First of all if you have never heard the word macro, like me a while back, then let me introduce them to you. Macros is a shorthand for Macronutrients, which is used to describe the key food groups that our body utilises (carbohydrates, proteins and fats). So you can adjust your macros according to your own body goals, by tracking each gram of macros consumed per day. Tracking is helpful for those of us who don’t have a great understanding of what particular foods are made up of or a rough estimate of the amounts of calories we consume. It’s finding the balance between your intake of food groups in order to produce results, whether that’s looking to lose fat, gain for a bulk or just maintain.
Using a macro calculator (iifym, katy hearn fit) you can find out your macro goals according to your own measurements and personal goals (cutting, maintaining or bulking). Once you have your macros you can start by downloading a macro tracking app like myfitnesspal. I definitely advise using this as it’s so easy to scan foods and keeps a diary of everything you have eaten. You can also save meals with ingredients you have thrown together so you don’t have to input every ingredient every single time. Once you download this, you have to set your macros in the settings tab according to your macro calculator results (for the non-premium version just slide the bars so the percentages are as close as possible).
So, how do you make sure you hit your macro goals? My protein is pretty high and not eating red meat, I find it hard to hit my protein intake. Having protein in my breakfast is so beneficial and means I don’t have to rely on protein shakes and bars. I have around 1gram of protein for each lb of bodyweight. When it comes to carbs, they are most certainly not the enemy and provide you with vital energy to actually perform everyday, especially at the gym! It’s all about finding what suits you best, some bodies will lose fat easier with less fats, some with less carbs. Trial and error is key with macros, if you go a week on certain macros and don’t see your measurements decreasing, then cut 50-100 calories and try again.
My typical meals (as pictured above) are super simple to make and I don’t overcomplicate things. I aim to have eggs, heck chicken sausages or turkey bacon in my breakfasts, if not all of the above. For lunches I will again base my meal around a protein, usually chicken and then add in lots of salad or veg and either rice or a jacket potato. I try to avoid pasta because it’s very easy to misjudge a standard portion of pasta and load up on the calories, especially as pasta swells when it cooks. Dinner again will be protein (fish or chicken) with lots of veg and carbs (especially after the gym). Snack wise I tend to eat grenade protein bars, protein shakes, carrot sticks and hummus and rice cakes. But if you are snacking, make sure you track it! Also another tip is track your sauces. If you’re starting out you’ll be surprised about the amount of calories in particular sauces, tracking will make you realise which sauces you can have and which you should probably reconsider or enjoy little and often.
This is just a basic guide to macros, for those of you starting out tracking. I definitely recommend tracking for a month or so, to really understand the makeup of food. Then once you’re more knowledgable it’s all about intuitive eating, knowing if you do have that chocolate bar then maybe you’ll have to eat less later on. Never restrict yourself though, completely cutting out food groups is ludicrous and not sustainable. Crisps, chocolate, ice cream and sweets can all be eaten it’s just portion size and frequency. Let me know how you get on, if you already do track macros and also if you have any questions, as always get in touch via my links!