Winning The Macros Numbers Game
You remember Tetris, right? The challenge of figuring out how and where to place the falling shapes neatly in your stack. Challenging and fun, once you get the hang of it. Same goes for macro counting. Do your best to make your protein, carbs and fats fit daily but when you’re struggling, focus on the following:
I suggest focusing on each macro in this particular order: protein first, then fat and lastly, carbs.
If half way through the day you find your macros to be way off target, try switching your focus to protein and calories. Create a plan that will get you as close to your protein target as possible while keeping your total calories in range, despite where your carbs and fats come in.
Periodical macro adjustments can be necessary for continual progress but at different times and for different reasons, per individual. Do not consider adjusting your macros if it’s solely for the hopes of it being easier. If you haven’t been able to make your current count work, chances are your adjustment won’t be any easier. The most important question to ask yourself when considering a macro adjustment is: Am I doing everything in my power to hit my macros daily? If the answer is yes, continue with an adjustment. If the answer is no, refocus and find ways to make your current count work. Remember; the ‘macro magic' isn’t in the macros alone, but in hitting those macros on a consistent basis.
Here are a few SIGNS you may need a macro adjustment:
Before you consider adjusting, be sure you have been consistently hitting your macros (and workouts) 90-95% for the last 7-10 days.
-Hit a plateau for more than 2-3+ weeks of consistent effort.
-Weight slowly increasing (or decreasing depending on your goal) over a 1-2 week period.
-Find yourself force feeding to the point of sickness and/or stomach bloating (more than 2-5 consistent days) in order to hit your macros.
-Find yourself feeling shaky and/or weak (more than 2-5 consistent days) after consuming all of your macros for the day.
-Wanting to increase or decrease the speed in which you reach your goal(s).
The biggest takeaways, try the hardest to hit your protein and be cautious when adjusting your numbers.
xo - Cali
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Start your journey on the right foot by going through this checklist before beginning. I promise, you won’t regret checking these tasks off your list before starting!