Ready to get into the GOOD stuff?! The other day I sent you an email that explained 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!
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!
Before we get started, some 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 (like MyFitnessPal, Cronometer, FitBit) since they have 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, then your 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 it’s time for the 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!
Next up it’s veggies & fruits. It can be helpful to shoot for at least one serving at every meal.
Once you’re done with that, it’s time to finetune your plan to get closer to your target macro numbers for the day!
TWEAKING YOUR PLAN:
What if you want to make a recipe? Many food journals (like MyFitnessPal) let you create recipes and break them down into portion sizes!
Don’t forget – we dive heavily into the macros side of food in our TRANSFORM Memberships at CrossFit Caloundra. If you're looking to build some healthy food habits and look your best then hit me back through our contact form and let's chat!
Make it an amazing day,