Finally, here's the if it fits the macro guy. So how does the system work? The 10 rules. The first rule is, like the name says, you have to hit your macros. The second rule is you have to eat your macros, has said 200 to 300 grams fruits and 200 to 300 grams of vegetables per day. The third rule is drink enough water, you can say roughly one litre water you need per 20 kilogram body weight.

So if you weigh 100 kilogram, you will need five liters of water and you can also look at your URI because if you read is transparent, then you drink enough water. If it's yellow, you should drink more. The fourth rule is you should eat enough fiber. This means 10 to 20 grams per thousand kilocalories in 2000 calories. You should eat between 20 to 40 threads realist, look at your retiming around the train. This is important for bodybuilders or power lifters.

So if you do weight training, I will recommend it one hour before you train. This is called your pre workout meal. For a pre workout meal with enough protein, this means it should contain four grams of license per sample 50 grams way easily. Or you can use normal way, but look that it contains four gram license and don't supplement just license you need a whole protein and you can also eat 20 to 60 grams of carbs, for example sweets or fruits. This is from experience and it gives you a lot of energy and you post workout meal. So one hour after training, you should eat again the protein with four grams.

Again for example 50 grand way easily or normal way if you could thanks program license Please remember, this one hour is mean roughly. So don't count exactly 16 minutes. This is just to know you have a lot of time before and after training to get your protein. And it's not necessary to eat just your carbs or just your pets after or before the trade. Because the rest of the timing is really not important. You can easily after 6pm can also up to 12pm, ice cream or burgers, or what you want, or what Fits Your Macros.

The sixth rule is new frequency. This means how much meals should you eat per day. You can eat really as many meals as you want, but you should be constant. So don't eat a day, three meals and another day 10 years and a third day 20 meals and again three meals. You can have more than three or four meals per day. But three to four meals per day should contain and Protein with enough realizing this is if you want optimal results.

And every protein you should content for granulizer this is an optimal protein you know this you have to eat three to four meals per day. I personally eat three meals of it every new office contents program license, if you need before and after your training, for example, your way or another protein, then you will have two meals on this. So the third new will be easy to fit on another time. The seventh through is to supplement what you need. So for example, if you have a micro technician, like Iran or magnesium, you should supplement this. I recommend becoming the three that said in the micro video.

And then unsaturated fatty acids. For example from fish oil, look at the package that extends to one, EPA and DHS These are very important aces, and you should eat per day 1.5 grams of EPA and 0.75 v ha, but you'll see it on the package. And another very important supplement for people who do weight training is creating as a woman is enough free to four grams. But for a man, you should eat five grams of creatine per day. And you could drink it with water with juice or what you want. It doesn't matter.

And it also doesn't matter when you drink it. I personally drink in the morning, and I can't forget it during the day. The eighth rule is to eat less fructose is absolutely okay to eat 270 grams of fructose each day. A bigger amount is not so healthy. This is a thump of rule and usual sugar, which is in sweets or an ice cream. You can eat daily to 140 grams Why, because the usual sugar is called sucrose.

And it contains glucose and fructose. So the half of the sucrose is glucose. And the other part is fructose. As you can see on the picture, the ninth rule is to eat less transfer transcripts. You can find fried foods, for example, price chips, and so on. And also in carousels, this means you shouldn't eat it every day.

But you can eat it weekly. It's not a problem. I do it too. It's just to know that it's not optimal to eat it every day. And the last rule is really important is to pay attention to intolerances. For example, a lot of people have lactose intolerance.

This means that lactose is not good for you. For another person, it's not a problem. But if you have a lactose intolerance, you shouldn't eat products which contain selectors. For this, you can go to your doctor and check up if you have an intolerance. Oftentimes you have a little bit intolerant. It's not a problem.

But if it's a big problem, then you should avoid these products or ask your doctor for commendation. Sometimes they have another solution for this