Guest Author: Jordan Bakhsh (transformation pictured below)
read time: 4 minutes
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Here’s what fuels my performance!
Daily Macro Goal (training day):
Go Beyond Yourself Whey Protein – Chocolate (2 scoops)
Frozen Pineapple Chunks (1 cup)
Fettuccini Pasta (6oz)
Large Shrimp (18 pieces), Cooked in Olive Oil (2 tsp)
Alfredo & Roasted Garlic Pasta Sauce (1 cup)
Sliced Kalamta Olives (3 tbsp)
Sirloin Grilled Steak (7oz), Cooked in Olive Oil (1 tsp)
Sweet Baked Potato (6oz), Cooked in Olive Oil (2 tsp) and Seasoning
Iceberg Lettuce (2 cups)
Fat Free Caesar Dressing (3 tbsp)
Boneless Skinless Chicken Thigh (4oz)
Chocolate Chip Ice Cream (0.6 cups)
Daily Macro Intake:
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"It never gets easier, you just get better."
I love the candid, honest check-ins from my clients about being successful with their nutrition while out of routine or on vacation, avoiding fast foods for the longest stretch they've ever gone, or an increased understanding regarding what foods work for them and what they should be avoiding in order to achieve their goals.
"It's getting so easy!" is the common closer to these check-ins.
But guess what - it's not getting any easier - you are still having to prep, plan, track and make decisions about the food you consume- the problems are the same ones that arose when you first began this program & wanted to make a change to your eating style to hit your personal goals. What's changed is that you're better equipped with a solution - you've gotten better.
Imagine where you would be today if you'd given up after a week, or a month, or fell off track after a vacation…. just because it wasn't "easy" in that moment. You've stuck it through, grown immensely and are reaping the rewards physically, mentally and "nutritionally" because of it!
If you're thinking of getting started, close your eyes and imagine yourself in 1 month, 3 months and 12 months after working hard at going after your goal. Every change begins with the decision to start, and the commitment to stick through it. It never will get easier, but you have the power to make yourself better!
- Dr. Alli
P.S. I hear a lot of peole who are interested in beginning to 'count their macros', but are 'scared' because they don't like the picture check in component of it. If you are or you know someone who has this as their barrier, please let them know I am happy to speak with them and come up with a solution.
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If you have started, you need to set benchmarks now now, so that you can assess your outcomes in 5 days or for however long you stick to this program!
Here's what I recommend you take note of right now:
a) take your current bodyweight
b )take measurements of your body.
d) take note of your energy levels, what foods you think are bad & what foods you love that you currently avoid because of this notion
e) anything else about your current situation that you'd like to change
Each week my nutrition clients check in with me. This check in is what sets individual coaching apart from all other nutritional systems.
I am interested in SO much more than just your body weight. It is just one small part of this process.
Sorry to put you & your abs on the spot again Jordan, but this picture is Sept 12 (left) @ 165.2lbs and this week @ 166lbs (right). I would be missing out on a lot of important info if all Jordan sent me was his BW.
I want to know other things that are markers of success like your gym progress or your LIFE progress. Please USE me as your resource. I want as much info and data as possible to coach you to your goals and desired results.
Each week things I am looking for from you:
Every 4 weeks
- measurements to see how your body is changing. I ask for specific measurements but if you want to track other areas of your body - let's do that too!
Optional (but recommended)
- your answers to the nutritional mindset exercises.
This program is not just simply about hitting your macros.. This program is about putting you in a position of empowerment as it pertains to your approach to food.
Making smarter choices throughout the day, reintegrating food you loved but avoided because you thought it was "bad," working through a dinner out where you are not in control of your food. Those are all successes too, and I want to hear about them!
"what gets measured, gets managed!"
- Dr. Cain
I can't stop talking about the amazing success athletes have been seeing by engaging in counting their macros!
Here's the deal: athletes (recreational & elite) have been demanding a better way to eat to support their performance & body goals. A system of sound nutrition that still allows for food to be pleasurable, and doesn't mean lugging around 5 pounds of tupperware full of dried chicken & brown rice. That doesn't label food and make you feel guilty for eating the things that you love.
Finally! We've found something that makes a real impact on achieving your body goals & still enjoying your food!
If you're interested in learning how to start 'counting your macros' using the principles of flexible dieting - check out my FREE 5-Day Macros Jumpstart Program!
Just SUBSCRIBE to my newsletter -----> and you will soon get an email to your inbox that outlines everything you need to get started.
I cannot wait to help you work towards your fitness, health & body composition goals!
- Dr. Cain
We've all been there - probably recently, actually- you've started a new nutrition program and you're doing great! You are weighing and tracking your food at home, and measuring it out for lunches to take to work. You've researched the restaurants you frequent and know the macros of the dishes you order.
You are making progress! You've started to see results!
Suddenly…. people start to question you….
"Why aren't you eating the pizza the boss bought?
"C'mon it's just one night of drinking!"
"You're not actually going to weigh your chicken are you?"
"Why are you always tracking what you eat - can't you just enjoy yourself?"
This nutrition program is new & different for you, and it's also new & different for the people around you - especially people who have no idea what flexible dieting is.
I want to equip you with some strategies to help you in these situations. Revist your "why" to persevere when people question why you are doing things differently than them. Remember, we've all sought out this method of eating for a reason - a goal or a vision of yourself - and the only way it's going to manifest is with consistency. It's not up to you to convince other people to do what you're doing - some people just aren't ready to change - but is is up to you to have the confidence in yourself to stick to your guns when questioned about the methods your'e employing that are working for you.
First, let me preface it with my own recent experience.
After Saturday training, a group of us went for brunch to Sunset Grill. I ordered turkey bacon and egg whites with rye toast and a side of tomatoes. I whipped out my scale and weighed my food. If I had not weighed my food I would have grossly overestimated the amount of protein and underestimated the carbs (33carb/ 27protein /5 fat by the way). Even after almost a full year of strictly counting my macros I did not correctly eyeball the grams. I feel no shame in wanting to know EXACTLY what I'm putting in my body.
Today, I went to Sunset Grill (should be renamed Groundworx Grill) again and ordered the same thing! That moment of transient discomfort on the weekend now allows me to confidently order a meal here and know exactly what I am consuming and how it fits in my day.
Here are some things you can do:
1. Explain to your friends and family that you've set GOALS for yourself! Maybe it's weight loss to feel better, or an upcoming race, or crossfit competition! Perhaps there's an upcoming vacation, or even wedding! Whatever it is, it was important enough to you to seek our personalized coaching to guide you to learning how to eat better. If it's that important to you, articulate that to your friends.
2. Discuss with them the progress you've made and how it's made you feel- why it's important that you stick to the commitment you've made to yourself.
3. Tell them how this program is different from others. That there's no restrictions in WHAT you can eat, but you are working on the proper portions designed for you specifically.
What I hope you gather from this, is that a moment of discomfort - whether weighing food outside of the house, or explaining to someone why you're doing what you're doing- this moment of discomfort will bring so much future comfort in knowing that you are able to accurately track and stick to your personal macros. These are defining moments that contribute to your progress and results in your health, body composition and performance.
Dr. Alli Cain
Ready to make a change? Get started with personalized nutrition coaching!