Merry Christmas & Happy Holidays!!
The coach in me wants you to be diligent with your nutrition over the next two weeks, but the human being in me encourages you to enjoy nice meals with your family and friends. It's called balance, and balance leads to sustainability.
There is no reason why you can't indulge if you do it appropriately. The wheels won't fall off if you have one slice of cake, or an additional glass of wine. However, if you let those multiply over several days and weeks - then you will undo all the weeks of hard work you've been doing, or set yourself up to have to work that much harder to get back to where you're at right now in the upcoming weeks.
Listen, there's a reason that a program like flexible diet/if it fits your macros exists. It's to allow you to eat whatever you want, for there to be no forbidden foods, and to do all this while seeing progress in your body composition and supporting your performance. That being said, eating whatever you want means that you still need to monitor the amount that you are eating. It's the quantity of food over the the holiday season that affects you negative and not necessarily the quality of the food (although quality food is always better, I am not passing up Mom's cinnamon buns for yogurt!!)
So to those doing the macros program I ask you this: plan for your indulgences, eat well throughout the day and days leading up to the feast, and do your best to eyeball it. The get back to diligence the next day.
I want to share this blog from Jordan B (pictured above):
Alli asked me to write a little bit on my nutritional experience thus far, so here goes!
I’ve said it before and I’ll say it again. The more I learn about fitness, nutrition in particular, the more I realize I have to learn. Through some brief conversations Alli and I had during the summer, and some clear realizations that I had no clue what I was doing with nutrition, I began working with Alli and prioritizing my nutrition 14 weeks ago.
First and foremost, one thing I’ve learned is that this “program” is not a program at all, it’s a lifestyle! It’s an adaptable, versatile, performance focused lifestyle. It’s about educating yourself and building a HEALTHY relationship with foods. Many don’t believe this, but a standard day for these weeks has consisted of Peanut butter Banana Sandwiches, Fettuccini Alfredo, Grilled Cheese (the love of my life), and Ice Cream! Of course that’s not all I eat, there are numerous ounces of steak and chicken consumed everyday, but it’s about portion control, “healthy” products, and fueling your body with what it needs.
Alli and I began working towards adding 5lbs to my frame (I went from 165.2lbs to 170.0lbs in the beginning), now all we focus on with the scale is that I’m +/-2lbs of my weight from last week. Essentially making sure that I stay consistent. With that being said, 4lbs is a big gap, but its one we are comfortable working within and one that gives us flexibility. To me, the scale means absolutely nothing. The only reason I weigh myself each day is because Alli requests it for my weekly check-in. Sure the weight fluctuates, but it really doesn’t matter. I trust the process, and I know at the end of the week my weight will be where we want it to be, as long as I hit my macros. Smaller the focus, bigger the results.
Trusting the process I’ve found to be huge, when I began I really made sure to eat “healthy” foods the day before my check-in. All because I wanted to “make sure” I had the best aesthetic photos I could have…as I said above, the more I learned the more I realized I have to learn. Fast forward 14 weeks to the photo above, and I had pizza and some Christmas chocolates the day before. Why wouldn’t I, it fit! As long as I’ve hit my daily goals then the results will come, and that’s the only thing I focus on.
Now, I do have to talk about Alli for a second. I can honestly say that I would not have the changes I have had if it wasn’t for her. Not because Alli is a nutritional wizard, who she is, or because she has such a deep passion for helping us all, which she does. But it’s because I 100% trust her and what she programs. I trust what she writes down for my programming and work to hit those goals everyday. Some weeks I consume up to 3300 calories a day and some weeks has me eating only 2400 on days. Some weeks my carbs have been as high as 330g a day while some weeks it’s been as low as 130g…that’s not very many when you’re doing all that rowing! Like anything, I know it takes a long time and lot of commitment to have tangible changes, performance wise, aesthetic wise, etc. Therefore, I went into this with the mindset that I commit to Alli and hit the goals she has set for me.
It’s been 14 weeks full of confusion, questions, understanding, grilled cheese, and gainz! Truly, it has been life changing, as I have dramatically changed my lifestyle, my nutritional prioritization, and my overall fitness understanding. My strength has increased across all lifts, my endurance has sky rocketed, and I even hit 2 gymnastics PRs in the past two days. My performance has improved dramatically, and I’ve even found a few abs along the way!
Dr. Alli Cain Team
Our mission is to act as a catalyst for as many people as possible to make a meaningful change to their health.