Hi ladies! I wanted to set a macro introduction for everyone to read over. This is how we will be approaching our 8 week program. I hope this will answer most questions, but as always, I’m here if you have any questions!! I want you all to understand that this is not Figure Competition training, therefore we will be introducing the food scale and macros, but we need to remember that we can make this a somewhat relaxed approach. At the end of the day, as long as you hit your protein goals, hit your calorie goal and stayed away from processed foods, we will be making some serious transformations. So the fat and carb changes throughout the program… take that as seriously as you want. In Figure Training, everything was weighed to the exact ounce. I don’t want any of you thinking this is how we should live out our lives. It’s miserable. So lets just introduce the scale for purposes of conditioning our eyes to recognize the serving sizes/proper amount of food? Once you feel confident with that, just eyeball everything. Sound good?
What are macros?
“Unlike micronutrients, macronutrients (fat, carbohydrate, and protein) are sources of body fuel that can be used somewhat interchangeably. Thus, for a certain level of energy intake, increasing the proportion of one macronutrient necessitates decreasing the proportion of one or both of the other macronutrients. The majority of energy is consumed as carbohydrate (starch and sugars) and fat while the contribution of protein to energy intake is smaller and less varied.”
How do macros work?
Protein is often not adjusted, but rather maintained at 30-40% of intake.
When carbs are increased, fat decreases and vice versa.
Carbs tend to fluctuate between 35-70% of intake.
Fats tend to fluctuate between 20-45% of intake.
We will be using MyFitnessPal App to set our goal calories for the day, and then adjust the percentages of macros we would like to take in.
We will be changing our percentage macro goals every 2 weeks or so. This will keep us from plateauing.
Calorie intake varies from person to person, however no one on this program should be eating less than 1450 calories. For example, I am 130 lbs and would like to maintain my weight. I aim for 1600-1700 calories per day. We will all be highly active individuals and you will need these calories to keep your metabolism going, for recovery and overall health. My guess is that you take in around 1500-1700 calories already, but we need to make sure all those calories are as close to natural foods as we can get. Processed foods are out, except dairy products and oils (if you are not sensitive to them). Keeping close to all natural foods will keep you feeling really full at this calorie goal.
It is much easier to log in your food plan the night before. If you log as you go, you’ll fall short on your goals – I promise you that.
To track macros, you will need a food scale. Set it to ounces. A lot of people don’t count their veggies as carbs and don’t even input them into their macros. Sometimes I do and sometimes I don’t. In a higher weight training volume setting I don’t. This is because of the fiber value of the carb in vegetables. I suggest you start with weighing the veggies just so you can get an idea of how many carbs are in each. This sounds tedious, but just give yourself a couple of weeks of this and you’ll be able to eyeball everything from there on out. If you are entering your veggie carbs into the macros, but are left feeling hungry at the end of the day, you need to stop entering them and only enter starchy carb sources (beans, fruits, potatoes… etc).
How do I go about setting macros?
Go to myfitness pal app.
Click “more” on bottom right.
Click “calorie and macronutrient goals.”
Set your calorie goal (everyone should be between 1500 and 1700). If you’re not sure, start high and work lower if it feels like too much too soon then drop down a little.
Select the percentages you want to assign to Protein, Carb, Fat.
When do I know to change my macros?
I will announce when we are changing macro percentages, and I will give you a couple days heads up so you can prepare your MyFitnessPal App. We will alternate as follows: P/C/F @ 40/30/30
P/C/F @ 40/25/35
P/C/F @ 45/30/25
P/C/F @ 50/10/40
Cons to macro dieting:
1. It may be difficult to achieve sufficient intakes of certain micronutrients when consuming foods that contain very low amounts of a particular macronutrient.
2. If intake of certain macronutrients from nutrient-poor sources is too high, it may also be difficult to consume sufficient micronutrients and still remain in energy balance.
A diet which contains a variety of foods is considered best, as it ensures you reach your MICROnutrient goals as well. This is why we will be aiming to eat the least amount of processed foods as we can.
We will be living by the 80/20 rule: Weekends you are allowed a “treat meal” per day, however if this makes you feel uncomfortable or you feel this isn’t what’s best for you then save your cheat meal for once every 3 weeks. The reason I introduce the 80/20 rule is because if we are doing this to get into the mindset of maintaining this long term… well, we need some freedom.
Remember, YOU can do anything for 8 weeks.