What Is Macro Nutrition?
Macro nutrition is a highly effective way of eating that allows you to change your body mass, decrease fat percentage, increase performance, and improve your health. It's based on tracking three macronutrients: fats, carbohydrates, and proteins.
What Are Macros?
Macros refers to macronutrients.
Foods are made of three macronutrients — fats, carbohydrates, and proteins.
For example, one cup of cooked rice has 0.5 grams of fat, 44 grams of carbs, and 4 grams of protein.
A 4oz or 112 gram piece of chicken breast has 3 grams of fat, no carbs at all, and 34 grams of protein.
Using this knowledge, you will eat a certain way to achieve your physique, health, and fitness goals based on the plan your coach (that's me!) designed for you.
For example, your coach calculated you a plan that look like this: 150 grams of protein, 170 grams of carbs, and 70 grams of fat per day. By following this plan (that is unique to you and designed specifically for you), your body will start changing the way you desired, whether your goal was to lose fat, gain muscle, lose weight, or improve performance.
What Is Macro Tracking?
Macro tracking means eating according to your recommended fat, carb and protein intake, and tracking it.
Using the example above, your goal should be to eat 150 grams of protein, 170 grams of carbs, and 70 grams of fat per day. These numbers will change couple of times during our program, to make sure your metabolism doesn't get used to same amounts all the time, so that it keeps responding (and you are moving towards your goals).
What Do I Need To Track Macros?
You need to download the MyFitnessPal app. It's easy to use: You will just type in the food you're going to eat and the app will tell you how many fats, carbs, proteins and calories the food has.
You will also need a food scale so that you can weigh your food. That ensures that you calculated as accurately as possible.
Do You Give Me A Meal Plan?
No, I don't give you a meal plan because meal plans prescribed by someone else (who is not you!) don't work in a long run! Because what if I told you you will have to eat egg whites and tilapia, but you happen to hate both? This plan would not be sustainable and you wouldn't get results.
I will teach you what foods have the best fats, proteins and carbs and help you to make good choices, but ultimately, what you eat is up to you.
That's the great thing about this type of flexible dieting that macro tracking provides — you can eat your favorite things. Nothing is off limits. I do encourage you to eat good quality foods most of the time, but that doesn't mean that you can't have chocolate or wine if you want to.
That way, macro based diet is different from Paleo, Vegan, Keto, or any other diet that you've been on before.
How Is Macro Tracking Different From Calorie Tracking?
Tracking only calories may give you a good idea about how much you're eating, but you get far better results with macro tracking. It matters a lot what the foods are made of.
For example, if your goal is to lose fat or gain muscle and get that more defined look, you can eat the “right” number of calories but if your protein is too low, you're not going to see the results that you want.
If your workout performance has dropped, or you feel like you don't recover well from your workouts, your carbs might be too low, no matter what the calories say.
If your sleep is off and your brain feels foggy, you might be low on fats, even if your calories seem high enough.
So, tracking your macros versus just calories is far more effective way to achieve your goals.
How Long Do I Have To Track My Macros?
My program is for minimum 3 months, but oftentimes my clients extend it to 6 months. Of course, it depends on where you're at when you start and what your goals are, and how quickly you get to your goals.
If you have a lot of weight to lose, it's going to take longer. This is not a quick fix, like losing 20 lbs in 2 weeks. It's going to take longer, but it's going to be sustainable.
It's never the goal to track macros forever! The goal is to get a really solid understanding of what good macro portions look like for you, and then later once you've achieved your goal, transition to more intuitive tracking where you no longer weigh and measure your foods but use the experience and knowledge you learned from tracking.
It's a good idea to check in and track every now and then even afterwards, to make sure your eating continues to support your goals.
Do I Have To Work Out Too?
I highly recommend incorporating weight lifting too as you work towards your body goals.
Consistent weight lifting is the best way to ensure you're keeping your metabolism strong and flexible. More muscle mass will also help you burn more calories and for that reason, you'll be able to each more.
Lastly, if you want to achieve more “toned”, lean, muscular look, the only way to achieve that is via strength training. Cardio alone will not get you there.
That said, you definitely can change your body even if you don't lift weights. And I'm not going to take away your cardio if you love it!
Is It Going To Be Hard?
If you've never done this, then it's going to take some time to get used to it, for sure. I'm here to help you and make sure to make it as easy as possible. The more you practice, the easier it gets.
I don't recommend macro tracking to anyone who has an active eating disorder.
What Does Coaching Look Like?
First, we get on a call and see if we're a good fit for each other. I will ask you about your goals, past and current eating habits, training habits, lifestyle, etc. If it's a good fit, then we start the work!
I will do initial calculations for you, based on what you want to achieve. Then, we get on a call every week for our weekly check-ins. I will also help you figure out how to use the MyFitnessPal, and to put together meals based on your preferences but so that hitting your numbers is as easy as possible. You will have access to my private coaching portal where you can find a lot of tools that make macro tracking easy.
On our weekly calls, we go over your last week and make adjustments to your plan if needed. Please be honest and share everything that came up for you that week, what was easy, what was hard, etc to make sure we get you the results you wanted.
You will also have Marco Polo and email access to me if you need anything between our calls.
Why Shouldn't I Just Take A Macro Plan Off The Internet?
I don't recommend that at all.
Every person is different, so taking a plan that is not designed for you will not only be ineffective but potentially even dangerous.
I've seen people using generic plans that were not designed for them, that were never customized and adjusted during a long period of time. Many of these people stopped seeing results — they got stuck in one place, their hormones went out of balance (sleep issues, women lost their periods, developed thyroid issues)…
This is not what you want.
Your plan should always be adjusted, and you should never eat in a same way for weeks and weeks, which is exactly what happens if you follow a plan that is generic and not made for you specifically.
Ready To Do This?
If you're ready to do this, please fill out the application form below and I will get back to you within 24 hours to schedule a call.
Questions? Get in touch HERE.