Guest Expert Training #1:
The Top 5 Secrets to Mastering Your Macros
By Sarah Cann
Did you know it takes most people about 10-14 days on average to consistently hit their macronutrient goals? Today I want to help you cut down on that time by implementing these five secrets to master your macros! By using these strategies you’ll better understand how to set realistic macro goals, have an easier time figuring out what fits your macros, and manage your low carb days with ease.
Here’s how you can master your macros in 5 ways:
Track your daily intake accurately. If you use an app, like “My Fitness Pal,” (MFP) look at all the nutrition values listed on the item. “My Fitness Pal” is a crowdsourced database meaning users enter the nutritional information. Some users may exclusively count calories so instead of the full nutritional info you’ll only see calories listed. In MFP, you’ll see green check marks by food choices at the top of the screen which means the nutritional data has been verified so you’re good to go with choosing that one. When in doubt, create the food yourself in MFP with the information from the packaging you have available.
Set your starting macros higher. If you set your initial macros too low, you’re setting yourself up for failure. There’s almost a guarantee that you’re going to blow it each day due to hunger or feeling restricted. If you are doing some intense HIIT training, or steady state cardio, along with weight lifting and reducing your calories, you’re going to be hungry. Setting your intake too low can lead to binging late at night or going over your counts because you’re not fueling properly. Start with a more conservative decrease of 15-20% of your maintenance numbers then adjust from there. Your ultimate goal should be to eat as much as possible for as long as possible right?!
Cut out “treats” and dining out for your first 7-10 days. I know this sounds counter culture for the macro lifestyle but I promise omitting these choices for the first week sets you up for success in the long term. I encourage you to start with whole, minimally processed foods, eat at home, and prepare meals ahead of time to guarantee your tracking is 100% on point. As you get better with tracking and understand what fits your numbers day to day, then you can work in that donut or slice of pizza, maybe even a glass of wine!
Simplify your low carb range. If you are dealing with slumps of energy on your low carb days or even constant hunger pangs, it may be time to simplify your low carb range. Generally, you can safely set your low carb day range anywhere between 50g-100g. This range will keep your metabolism in the low carb stage and still prime you for fat burning. Then on low carb days, aim to time your highest carb meals around your workout. This will ensure your carb intake fuels your workout properly and promotes muscle recovery post workout. If you are eating 75-100g of carbs on your low carb or carb depletion day, you’ll want to make the most out of those. For example, you’ll want to eat 15g-20g of carbs about an hour and a half to two hours before you exercise as part of your pre-workout meal, then follow your workout with another 20g-25g to optimize recovery.
Plan your day the night before: Take 5-10min each night to plan your meals for the next day. As you become more consistent it gets easier! This way the next day, you don’t have to think, you just have to eat. And if you want to change things up for a certain meal, you can decide how that will affect your other planned meals. For example, if I know we’re planning dinner out with family, I’ll go ahead and log that meal first. Then I’ll build the rest of my meals around it so that I don’t go over or under on my macro goals. This is especially helpful for planning on enjoying desserts!
Incorporating these tips are guaranteed to help you master your macros day in & day out! If you are not consuming the right amount of macronutrients, you will not be able to reach your goals - weight loss, weight gain, or changes in your body composition. Not to mention, you’ll experience imbalances with your hormones or even cause your body to store fat. We need to be cognizant of how we are fueling our bodies to have enough energy for our workouts and see results.
For more on how to master your macros using a personalized approach, checkout my custom nutrition plans! You can learn more details about the personalized nutrition programs via the link here: https://sarahcanntraining.lpages.co/sc-training-1-time-custom-nutrition/
Talk to you soon,