Nathaniel Massiah is no stranger to the gym, and when you’re at his level, tracking your macros comes with the territory. He also happens to be a student, which you’d think makes eating right and enough calories a bit more challenging. But Nathaniel seems to be doing a pretty good job of things. Or at least his constant PBs suggest as much.
Macronutrients are the nutrients in our food that provide us with energy. There are three macronutrients; contrary to what certain diets that shall not be named tell you, you need all of them: carbs, proteins and fats. The energy in macronutrients is measured by calories.
When you’re tracking your macros, you’ll monitor how many grams of carbs, fats and proteins you consume. On top of that, it’s also common to track your overall calorie intake. Sounds like a lot of effort, we know. But there are apps that will do it for you.
Nathaniel recently achieved a new deadlift PB: 300kg for three reps. As someone who lifts extremely heavy weights, he needs plenty of protein to help his muscles to recover. Additionally, resistance training burns a lot of calories, so Nathaniel also needs to make sure he is eating enough to fuel his training.
Meal one
For the most important meal of the day, Nathaniel whipped up a few spare ingredients in his fridge and cupboard. This included five full eggs and one egg white scrambled together with a pinch of salt, pepper and liquid seasoning. And don’t forget a healthy squirt of ketchup. Not for everyone, but each to their own. Like gym-bros everywhere, he didn’t bother with toast — he simply had a plate full of eggs.
That wasn’t all. On the side he had a bowl of Special K with a good squeeze of honey and topped with soya milk.
| Protein | 53 |
| Carbs | 115 |
| Fats | 32 |
| Calories | 967 |
Meal two
After a trip to the supermarket, it was time to whip up a spot of lunch. On the menu was the old training favourite, chicken and rice. Sorry, chicken, spinach and rice. Can't forget about the greens.
While it sounds simple, you can rest assured it was anything but bland. He didn’t hold back on the seasoning.
| Protein | 75 |
| Carbs | 66 |
| Fats | 9 |
| Calories | 665 |
Meal three
As a student, Nathaniel’s no stranger to heading out for a meal and a few drinks from time to time. He tries to stick to his macros when possible, opting for a high-protein meal. He went for lamb chops and chips.
| Protein | 49 |
| Carbs | 48 |
| Fats | 33 |
| Calories | 860 |
Snack
And just because he’s tracking his macros, that doesn’t mean that he doesn’t deserve a treat every now and then. Today's treat: Hello Panda, a brand of Japanese crème filled biscuits. They look delicious.
| Protein | 1 |
| Carbs | 31 |
| Fats | 14 |
| Calories | 263 |
Take Home Message
As a student, bodybuilder, powerlifting competitor, university student and influencer, you may wonder just how Nathaniel manages to track his macros on top of everything else. But I suppose if you’re passionate about something, then you’re willing to put in the effort and commitment. Here's to many more PBs.
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