So how is everyone getting along with tracking their calories? So far so good?Â Still struggling?Â Â Well, for those of you who are getting along quite nicely I have one more thing for you to implement into your diet.Â For those of you that might be struggling to find your maintenance levels and still need/want help tracking your calories don’t be afraid to contact us and let us help you get going in the right direction!
PSA: If you are about to dive in and startÂ reading and haven’tÂ read my last post (flexible dieting part 1), you may want to go back and read that one first, or else you’ll most likelyÂ end up extremely lost by the info that I’m about to get into.
Alright,Â let’s get a crackin!
Quick recap: We’ve alreadyÂ Â gone over how toÂ find your maintenance levels, how to track your calories,Â what to doÂ when your progress plateaus,Â and the differences between cutting (losing fat)Â and bulking (gaining muscle).Â Next thing on the list toÂ cover is how to track your macros (aka macronutrients).
A macro is what your food isÂ made up of.Â There are three different kinds of macronutrients: proteins, carbs, and fats.Â Each one of these has a certain amount of calories per gram.
1 gram of proteinÂ = 4 calories
1 gram of carb = 4 calories
1 gram of fatÂ = 9 calories
What do these “macros” have to do with you and your diet?
Well,Â for anyone out there who isÂ hitting the gym and working outÂ on a regular basis searching forÂ a better body, macrosÂ are very important.Â Your body’s ability to grow/maintain muscle, sustain energy levels, perform optimally, and other factors are heavily determined through your macronutrient intake from day to day.Â The most important one of these macronutrients to keep track of is protein.
Your body needs a sustainable amount of protein to hold onto the muscle mass that it alreadyÂ has if you areÂ cutting/maintaining, and to gain more muscle if you are bulking.Â An easy way to ensure you’re getting enough is to eat at least .75 to 1 gram of protein per pound of body weight.Â ThisÂ isÂ a plentiful amount which will ensure you are getting enough.
example:Â 120 lb female = 120 grams of protein
180 lb male = 180 grams of protein
Easy enough right?Â Good!Â Lets move on.Â Â The next macro to incorporate is fats.Â A lot of people think of fats as being the bad nutrient and that onlyÂ very minimal amounts are needed in order to get into shape.Â This isn’t the case at all!Â Erase that from your minds! Your body will use these fats as an energy source and they also help toÂ keep your brain functioning!Â A good guideline toÂ go by is using anywhere between Â 25-40% of your total calories as fat grams.Â So how do we figure this out you ask?
Well, let’s use Claira Belle as another example.Â She is eating 1800 calories a day at the moment, andÂ she weighs close to 120 lbs, so her proteins are at 120 grams. If weÂ multiply her totalÂ caloric intakeÂ by let’s say 30%, that leaves her with 540 calories coming from fat grams.Â Remember how I said one gram of fat = nine calories??Â If we divide 540 fat calories by nine that leaves her with 60 grams of fat.Â THAT is how many grams of fat she should be eating each day.Â And she does! SheÂ gets to enjoy her ranch dressing and butter everyday with those 540 calories.
So, if she is eating 120 grams of protein a day, which would be 480 calories of her total of 1800 (one gram of protein = 4 calories, remember), and another 60 grams of fat which would be 540 calories of her total of 1800. How do we figure out the carbs?Â Very simple math my friends. Between her proteins and fats she is eating 1020 calories.Â Â All you have to do isÂ subtract that number by her total amount of calories, 1800, and you end up with 780 calories left over.Â Again, one gram of carbs also equals 4 calories. Divide that number of caloriesÂ from carbsÂ by 4, andÂ you end up with 195 grams of carbs.
Proteins: 120 grams
Fats: 60 grams
Carbs:Â 195 grams
All of these macros added up match herÂ total numberÂ of caloriesÂ of 1800.
Keep in mind, Claira Belle is on her way through a bulking phase right now where she is trying to build muscle byÂ slowly adding in caloriesÂ to get her metabolism firing on all cylinders before she starts toÂ backÂ her calories back downÂ to goÂ intoÂ her summerÂ cut.Â A lot of you ladies out there might not have macros this high, but for the ones that do.. Enjoy them!Â Claira is LOVING them. Oreo cookies everyday…
Some of you out there might be thinking why in the world would I go through all this trouble of tracking my calories and macros onÂ a daily basis to get results.Â Well, here’s where things get fun.Â You can eatÂ WHATEVER your heart desires to hit these numbers!Â The days of thinking you can only eat chicken and veggies, or oatmeal and egg whites, to lose weight or make progressÂ are out the door!Â That’s the fun and freedom of Flexible Dieting.Â It gives you back your free agency in food choices. Who doesn’t love that?Â While you’re still based around a semi strict number system,Â there are no restrictionsÂ on your food sources!
Now, I know we talk a lot about how we eat cookies and ice cream everyday, but keep in mind the most important factor to Flexible Dieting is hitting your macros on a daily basis.Â In order to do that you are still going toÂ have to incorporateÂ a lot of “healthy” foods into your diet.Â YouÂ may go out to dinnerÂ at Chili’sÂ andÂ still need toÂ order chicken and broccoli to hit your protein goals.. But don’t be afraid to getÂ that delicious looking Oreo MudslideÂ afterwards as long as it fits into your dailyÂ numbers.
This is just an overview on how to track your calories and macros.Â Like I said before.. Anybody that needs help with any of this don’t be afraid to contact us with questions!Â We love hearing feedback from you guys and would love to help you on your journey.Â We are currently working on an online coaching program where we can be there to help you every step of the way!