight x Body Fat % = Body Fat(lbs), then take your total Body Fat(lbs) -Body Weight(lbs) = Lean Body Mass(lbs) LBM

Once you have your LBM you can plug them into the following:
If you are trying to lose weight(lose fat) take your LBM and multiply it by 15- aka Cutting
If you are trying to maintain weight take your LBM and multiply it by 19- aka Maintenance
If you are trying to gain weight(gain muscle) take your LBM and multiply it by 23- aka Bulking
Your total number will equal the total number of calories you should be eating per day of clean healthy food.
Then you need to know how much Fat, Carbs and Protein to eat, which could be in the range of about 20% healthy fats (9 calories per 1 gram), 40% carbohydrates (4 calories per 1 gram), and 40% protein (4 calories per 1 gram). These percentages vary based on your body type and how you handle the breakdown of proteins, carbs and healthy fats. Your body fat should be tested and your weight should be recalculated at least every 6-8 weeks for accurate results.
For example see my latest calculations below.

Use the second equation which is based on the Harris Benedict Equation, if you are not able to get access to your Lean Body Mass(LBM)/ body fat %, which is as follows:
First, you need to calculate your Basal Metobolic Rate (BMR)-
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )
Last, you need will calculate your estimated daily caloric needs based on this formula-
•Sedentary (little or no exercise) : Daily Caloric Need = BMR x 1.2
•Lightly active (light exercise/sports 1-3 days/week) : Daily Caloric Need = BMR x 1.375
•Moderatetely active (moderate exercise/sports 3-5 days/week) : Daily Caloric Need = BMR x 1.55
•Very active (hard exercise/sports 6-7 days a week) : Daily Caloric Need = BMR x 1.725
•Extra active (very hard exercise/sports & physical job or 2x training) : Daily Caloric Need = BMR x 1.9
Now if you are trying to lose weight you need to take your caloric need and eat 500 calories less and/or exercise burning 500 calories per day and eat about 500 more calories of you are trying to gain weight.
To be more exact and take in the correct amount of calories you could be eating about 20% healthy fats (9 calories per 1 gram), 40% carbohydrates (4 calories per 1 gram), and 40% protein (4 calories per 1 gram). These percentages vary based on your body type and how you handle the breakdown of proteins, carbs and healthy fats. Your body fat should be tested and your weight should be recalculated at least every 6-8 weeks for accurate results.

Kristins nutritional needs starting 2/7/12 (Please keep in mind I am eating a little more now than calculated below because I am Breast Feeding)
Body weight 123.6, Body fat 18.38%.
Body Weight (123.6) x Body Fat % (18.38%) = Body Fat(lbs)(22.68), then take your total Body Fat(lbs)(22.68) -Body Weight(lbs) (123.6)= Lean Body Mass(lbs) (100.72)LBM
Cutting- Lose weight(lose fat) take your LBM and multiply it by 15- 1510.80 calories
Maintenance- Maintain weight take your LBM and multiply it by 19- 1913.68 calories
Bulking- Gain weight(gain muscle) take your LBM and multiply it by 23- 2516.56 calories
These last two weeks I have been bulking because I am trying to gain muscle. I will only do this for 2 weeks at a time before my body just starts gaining fat and storing food, which is not what I want, so then I will go back to my maintenance amount or cutting amount depending on my focus.
My daily consumption 20% healthy fats (9 calories per 1 gram), 40% carbohydrates (4 calories per 1 gram), and 40% protein (4 calories per 1 gram) which equates to 57g of Fat /256g of Carbs /256g of protein.

Next you need to know how often to eat all that food that you are expected to eat. I would like for you to focus on eating 5-6 meals a day. Your largest meals will be your breakfast and your post workout meal. Read my blog post about breakfast for a start. Then, plan on eating every 2-3 hours to allow time for food digestion but not hunger. Eat your post workout meal within 30-90 minutes of the end of your workout and be sure includes carbs and protein in that meal and limit the fat, but the sooner you eat after your workout the better for your body because you are replenishing your body. Limit your last meal or two(if needed) to high protein and healthy fats with limited carbs, except for vegetables, unless you workout later in the day and need to refuel your body with carbohydrates. For an example of an eating schedule for on and off days see below:
Workout On Day:
Breakfast (9am)- oatmeal, strawberries, Flax Seed, with 6 egg whites with 1/2 yolk
Snack (11:30am)- Protein Bar (Dales Raw Protein Bar)
Lunch (2pm)- Sweet potato, chicken breast and brocolli
Snack (5pm)- Protein Shake with Whey protein powder, oats or banana and berries (spinach and greens are also a great addition)
Workout 5:45pm-7pm
Dinner (7:30pm)- Brown Rice with Beef and veggies stir fry using cooking olive oil spray, with spices and herbs
Evening snack (10pm)-Protein Shake with Casein protein powder and almond butter

Workout Off Day:
Breakfast (9am)- oatmeal, strawberries, Flax Seed, with 6 egg whites with 1/2 yolk
Snack (11:30am)- Protein Bar (Dales Raw Protein Bar)
Lunch (2pm)- Brown Rice Noodles with green beans, peppers, zuchinni, and chicken with spices and herbs
Snack (5pm)- Protein Shake with Whey protein powder, oats or banana and berries (spinach and greens are also a great addition)
Dinner (7:30pm)- Salmon with Asparagus and greens salad with balsamic vinegar
Evening snack (10pm only if needed)- Protein Shake with Casein protein powder and almond butter

Last I will give you ideas of what you can eat to fulfill your day. A food scale is your best bet so you know how much you are eating at a time without guessing. Try and split up your fat, carb and protein needs evenly throughout your meals, so that you don't have a huge surpluses or deficit at one time, remembering that your body can only digest and use so much of that food at one time before it starts storing it as fat.
But, be sure you are eating higher carbs in the morning for energy and tapering of throughout the meals through the day.
Breakfast food options: Check out my Breakfast post
Snack food options: Raw protein bars, protein powder shakes with 1-2 servings fruit, greens and oats, Cottage Cheese, hummus and veggies, nuts and fruit, low fat string cheese.
Lunch food options: Rice, Oats, Brown Rice Pasta, Sweet Potatoes, Vegetables 2 servings, Chicken, Lean Turkey, Fish, Lean Beef, Eggs
Dinner food options: (only if you had a late workout- Rice, Oats, Brown Rice Pasta, Sweet Potatoes), Vegetables 2-3 servings, Lean Turkey, Chicken, Fish, Lean Beef, Eggs, Tofu and mix it up with making soups or dishes with fresh herbs and salt free spices.
You should also check out the magazine and cookbooks called "clean eating" which offer a large variety of meal options that I use daily.

I am also available as a nutrition and training coach if you need more help or information. Please let me know what you need and I will let you know what services I can provide and how we can get you to the goal your after.