What are macros and what should my % be?
That’s such a hard question to answer, in terms of WHAT are macros refer to my previous post explaining all. In terms of tracking and working out your % I personally use @myfitnesspal and think it’s fab
But what % of each should you be aiming for? This is where ONE SIZE DOES NOT FIT ALL! Your macros should be tailored to your goals, I.e. fat loss, muscle gain, maintenance, weight gain etc and also everyone’s body is different so it takes some playing around.
If you’re looking for;
- fat loss, reduce your fat and carbs, look for 40% protein, 20% carbs & 20% fat. - muscle gain, increase protein to around 2g per kg body weight at least. Increase carbs to around 30%
- Maintenance around 35% protein, 25% fat & 40% carbs - weight increase 40% protein, 20% fat & 40% carbs
REMEMBER - all your veggies 🌶 🌽 🥒 and fruit count as carbs. Keep your carbs UNREFINED as much as possible.
Keep saturated fat low, and trans fats to an absolute minimum and none ideally
Protein sources should be unprocessed and lean
If you’d like a tailored plan get in touch and I can arrange this for you
24th April 2018 -> 21st September 2018
Love a good side by side comparison to see how much progress I’ve made. It’s only taken me 5 months to make this change and drop 30 pounds so far, but more than just looking better, I FEEL so much fitter, healthier and happier. Aches and pains just from carrying round so much extra weight are slowly going, I can play with my kids without getting out of breath and I’m starting to love my body, stretch marks and jiggles and all 🙌🏻🙌🏻 If you’re thinking of starting losing weight and getting fitter, then do it. Apart from marrying my husband and having my kids, it’s the best thing I’ve ever done 💪🏻💪🏻
So this happened this week 🤸🏻♀️breaking 170 has been a hurdle for me the past couple years as I’ve yoyo’d through the 170s and 180s since 2016 then all the way up to 195. So happy the graph is finally moving downward. I’m taking control of my life and my body, and I don’t ever plan on losing control again. #healthygoals#healthyliving#weightlossgoals#weightlossjourney#myfitnesspal
Breakfast was my usual porridge then I was on a cleaning and tidying mission while Flynn was at nursery as well as a circuits class at the gym. This was lunch, was quinoa with salmon, sweetcorn, sundried tomatoes and avacado with some Cajun seasoning, was lovely! Just a thrown together lunch of whatever I could find 😂 since then I’ve made an apple crumble for tomorrow, cleaned the oven, hoovered and mopped he floors and done 2 lots of dishes 😅 sitting down for 10 minutes before we go pick up the hubs #healthyeating#healthylifestyle#healthy#exercise#caloriecounting#myfitnesspal#mapmyrun#weightloss#myjourneytofit
Foods to make FAT LOSS EASIER by @peter_bowman
Dieting doesn’t have to be excessively hard! Eating right will make the process a whole lot easier!
You want to maintain a higher protein intake to preserve that lean muscle mass! Meat and egg whites are ideal to up the protein. Egg whites have no fat, and my go too meat is chicken breast, or tenderloin which is also very low in fat. When purchasing steak, or beef go for the leaner cuts.
For carbs, Oats and potatoes are great, because they are very filling for the calories they contain. Sweet potatoes are great too, just make sure not to fry them in a excessive amount of oil, esp vegetable oil. I would recommend baking, or boiling them.
Berries are another great source of antioxidants and micronutrients. Strawberries give you the most volume per gram, and also are an amazing sweet treat.
Broccoli is my go to veggie because I honestly prefer the taste opposed to other veggies. Broccoli contains fibre/micronutrients and is great to add volume to your meals. You want to make sure your eating nutritious foods, esp when your body is being deprived of calories!
Peanut butter is one of my favorite foods, but can be very dangerous when dieting. Since it is so calorically dense, look for a healthy swap. PB2 is amazing for when you want some PB in the oats, or on toast without the excessive fat!
Lastly, include some of your favorite foods into the diet. The key is to use moderation and plan the food into the diet ahead of time. Instead of having a whole pizza have a slice, Instead of eating half a dozen donuts eat two!
Hopefully this post helps! Eat right, not less!
Tired of following advice that doesn't work? There is a reason for that....it was never proven scientifically. Reduce fat, increase wholegrains, eat fruit and vegetables...there is NO evidence showing that these things improve your health. .
Listening to your body is the most empowering tool to fight bad advice. And eating what we are designed to eat is the fastest way to get better. Saturated fat was wrongly evicted from the diet, start reintroducing it back!
Thought I would try one of my favourite slimming world recipes from @pinchofnom a Yorkshire pudding beef wrap!! You literally make a flat Yorkshire pudding, add cooked mushrooms and onions, add rocket, beef and some horse radish sauce. The macros were great 301 calories 39.3g protein and so filling!! @60dayfatlossrevolution #proteinproteinprotein#myfitnesspal#caloriedeficit#caloriecounting#slimmingworld
It’s soup weather 🙌🙌🙌🙌 Homemade white bean chicken chili .... holy crap, so good! 😋
And yes - I said beans. 😳But they’re not keto 🤭🤭🤭..... oh the madness! No worries .... it’s not like there’s a crap ton in this recipe. This big ol’ bowl comes in around 430kcals and 6g net carbs.
Rotisserie chicken, sautéed onions, white beans, garlic, sea salt, cumin, smoked paprika, black pepper, cayenne, and oregano. Topped with fresh cilantro, sour cream, and extra sharp cheddar. ❤️🔥
Okay, I’ve had second breakfast (hobbit much), and settled down for 10 mins before I start travelling again.
THE SCALES ARE NOT THE BE ALL AND END ALL.
Did I say that loud enough?
17th August - 21 September
Weight : -1.25lb
So callipers do not tell you a body fat percentage per se, they just give you a figure of ‘fat’. If I was solely focussing on ‘weight loss’ how disappointed do you think I would feel looking at 1.25lb loss in 5 weeks? But -18 on the callipers this morning? I am elated! I have shed a shit load of fat in 5 weeks! This is the scientific bit.
I have also lost inches, unknown at the moment because I can’t find the tape measure but the gym will measure me next Friday.
This much is obvious because for the first time ever I have bought clothes all in size 10, not just the odd bit. That’s the emotional tell.
So, to summarise quickly, if you are solely focussing on the scale for WEIGHT loss and not looking at other FAT loss markers, it easily gets disheartening. There are a range of ways to use the scale: daily and take an average, weekly or monthly.
Stop getting emotionally attached to a piece of equipment that gives you one statistic.
I’m no trained PT or nutritionist (not for humans anyway) but am happy to have a chat if you want/need to.
Happy Friday folks!