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A macronutrient is any of the nutritional components of the diet that are required in relatively large amounts: protein, carbohydrates, fat, and minerals such as calcium, zinc, iron, magnesium and phosphorus
What is macro
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A method of dieting that revolves around meeting daily macro nutritional intake targets and not on what you eat to get there
What is the "If It Fits Your Macros" Diet?
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4 essential Elements to flexible dieting
- 1.) Modifying your diet based on your performance, goals and tolerances
- 2.) Letting yourself enjoy your favorite foods in moderation without feeling guilty or deprived
- 3.) Staying calm and sticking to your diet if you do overeat or have something thats not "on" your diet
- 4.) Focusing just as much on maintaining fat loss as achieving it.
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You're lean, but you want to be leaner.
You have no concept of what "enough protein" means.
Your body signals are out of whack.
You have a deadline to meet
When to macro
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Your neurosis gets you nowhere.
You're a macro veteran.
You just got your feet wet.
You want a healthy, not freaky shredded.
When not to macro
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If you want to lose weight while maintaining as much lean mass as possible, you need to do more than just maintain a calorie deficit
- Get enough protein every day to preserve muscle.
- Get enough carbs, provide your muscles with the glycogen stores needed to maintain training intensity.
- Get enough healthy fats, play an important role in hormone synthesis.
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Get at least 80% of your daily calories from healthy (micronutrient- dense) foods and 20% foods you enjoy.
THE 80/20 RULE
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Step 1
Define your physique goals
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Step 2
Find your ideal daily calorie intake
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losing weight
decrease 500kcal per day (this should be a healthy 1 lb loss in body weight per week)
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gaining weight
increase 150 kcal per day (this should allow for muscular development while limiting gains body fat)
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