Tag Archives: IIFYM

Counting Macros…What do you Eat in a day?

One of the biggest questions I get when people are starting out with counting macros, aside from what that actually means, is what do you eat???

To be honest, nothing fancy, special, or super healthy or unhealthy! I don’t eat pop-tarts and kale all day long. I wanted to share a full day of meals with you to give you a better idea!

I almost always start my day with Protein Muffins (I love this recipe!) along with coffee and almond milk creamer (and yes I count the macros for the creamer and coffee too!)

Lunch was egg whites with Parmesan cheese and pepper, along with Amy’s low sodium Vegetable Soup.

Pre-Workout Snack was Protein Oats (1/4 cup gluten free oats and 1/2 vanilla ShakeO)

Processed with MOLDIV

Post Workout was Recover and Almond Milk :)

Screen shot 2015-11-18 at 10.21.36 AM

Dinner was spaghetti squash with crushed tomatoes and chicken, I usually alternate between spaghetti squash and zucchini noodles, and have them once a day. They’re super filling and lower in carbs to save room for the “good stuff.” 

Nighttime snack was caesin pudding with Recharge, sprinkles, and chocolate chips, I also had air popcorn with this to fill my CARBS :) 
IMG_5726

And that’s it! Nothing fancy and all tracked in My Fitness Pal! If you’re interested in learning more about this way of eating and reaching your fitness goals, check out my latest program!! I’m so excited about it and would love to have you join us!

What the heck are macros and why should I count them?!

I was in diet “jail” for a long time. Every diet I did seemed to cut something out of my diet. I went low-carb, Paleo, Gluten Free, Dairy Free, Counted Points, Substituted Meals, but the problem with ALL of these options was I just couldn’t stick to them.

They weren’t a lifestyle change, and they just weren’t realistic. Sure, eating bowls of kale on a daily basis may be AMAZING for my health, but I also know I will quickly get bored and will never make a lasting change.

Enter…If It Fits Your Macros.

The first time I heard of “macro-counting” I was super skeptical. As a nutrition coach, I was watching people, often athletes, fueling their bodies with things like donuts, oreos, and poptarts. My own sweet tooth got curious though, and I read more and more into the latest “diet trend”.

I decided to jump in and give it a try, and to my surprise, I finally found something I could stick to.

I wasn’t deprived. 

I ate what I wanted. 

I didn’t binge. 

I had no need to restrict. 

I found a healthy balance that I could live a LIFESTYLE with. 

IMG_3762

So to answer the first question I always get? What the heck is a macro????

A macro is short for macronutrient which is what all our foods are made up of (carbohydrates, protein, and fats)

The theory behind this is to track your daily grams consumed of carbs, proteins, and fats. Ideally you will hit your certain macronutrient prescription to reach your goals, each and every day.

Now how you hit those macros is up to you!

And yes, this does mean you could eat twinkies and peanut butter all day if you make them fit your macros, but we’re smarter than that and know we want our bodies to FEEL AMAZING, so for me this usually means about 90% of my diet is made up of healthy, whole foods and the rest is the “fun stuff”, the chocolate chips, peanut butter, gluten free bread, and popcorn 😉

IMG_1411

So now who is this for?! A lot of people are under the misconception that macro counting is solely for body builders, and crossfitters but this is simply not the case. Counting your macros can work for anyone looking to lose, maintain, or gain weight, and can work for someone who sits at a desk all day, or an olympic athlete.

How do I track my macros? I track mine using My Fitness Pal and there are a ton of calorie counting apps out there that will work for this! This does require some dedication though, say you’re eating a piece of grilled chicken, to enter it into your tracker, you need to measure or weigh out how much chicken you’re eating. The more specific you can be the better so your food scale and measuring cups will become your best friends.

IMG_8284

What’s the point and how does this work? The point of macro counting is it is an alternative to calorie counting. Weight loss, muscle gain, and maintenance all come down to science. The energy you put in to your body needs to match the energy your body is outputting. Counting macros makes sure that we’re not just getting enough energy, but also the right type of energy for our bodies and our goals.

How do I know what my macros are? Your best bet is to work with a coach and figure out your initial numbers to work with! I am a big believer that we all need a coach and someone to check in with and your coach will be able to help you adjust your macros accordingly as you go through the process. I offer macro coaching as part of my programs. If you’re interested just send along an email and I can get you going ASAP!!! ([email protected]) or check out my latest program we’re we’ll work together to get you going!! Details are here!

Lastly, want an example of what I eat in a day??? Check it out here!

QUESTIONS????? I’ve got answers! Comment below

PS if this sounds wayyy too complicated for you, I have a simplified program that breaks down portion control and what your body needs! Want details on it? Head here!