But I wanted to share a post about something new I’m trying. It’s something that for so long I have avoided learning about because it seemed too mathematically challenging for my wee brain. From this week I’m having a go at counting my macros.
Now as you may know I've been following a gym programme. My gym plan is structured for me to follow every day and there is an eating plan to go along with it. So I don't have to think. I just have to eat. A lot. All the time. But I don't like not having to think, I want to learn so I can take matters into my own hands and understand my nutrient requirements for life.
I have been sticking to this plan and seeing results but in the back of my mind I kept wondering how something so generic could possibly work so well for me as an individual.
In short, I don't think it can.
Let me explain this in layman terms - because that's all I know in truth. Everyday we are required to eat 3 types of macronutrients. Protein. Carbohydrates. Fats.
The quantity of which you need to eat is completely individual to you and depends on your weight, lean body mass and of course, your goals.
So how can a generic programme tell me I should be eating 6oz chicken several times a day when it knows nothing about my size? I have been eating chicken. All the god damn time.
I was eating so much protein and as time went on, (and as someone who has dabbled in veganism) I was growing increasingly concerned over the high levels I've been consuming.
Following the generic eating plan from my workout plan, I was struggling not only with the increased consumption of animal products but I was also finding it impossible to fit high levels of veg into my diet because I'd be so full from protein & carb.
I can now go back to my old favourite - frozen banana, spinach, kale and vanilla protein smoothies with chia seeds for breakfast. A lot easier - and in my opinion far more balanced than a huge bowl of egg whites, some oats and a little serving of berries! With my glass of supergreens on the side this delicious smoothie is = 275 calories, 28g of carb, 24g of protein and 9 grams of fat.
This is what ultimately opened my mind to the world of macros. I started seeing & reading more and more about them and becoming increasingly curious about what this could do for me.
The process of counting macros involves weighing and tracking everything you eat which is a far cry from my general clean eating outlook. So why the sudden change?
I'm now training 6 times a week. What a waste that would be if I were to fuel my body wrong and hinder my progress. (You can see my programme here – I’m just starting week 6: http://www.bodybuilding.com/fun/jamie-easons-livefit-phase-2.html)
The idea behind eating by counting macros is that you really do ‘eat for your goals’. My goal is to lose fat whilst still building lean muscle and my macro calculations ensure I’m eating enough protein, carbs and fat to allow my body to manage this efficiently.
I worked out how much I should be eating per day, around: 100g protein, 100g carb and 45g fat. Now all I have to do is use my fitness pal (free app or website) type in my food intake and make sure that what I eat equates to those numbers within my caloric requirement. Simple.
No really. It is.
(You can even change your goals on MFP to custom settings as I have done, so now it doesn't assume things – select change goals, custom, and choose the % which are closest to your requirements).
The book that I read advised me to spread my protein out evenly throughout my meals, however many that might be. The decision is mine - I could snack throughout the day if I wanted to but as it's easier for work I have chosen to have 3 meals with one snack and kept macros for my post workout shake too. The bulk of my carbohydrates should be consumed during the meals closest to my workout and fats the opposites. I work out in the evenings hence why my breakfast and lunch are relatively high in healthy fats and low in carb. Dinner will be carb heavy with a big serving of sweet potato mash, lots of veg and another 70g serving of chicken.
The thing about macros is that as I progress, as I lose fat and build lean muscle, my requirements will change. I will need to recalculate down the line in order to either keep progressing or maintain where I am. It is a continual process, one I hope to adopt for the long term.
Now here's the interesting thing about macros, and check out IIFYM website if you don't believe me - there's also a free calculator on their website... There are people out there who eat total crap, work out and have amazing bodies: http://iifym.com/
For the record I do not condone this at all. Nor do I wish to partake in eating junk, because looking healthy doesn't mean you are healthy. I believe that eating high levels of processed foods can cause a huge array of health problems, regardless of your body fat %.
...But it's nice to know right? It's Saturday night, I'm staying in and I really want a treat. I would usually let myself have a cheat meal once a week where I eat totally guilt free, what I want, then move on. Now I can eat my cheat meal, punch it into my fitness pal, and work around it, still meet my daily macro requirements and not hinder my progress. That is pretty cool.
So if you're reading this and you've never even heard of macros then I hope this isn't totally confusing for you. Maybe it was, maybe this all still seems way to complex.
I have been sticking to this plan and seeing results but in the back of my mind I kept wondering how something so generic could possibly work so well for me as an individual.
In short, I don't think it can.
Let me explain this in layman terms - because that's all I know in truth. Everyday we are required to eat 3 types of macronutrients. Protein. Carbohydrates. Fats.
The quantity of which you need to eat is completely individual to you and depends on your weight, lean body mass and of course, your goals.
So how can a generic programme tell me I should be eating 6oz chicken several times a day when it knows nothing about my size? I have been eating chicken. All the god damn time.
I was eating so much protein and as time went on, (and as someone who has dabbled in veganism) I was growing increasingly concerned over the high levels I've been consuming.
Following the generic eating plan from my workout plan, I was struggling not only with the increased consumption of animal products but I was also finding it impossible to fit high levels of veg into my diet because I'd be so full from protein & carb.
I can now go back to my old favourite - frozen banana, spinach, kale and vanilla protein smoothies with chia seeds for breakfast. A lot easier - and in my opinion far more balanced than a huge bowl of egg whites, some oats and a little serving of berries! With my glass of supergreens on the side this delicious smoothie is = 275 calories, 28g of carb, 24g of protein and 9 grams of fat.
This is what ultimately opened my mind to the world of macros. I started seeing & reading more and more about them and becoming increasingly curious about what this could do for me.
The process of counting macros involves weighing and tracking everything you eat which is a far cry from my general clean eating outlook. So why the sudden change?
I'm now training 6 times a week. What a waste that would be if I were to fuel my body wrong and hinder my progress. (You can see my programme here – I’m just starting week 6: http://www.bodybuilding.com/fun/jamie-easons-livefit-phase-2.html)
The idea behind eating by counting macros is that you really do ‘eat for your goals’. My goal is to lose fat whilst still building lean muscle and my macro calculations ensure I’m eating enough protein, carbs and fat to allow my body to manage this efficiently.
This is my lunch for this week - 1/2 a pepper, 7 cherry tomatoes, 70g chicken, 30g mozzarella and half an avocado. I've prepped it all so I just have to add avocado when I'm about to eat. That shit will turn brown as soon as the oxygen get's to it, so you gots to eat it fresh. Macros: 332 calories, 10g carbs, 19g fat, 30g protein.
Your body is individual, as is mine, they need different requirements for different lives and different goals.
I purchased an online book which talked me through the process and gave me guidance through doing the calculations to work out my macros- but there are a tonne of free online calculators if you're intrigued to see how your current diet compares to one that's been calculated for you.
I worked out how much I should be eating per day, around: 100g protein, 100g carb and 45g fat. Now all I have to do is use my fitness pal (free app or website) type in my food intake and make sure that what I eat equates to those numbers within my caloric requirement. Simple.
No really. It is.
(You can even change your goals on MFP to custom settings as I have done, so now it doesn't assume things – select change goals, custom, and choose the % which are closest to your requirements).
The book that I read advised me to spread my protein out evenly throughout my meals, however many that might be. The decision is mine - I could snack throughout the day if I wanted to but as it's easier for work I have chosen to have 3 meals with one snack and kept macros for my post workout shake too. The bulk of my carbohydrates should be consumed during the meals closest to my workout and fats the opposites. I work out in the evenings hence why my breakfast and lunch are relatively high in healthy fats and low in carb. Dinner will be carb heavy with a big serving of sweet potato mash, lots of veg and another 70g serving of chicken.
The thing about macros is that as I progress, as I lose fat and build lean muscle, my requirements will change. I will need to recalculate down the line in order to either keep progressing or maintain where I am. It is a continual process, one I hope to adopt for the long term.
Now here's the interesting thing about macros, and check out IIFYM website if you don't believe me - there's also a free calculator on their website... There are people out there who eat total crap, work out and have amazing bodies: http://iifym.com/
For the record I do not condone this at all. Nor do I wish to partake in eating junk, because looking healthy doesn't mean you are healthy. I believe that eating high levels of processed foods can cause a huge array of health problems, regardless of your body fat %.
...But it's nice to know right? It's Saturday night, I'm staying in and I really want a treat. I would usually let myself have a cheat meal once a week where I eat totally guilt free, what I want, then move on. Now I can eat my cheat meal, punch it into my fitness pal, and work around it, still meet my daily macro requirements and not hinder my progress. That is pretty cool.
So if you're reading this and you've never even heard of macros then I hope this isn't totally confusing for you. Maybe it was, maybe this all still seems way to complex.
But those of you who have ever set foot in a gym will have more than likely seen the same faces day in day out. Those unfortunate souls who slog it out maximum effort in the gym but never seem to make any progress. I would bet money on the fact that their nutrition is poor.
...Remember, abs are made in the kitchen. 
So whilst it's fun to make beautiful clean pancake creations on a Saturday mornings, I can no longer turn a blind eye to their nutritional content.
The best advise I can give is that the more you learn about what your body needs, the better you will progress to wherever you want to be.
Peace
Minnie
xXx
