![]() ![]() If you starve yourself you may do well for a few days and then binge away any progress you did make on the weekend. Eat more and you will stay consistent. ( Read more on that here: counting macros during the holidays)ĭon’t be afraid to eat more food.Most people are shocked at the amount of food they are supposed to eat while tracking. ![]() Basically you’re looking at your macros as a week long goal instead of a daily goal. If you know that meal will require fats, save some fats too. If you have a special occasion coming up, you can eat 20g of carbs a day less every day leading up to it and then save those carbs for that special day. This means you may be low on fats and over on carbs or vice versa, but as long as you hit your calories, it’s not the end of the world. Focus on protein, and then just make sure you don’t go over on total calories. The most important macro to hit is protein.If one day you know there is no way you will hit your macros, just focus on hitting protein. If you are short on fats, carbs, or protein, grab your easy snack. For example, beef jerky is mainly protein, almond butter is mainly fat, and fruits are all carbs. Have some go to snacks for emergencies.It’s good to have some snacks on hand that are 1 macro dominant in case you need it. If you want cereal for breakfast, either use a high protein milk or have some hard boiled eggs on the side. ![]() Having even just a little protein at every meal & snack makes a huge difference. Both have very similar macros, with one having less carbs.Įat protein at every meal. For breakfast I always have 1 of 2 things. Have some go-tos that are high protein to help you hit your macros. The day before, plan out your entire day in MyFitnessPal. If you do this and you aren’t experienced in IIFYM, then chances are you will end the night short on protein and over on carbs/fat. They think they can just add in their meals as they come and it will be fine. So many people counting macros for the first time make the mistake of winging it. The only thing you don’t need to weigh are calorie free condiments like mustard and hot sauce. Weigh your ketchup, barbecue sauce, ranch, etc. Yes, you need to track condiments accurately. (Read more here: food scale tips & tricks) This Digital Kitchen Scale is great because it weighs in grams & ounces & has a tare functionĭon’t forget the food scale has a tare function, use it. You want results, you need to be precise. It’s never going to be as accurate as a food scale. Aside from water weight from a higher carb diet, there is also water weight when you start a new training program (related post: weight gain from working out)Ī food scale is key.People think they can get away with measuring cups, but they can’t. Be patient and allow your body time to adjust.īe aware of water weight. Until your body becomes used to the amount of carbs you are now eating on a daily basis and becomes more efficient, it will retain a ton of water. If you came from Keto or another low carb diet, chances are you will gain weight when you first start adding in more carbs. This is especially true if you aren’t used to eating so many carbs. Give yourself time before switching things up. Unless you have plateaued, you do not need to change your macros. Never change your macros if you’re still making progress.Some newbies wonder if they should lower their macros as they lose weight. ( find out how to adjust your macros here) Give your numbers a try for a few weeks and then add more or take some away depending on the results you’re looking for. You will definitely need to fine tune your macros as you go. Use your first calculations as a starting point and move from there. ![]()
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