WHAT IS A "MACRO" (MACRONUTRIENT) AND HOW WOULD I KNOW WHICH FOODS HAVE WHAT?
They are nutrients your body needs in large amounts. There are 3: Protein, Carbohydrate and Fat.
We will help you learn how to determine what foods have what macros in them and how that plays a HUGE role in your goals.
ISN'T IT JUST CALORIES IN VS. CALORIES OUT?
Calories aren't just calories. Foods are very complex and so is the human body. Sorry, but it can't be that simple. Most every food has macronutrients and micronutrients and they all effect the body in different ways with different combinations.
HOW OFTEN SHOULD I WEIGH MYSELF?
We recommend weighing yourself on a weekly basis. The same day, same scale, same time every week, if possible. This keeps measurements accurate and keeps you from dwelling on a fluctuating weight, if you weighed yourself everyday.
WHAT IF I'VE NEVER COUNTED MACROS OR TRACKED WHAT I'VE EATEN BEFORE?
That why you have us. We will train you how to track your food in a way that doesn't alter much of your normal day to day routine. We will make sure that you are successful. We will become a pro at counting macros.
WHAT SHOULD I USE TO LOG MY FOOD?
We recommend using My Fitness Pal. This app makes it simple to track your daily intake and for us to monitor it, because it syncs with our app. Also, some of our clients keep it old school and write things down with a pen and pad.
WHAT DO I DO IF I GO OVER MY MACROS?
Its ok and it will happen. The important part is not beating yourself up about it. You are always one meal away from getting back on track.
CAN I DRINK ALCOHOL?
Not all alcoholic beverages are created equal, but they all contain macros. So, these macros must be taken into account when tracking what you eat or drink. Most all alcohol has no nutritional value with the exception of some particular wines, which has a few benefactors, but it still must be logged in your daily intake.
HOW DO I WEIGH MY FOOD, RAW OR COOKED?
It is best to weigh your foods raw if possible, this is how they are usually macroed out on the nutrition label on the package. When entering your food on MyFitnessPal you can select whether it was raw or cooked and this will help you be a little more accurate. Good rule of thumb: meat will usually weigh less after being cooked (water loss) and carbs will tend to weigh more after being cooked (water absorption).
DO I HAVE TO WEIGH AND MEASURE MY FOOD FOREVER?
Macro and calorie counting has a shelf life. No one wants to do it forever and we don't expect you to. You will get to the point where you roughly know what foods/liquids contain what and how much. Key is always consistency.
WHAT SUPPLEMENTS SHOULD I TAKE?
We recommend supplements when you cant get enough nutrients you need from real foods. For example if someone doesn't have time to sit down and eat grilled chicken and a plate full of veggies right after a workout they might supplement a recovery protein shake. Or if someone isnt getting enough omega 3, they should supplement a fish oil tablet to hit the recommended dosage.
HOW MUCH WATER DO I NEED TO DRINK IN A DAY?
It all depends on the person, what their diet is like (some foods are very water friendly), how much they weigh, sweat, body composition, etc...Ideally shoot for somewhere around at least 64 ounces of water per day.
WHAT TOOLS DO I NEED TO BE SUCCESSFUL AT COUNTING MACROS?
First, is having the right mindset. A food scale. Measuring cups and spoons. An app for tracking your intake, like My Fitness Pal. An accountability partner (this is where we come in) to keep you on track.
WHAT ABOUT FIBER?
We recommend 25g-30g for women and 45g-50g for men. Fibrous foods will help keep you feeling full and satisfied for longer. Fiber will also help keep you regular.