Ok, so you have decided to follow a Macronutrient meal plan, now what?
Beginning this journey is not about a quick fix or a fad diet, this is a lifestyle. Following macros gives you the freedom to achieve your goals while eating what you want. Tracking your food intake everyday may seem annoying, but it is the most precise method to ensure and reach your fitness goal while sustaining a realistic and positive quality of life.
So what are Macronutrients (Macros for short)? Macros are made up of Protein, Fats, and Carbohydrates (carbs). You will be tracking these nutrients every day. Creating and maintaining the right balance of these nutrients will ensure you build muscle, lose fat, and maintain necessary energy for training.
How to use a Macro Plan
You will be given a personalized Macronutrient prescription. Each day (12am-11:59pm) you will track and record your food (using MyFitnessPal or another food logging app) and hit your prescribed macros +/- 5g each day. For example:
If your prescription was 130P/200C/60F you must hit within the ranges of:
I will provide an example diet, that you are more than welcome to follow or you may make food exchanges that better suites your lifestyle.
|½ Cup Oatmeal||EXCHANGE||Kashi Waffles (2)|
|Calories||150 cal||140 cal|
I recommend spacing your macros throughout the day so you don’t end up eating a majority of your food right before bed. Meal prepping or planning your meals the night before will help you hit your prescribed macros and prevent you from over or under eating. Exchanges eliminates the notion of “good or bad” foods and opens up the concept of Nutrient dense foods.
Mustard, soy sauce, seasonings, herbs, cinnamon, stevia or a sweetener of your choice, spray butter, Pam cooking spray, hot sauce,
coffee, ice tea (unsweetened), PowerAde zero, water, no alcohol*
Alcohol does have some negative repercussions such as decreased hydration, hormone reduction, and your quality of sleep. Limit alcohol consumption as much as possible if you are seeking performance or aesthetic enhancement
I recommend eating REAL/nutrient dense foods such as oatmeal, veggies, chicken, beef, fruit ect BUT if one day you wake up and want pancakes then by all means eat pancakes, just make sure to eat within your allotted prescription. Following your personalized prescription not only gives you the luxury of eating what you want, but will also allow you to achieve your goals. Life is all about balance and I plan to partner with you the whole way.
I will also be providing a Google doc Spreadsheet that will only be shared between us. There you can input your daily weight, macros, hunger levels, energy levels, and any other information you’d like to share with me. Make sure to fill out your document as accurately as possible and submit your weekly progress pic before our weekly phone call, so I can adjust macros and workout regimen based on all of the information.
The two biggest things I will ask from you are:
1. BE HONEST WITH ME
Everyone including myself struggles, but be honest with me if you have a slip up or are feeling discouraged. If you have some untracked days and are telling me you have been hitting your macros but are gaining weight, I will incorrectly update your macros. Honesty = Success
2. TRUST THE PROCESS
Consistency, trust, and time will get you results
Lastly, HAVE FUN! The biggest benefit of counting macros is being able to achieve your fitness goals while living your life. Once you get the hang of counting macros, it will become your new way of life. Have fun and please let me know if you have any questions!