Here's how to get the most out of your nutrition program
It’s not just about weighing your meat, entering your rice, and getting through the day. Incorporating flexible dieting/'if it fits your macros' is about enjoyment, lifestyle, and dominating the day!
Making good choices, eating what you want, and looking how you want, that’s what 'crushing your macros' is all about!
In true IIFYM fashion you can eat whatever you want, however, eating the “right” products will allow you to eat what you want and dominate the day. The key to crushing your macros comes down to understanding the contents of your food. In this section we’re going to blueprint strategies and examples for you to use with your coach as you continue towards making progress with your macros each day.
Protein Regardless of if you’re trying to lose weight, build muscle, are on a high caloric day, or a rest day; hitting protein seems to be the most challenging of the macros. Most people begin their journey with a rude awakening that they weren’t eating anywhere near enough protein before. Here’s how to crush your protein:
High Protein Breakfast Breakfast is a great opportunity to consume lots of protein and make the remainder of the day smooth sailing. Whether you’re eating out or you’re making your own breakfast, foods like eggs, egg whites, turkey bacon, and chicken are great breakfast starters.
The “75% Rule” We’ve all been there, its late, you have 30g of protein, no carbs, no fat, and you don’t want to eat strictly grilled chicken breast for a third night in a row! Make it the goal to hit 75% of your daily protein through breakfast and lunch.
Alternative Meat Sources There’s more than just Protein Shakes and Protein Bars out there for you to help crush you protein consumption. It’s important to look into foods typically thought of as carbohydrate and fat sources as a means to hitting your protein goals. Utilize foods like Quinoa, Peanut Butter, and Cheese to add up your protein consumption throughout the day.
Fats Opposite to Protein, Fats tend to be the easiest for most people to hit and go well over! It’s simple to forget about the olive oil you used to pan-fry your chicken or not realize how much butter the restaurant really uses to cook your pasta sauce. Here’s how to crush your fats:
Eating Outside the Kitchen The scary reality is that the same chicken Caesar salad you can make at home with less than 10g of fat can often exceed 40g of fat at your favourite local restaurant. It comes down to the ingredients and quantities used. Be sure to use MyFitnessPal to see if you can find a restaurant’s menu before dining out and always be sure to plan ahead. Planning for a dinner out begins the day before!
Cooking with Fat? How many tbs of Olive Oil did you really use to sauté your shrimp? How many tsp of butter did you melt to pan-fry your steak? It’s not simply enough to eat foods that are “less fatty” than others (chicken breast vs. chicken thighs). The way we cook our food can have a large impact on our fat consumption and awareness. Alternatives to consider include grilling your meat, using a spray, or even cooking with water.
Carbohydrates Finally! The macro we all live for! Carbohydrates are important regardless of whether your goal is to lose weight, to gain weight, or for a body re-composition. Here’s how to crush your carbohydrates:
Volume of Carbs If you fill your carbohydrates with poor quality foods, the reality is you will be hungry with no calories left. 20g of carbohydrates from vegetables will be a much larger volume of food than 20g of carbohydrates from donuts.
A Little Knowledge Goes a Long Way In true IIFYM fashion, you really can eat anything to fit your daily macros. This program is not designed around confining what you eat, but understanding what you eat and enjoying it. Take the time to learn the difference of one bread brand to another, or 1-cup of rice vs. 2-cups. Finding brands and quantities that give you food enjoyment but do not confine your entire day are key the success!
“Wrong Food” vs. “Right Food”
The key to crushing your macros comes down to understanding the contents of your food. Below is an outlined example utilizing this strategy to show the difference of a meal using “Wrong Foods” vs. “Right Foods”.
Grilled Cheese and Chicken Caesar Salad: “Wrong Food”
2oz of Kraft Cracker Barrel Cheese 2-slices of Whole Wheat Bread 2-cups of Ice Berg Lettuce &10 Cherry Tomatoes 5oz Seared Chicken Thigh (with skin) cooked in 1 Tbs of Olive Oil 3 Tbs of Kraft Caesar Dressing 2-slices of Bacon 1,100 Calories
73g of Protein 43g of Carbohydrates 71g of Fat
Grilled Cheese and Chicken Caesar Salad: “Right Food”
2oz of Kraft Cracker Barrel Old Light Cheese 2-slices of Light Rye Rudolph’s Bread 2-cups of Ice Berg Lettuce & 10 Cherry Tomatoes 5oz Grilled Chicken Breast 3 Tbs of Renée Fat-Free Caesar Dressing 2-slices of Turkey Bacon 600 Calories