Let’s dive into the topic head on-- MACROS. If you are completely new to them, start with this post about why I have chosen to use macros in my approach to nutrition and why it’s so effective: When Eating Feels Like a Guessing Game

For those of you who are familiar with the idea of tracking macros instead of calories (although they are similar concepts), let me offer some answers to BROAD questions that could help navigate a sometimes confusing conversation. I cannot answer extremely specific questions about what your personal macro count should be unless we work together in an 8 Week Coaching format, and that isn’t to be vague, it’s just that macros are the MOST individualized approach to nutrition and in order for your nutrition to accurately match all of the characteristics that make you who you are (height, weight, training style, goals, diet history, body type, carb sensitivity, non-exercise calorie expenditure, etc) I have get all the details to give you the best advice.

On that note, I will be opening up macro coaching for new clients February 14th to those subscribed to the blog as first priority--if you want to be sure you're informed with first opportunity, subscribe here.

*Spots fill very quickly, so you may want to set a reminder on your phone and keep an eye out for informational emails*

I'll be getting to all the questions posted on this IG picture eventually, but here's a start!

PROTEIN SOURCES:

Can vegans track macros? Plant-based?

For specific examples of my favorite sources and how to strategically sneak them in throughout the day, read this post: Prioritizing Protein

YES. Anyone can track macros because it does not restrict the foods that you choose to fill your macro allotments. If your needs are 130 grams of protein per day, your protein could as easily come from tofu as it could chicken, bbq pork, or cottage cheese. It could be egg whites as easily as it could be garbanzo beans (protein + carbs). You choose, you track it, and the source doesn’t matter as much as the fact you fill your need in “grams” at the end of the day. If yogurt upsets your stomach, you don’t have to eat it! Macro counting is creative and it’s flexible so nobody has to do it exactly the same way which is what makes it sustainable--you get to eat the foods you enjoy (in the right amounts for your body and goals). That means you get to go out to eat with your friends without worrying if it will stall your progress--in fact you can budget for ice cream on date night and it will just be part of your body's NEEDS for fat, carbs and protein. You will find that some foods are not "worth" fitting into your macro budget because they take up too much of your daily needs.

EXAMPLE: Bananas are healthy, and yummy, but personally, not worth the carbs to ME! (you might decide they are for you!)

Hitting Protein Goals without Going Over on Carbs and Fats:

One tip I have for hitting protein but not going over in fats and carbs is to stick to LEAN sources. If you choose 97% lean ground turkey for your burgers or even 99% lean, you are able to get your protein needs without wasting too much fat (fats are 9 calories per gram, so they add up quickly). If you choose an egg white omelet instead of full eggs, you can get all the protein without sacrificing your fats. I would much prefer to eat lean turkey in a salad and have a tablespoon of peanut butter with ice cream than waste those fats in turkey. It’s ALL a BUDGET.

EXAMPLE: Drew and I went to Chipotle over the weekend and I knew I wanted to save CARBS and FATS for toppings on my frozen yogurt later. I could have had black beans, rice, and corn on my salad bowl but those are ALL carbs, so I opted for fajita veggies which are much lower in carbs and salsa instead. It's all part of a budget, but I knew in order to have the toppings on my ice cream (pb cups which I estimated in MFP), I needed to go easy on dinner based on what I had eaten earlier in the day. Make sense? None of those foods are "bad," but on the weekends, I like to log and enjoy a less nutritious treat but still stick to my macros. So that's how I do it :)

ALL OF CHIPOTLE'S NUTRITIONAL FACTS CAN EASILY BE ACCESSED ON THEIR WEBSITE AND MY FITNESS PAL

Before we move on to carb cycling (a very hot topic), I have to tell you about a few pieces I've been loving lately from some lesser known brands found on www.Amazon.com/fashion. The jacket can be found here and is perfect to throw on after a workout or out and about running errands. This cropped top is such a pretty color and the comfort level and detail make it versatile and super cute for layering. #AmazonShoppingCart

Why CARB CYCLYING?

Carb cycling is tool that can be used to manipulate carb intake if fat loss stalls or a person’s body need a bit of stimulus to respond. Our bodies are always trying to reach a homeostasis, but manipulating carbs can help continue fat loss progress without having to cut lower in overall calories. If you reach a stall or plateau in fat loss, but do not want to go lower in calories (NEVER more than a 25% deficit), try a carb cycle as a tool! Carb cycling is very specifically outlined in the macro coaching because it can be highly effective when used correctly for a specified amount of time.

Again, my intent with the coaching is to equip YOU will all the information you need to be in control of your own nutrition as your goals may change in the future. While clients may not use carb cycling in our initial 8 weeks because their body is responding positively to their correct macros, they will know exactly how to do it in the future. Below is an excerpt from the manual that shows specific steps regarding how and when to use it.

Personal Example: I love to experiment with different tools in both training and nutrition. I am currently carb cycling and enjoying the energy benefits of higher carb days and increased glycogen (fuel) for leg days. I’m using two low carb days/ 1 high carb day as my structure and loving it. My increase is about 60 grams from a low carb to the high carb and my leg days have felt stronger than ever while still leaning out slightly overall.

Carbs are not to be feared--they are SO vital to energy before and muscle repair after a workout, so start using them to power through your workouts. Low-carb diets for extended period of time slow down a metabolism and cause adaptation to your calorie consumption. One of the benefits to tracking macros is the you are CONSISTENTLY fueling your body, so it will respond when you change things up by using carb cycling. Your body has to be able to trust you or it will resist and fight you in your progress.

If I am carb-cycling, I always stock up on volume foods like vegetables that I can eat a lot of to get full, but still stay low on a low-carb day without feeling deprived. Cauliflower rice, lots of greens, brussels sprouts, butternut squash, zucchini noodles and asparagus are my personal favorites. And honestly, how can you go in Trader Joe's without at least looking at the flowers!

I'll continue addressing macro-related topics on the blog, but for the most in-depth learning experience, and to become self-sufficient in the areas of:

calculating macros

adjusting macros

choosing a macro-related goal (fat Loss vs. reverse Diet)

counting and tracking using nutrition to have food freedom