Ready to get into the GOOD stuff?!
So in last week’s blog post I shared some information about macros. In that post I explained what macros are and how to calculate your macros.
If you haven’t read it yet, please do that first because today we’re going to put those numbers you calculated into ACTION! (Check out the Blog Post Here).
Knowing and tracking your macros can be game-changing for your metabolism … and will not only accelerate your results, but help you to feel and look AMAZING!
The first time I review a client’s macro profile, it is usually quite eye opening. Clients realize exactly how much processed food they are eating, and how out of balance they are coming in on a day to day basis. And just a quick caveat…. if you are happy with how you are eating, if you feel healthy & if your energy levels are good throughout the day, then don’t change anything. Keep doing what you are doing. But if those things are not true for you right now, the number one place to focus on is your nutrition.
Some Quick Tips
TIP 1: Don’t stress about getting your macros exactly right. Use them as ballpark figures vs. trying to be perfect and hitting them exactly. Think of this as a PROCESS of learning, vs. something you have to master right out of the gate.
TIP 2: If you don’t already have an online food journal, you’ll want to create an account at one of the free sites. Our clients working in our Enhanced Coaching Program use either MyFitnessPal or FitBit, as these apps contain databases of nutrition info for almost any food.
TIP 3: It’s easier to plan your meals/macros AHEAD OF TIME. Otherwise you can be left with a weird configuration at the end of the day, wondering what you can eat to hit your numbers.
Ready? It’s time to open up your food journal and map out a day’s worth of eating!
The first few times you do this, it will take a little while but it won’t be long before you can whip up an entire day in just a couple of minutes.
In my last email, we calculated the macros for someone who is trying to hit 2,000 calories a day and who has a goal of losing fat/gaining muscle:
> 150 grams of protein a day
> 55 grams of fat a day
> 225 grams of carbs a day
In a nutshell, first you’ll layer in the protein-rich foods for all your meals, next plan out your vegetables (non-starchy carbs), next your starchy carbohydrates, and finally add in fats (like salad dressing, butter, etc.), and adjust the amounts once you’ve plugged in all your meals.
As an example, for protein: at breakfast you would enter “eggs,” at lunch, “tuna,” and for dinner, “chicken breast.” If you use protein powder to make a shake for a snack/post-workout meal, enter that, too!
Then, look at how many protein grams that adds up to for the day and see if you’re near the 150 gram mark – but don’t worry about it if you aren’t!
Next up it’s veggies. To max out your micronutrients, shoot for at least one serving at every meal and choose from a variety of different colors of vegetables.
Next it’s time for the other carbs – “starchy” carbs like legumes, quinoa, oats, potatoes, etc. get added in. You’ll find some of your carbs will even bump up your protein number!
Once you’re done with that, it’s time to fine tune your plan to get closer to your target macro numbers for the day!
Think of this work as creating a road map to arrive at a destination. Just like you wouldn’t take off and start driving to a new destination without having your GPS and routes figured out, same holds true for what you eat. This provides you confidence and ensures you won’t get “lost” and wing it.
TWEAKING YOUR PLAN
A lot of people struggle at first with their protein numbers – they get too little – or their fat numbers – they get too much! The fix: adjust your portion sizes or upgrade your food choices.
NOTE: You’ll get the most benefit out from protein you eat if you spread it out over the course of the day in fairly equal amounts.
It’s helpful to track fiber. According to the USDA, women under the age of 50 should aim for 25 grams a day and men, 38 grams. Women over 50 should try for 21 and men, 30 grams. If your fiber is low, check your fruit and veggie choices, and also your starchy carbs – adding a ½ cup of legumes (like black beans) can really help.
If your fat number is low, try adding some healthy oil like olive oil to a salad or your veggies, or some healthy fats like nuts and seeds.
What if you want to make a recipe? Many food journals (like MyFitnessPal) let you create recipes and break them down into portion sizes! I also really like the calculator available at verywellfit.com
I NEED TO KNOW! Are you going to try tracking your own macros?
Please respond below and let me know!
Don’t forget – we offer Macro Mapping for our clients as part of our program, because what you eat will make such a huge difference in the results you get. Need to book a spot, reply to this email or reserve your spot in our coaching program (we offer both in person and virtual coaching) by Clicking HERE
Make it an amazing day.
~ Coach Leon