Nutrition ALWAYS comes before training

So many times I hear the complaint “how can I work so hard and not be losing weight or changing my physique”?
About 90% of the time it comes down to nutrition.
I said nutrition not diet. They are not one in the same.
nutrition is meeting your requirements in terms of carbs fats protein vitamins minerals fiber hydration.
Diet is the manipulation of these. If basic nutrition is not met your body cannot perform optimally and adding diet to the mix just adds more stress. And we all know too well what stress does to a body right?!
Stress comes in many forms work related lack of sleep hormonal over exercising and lack of proper nutrition to name a few.
The first goal nutrition sets you up for training and diet is only needed if the first two are not effective. Like I said 90% of the time they ARE!

Here are some basic guidelines and some general examples of meals and snacks to help you. Remember you may require more or less this is a rough outline

Calories BMR the minimum you need to survive is estimated by your weight x 11 for female and x 12 for male. This DOES NOT consider your activity factors. The fuel you need to actually move about think (the brain needs fuel) and exercise are some activity factors.
Carbs eat them they are your friend. The brain needs a minimum of 130g per day. Protein needs it’s friend carbs to build muscles. 40-60% of your calories should be carbs.
Protein be sure to include it in every meal. No not eat meat in every meal that’s not what I said. You know oatmeal has proteins so do many other non meat foods. Your protein intake should be .8 to 2g/kg bw. Yeah huge range but that’s determined in your activity lifestyle goals and age! Women especially as you age be sure to eat your proteins!
Fats especially healthy fats you NEED them. Guess what? Our endocrine hormone systems need them.
And most women over 40 need a tad more with hormone changes.
Sugar less than 60 grams per day. Period. Including fruits dairy etc.
Fiber so neglected and so important! Women aim for 25-30g per day. Men 25-35g per day.
Hydration. Drink water. Drink what you want as long as you meet the above guidelines. Dehydration accounts for a 3% DECREASE in metabolism.

SAMPLE MEALS AMD SNACKS