Protein Carbs Fats: This Is Why You Need
All 3 Of These Powerful Macronutrients

Protein, Carbs, and Fat all need to be a part of your diet no matter what you've heard in the past. All of these have gotten a bad rap at one point in time. Let me tell you, though, none of these are bad! The types of carbs you eat, the type of meats you eat, and the type of fats you eat is what really matters! Stick with the good protein, carb, and fat sources and you'll build more muscle and lose more fat than you ever imagined.

It's all up to you! Make good food choices, and build more muscle and lose more fat. It really is that simple. Pay attention here. This is very important to your weight lifting progress.


Remember, the WLC Program is all about weight lifting, diet, and cardio combined. I do not like to do one without the other. Why not start a complete weight lifting program today and supercharge your results? Stop getting mediocre or no results at all. Do it right with WLC!

This is the best of all three! I don't know what kinds of horrible things you may have heard about protein, but more than likely none of it is true. You're going to need more protein than usual if you are lifting weights. I'm not here to argue with anyone about the daily recommendations, but let's get real!


If I followed the daily recommendations and tried to gain weight, I would have a big gut and lots less muscle. I would have to eat more carbs and fat and a lot less protein. What would that lead to? Fat gain!


Let's think about this for a second, okay? Let's say I'm trying to eat 4000 calories a day to gain weight. But the daily recommendation says for me to eat around 100 grams of protein. That's only 400 calories out of 4000! That's only 10 percent of my diet.


So, I need 3600 more calories from carbs and fat. Let's say that I split that equally between carbs and fat. That would mean I need 200 grams of fat per day and 450 grams of carbs. I don't care how well your choices of food, you're going to be gaining much more fat following the daily recommendations. Eat more protein. Less carbs and less fat!

Remember, protein has 4 calories per gram. So, if you want 1000 calories of your diet to be from protein, you will want to shoot for 250 grams of protein per day. If you want 1500 calories from protein, you will shoot for 375 grams per day. Simply divide the total calories you need by 4 and you will have your daily total!

I don't even know where to start with carbs! There is so much bad information out there on carbs that it would be impossible for me to fix it all right here.


Let me get one thing straight right here, though. Carbs are your friend! They are not bad. They will not make you fat. Only you will make you fat by eating the wrong types and too much of the wrong types.


People that go out and eat a bunch of chips or donuts or anything high in carbs always blame the carbs! Why don't you blame the type of food you are eating?


You know that chips, donuts, cookies, twinkies, etc are bad for you. They have bad carbs and bad fats all mixed into one. When you combine the two, you are really asking for a bigger belly or bigger thighs or even a bigger butt depending on where your body chooses to store those donuts!

I don't care what anyone says about fruits. They are good for you! Just don't overdo it. If you're following you're diet, you won't overdo it.


Any breads you have should be whole grain and should specify that as the first ingredient. Whole grain breads taste better anyway. You'll learn to like the taste. Some manufacturers will try to trick you into thinking their bread is whole grain so always check the ingredients. Always look at that first ingredient on the label and ensure it's a whole grain source.

The best source of carbs are going to be leafy green veggies. You can have as many of them as you want. Go ahead and eat you two heads of lettuce if you like lettuce that much! You want to make sure you are getting your veggies in. Be sure to eat several sources of veggies per day. I like to make up baggies full of different vegetables and eat them with several meals throughout the day. I like to have broccoli, carrots, green peppers, red peppers, yellow peppers, cucumbers, cauliflower, and squash. Those are my favorites.


Beans are also good carb sources. Any kind of bean will work. And most of them are pretty tasty too under the right conditions. I like green beans, lima beans, and all the different types of other beans like pinto beans and kidney beans. Just make sure you don't eat those baked beans with all the brown sugar and other goodies mixed in. Those are good to save for those holidays like Thanksgiving and Christmas!

Like protein, carbs have 4 calories per gram. So, the easy calculation is to take the total calories from carbs that you need and divide by 4. Very easy to do. Let's say you are eating 3000 calories per day and 30 percent of these calories are coming from carbs. 30 percent of 3000 is 900 calories. So, take 900 calories and divide by 4. This leaves you with 225 grams of carbs per day.

Fats have always gotten bad press, but most of that has finally started to turn around. Good fats are great for muscle building and weight gain diets. Sometimes too many fats might not be great for a weight gain diet because they'll make you feel full, and some people won't have the willpower to shove any more food down.


For fat loss diets, fats are great because they'll give you a full feeling for longer after you eat a meal. Carbs will not give you that same feeling. Fats are great for many more reasons than that and, for now, let's just say they will help you build muscle.

You're going to want to get many of your fats from oils if you can afford them. If not, we will go another route. The types of fatty acid oils that I would look into are in the Supplements section of the website and include fish oil, olive oil, and flax oil.


If you can't afford those, then include good sources of fat from nuts like walnuts, almonds, pecans, and sunflower seeds. Those aren't much cheaper so I would go with a variety of oils and nuts. A variety of fats from different sources is always the best way to go! And the price will be about the same anyway.

Fat is also an easy calculation but you need to know that fats contain 9 calories per gram. So, you will need to divide the total calories you need from fat by 9. If you're having 3000 calories per day and you need 30 percent of those to be from fats, you will need 900 calories from fat. 900 divided by 9 will be 100 grams of fat per day.

Some Related Topics Here At WLC That Might Help You

We want to make sure you've found everything you're looking for so we've given you some pages related to nutritional value of food here at the website:

• Get the Most From Your Hard Work with the Best Protein Sources
• Our Calorie Intake Calculator Tells You How Much to Eat
• Use this Calories Chart to Adjust Your Diet Plan
• How to Control Your Results by Counting Calories
• Daily Calorie Intake and How it All Adds Up...
• Top 10 Reasons to Increase Your Daily Water Intake
• Here's Why Diet and Nutrition is So Important...
• Protein, Carbs, Fats: The Importance of Balancing All 3
• Do You Drink Enough of This Powerful Nutrient?
• The Most Powerful Fat Burning Diet Method in Existence...
• Why You Need to Get Rid of Junk Food
• A List of Healthy Food You Need
• DANGER: Is Fast Food Killing You?
• How to Recognize a Junk Food

This website is HUGE and includes everything you need to know to build muscle and burn fat once and for all.

You'll finally have the body you want if you follow the WLC System. Get your free copy of the manual right now:

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