This Is Fit’s
Macro Calculations, Meal Planning & Online Training
Enjoy the food you like to eat without falling off your diet plan by following your macros. Limiting your food options will set you up for failure. If you’ve ever read a fitness blog, forum, or even Instagram, you’ve probably heard the term macros thrown around. Short for “macronutrients,” it refers to carbs, fats, and proteins—the three basic components of every diet. The right proportions makes dieting a lot more effective when simple calorie restriction fails. Tracking calories alone doesn’t take into account what you are eating, just how much you are eating in total. Eating the right foods and combination of foods will leave you feeling satiated (fuller) and stuff while you are creating a caloric deficit.
The three main macronutrients are: protein, carbohydrates and fat. Something you may not have know, alcohol is a macronurient too, which we will go into detail later so you know how to account for that wine, beer or other adult beverage properly.
Protein (4 calories per gram)
Associated with building muscle and primarily found in meat and dairy. Protein is the core component for your bones, organs, hair, tissue in your body and enzymes. Made up of amino acids which most of them your body can make by itself. The other (nine) essential aminos you need to get from meat sources, or for vegetarians and vegans, eating a ‘wide’ variety of legumes and grains can provide you with proper nutrients.
Carbohydrates (4 calories per gram)
Carbs are your bodies most accessible source of energy and is broken down into glycogen (for muscles and liver) and glucose (for the brain). You can survive without them, but, it may not be fun! They are divided into complex and simple carbohydrates (determined by length of the molecule chain). The shorter the chain, the easier it is for your body to break down (basically they are sugars). The larger chains, like starches, are more complex and require a longer process to break down into a usable form.
My belief is a carb is a carb. That doesn’t mean you get your carbs daily from bread, cookies, donuts and pop tarts. Seek out more complex sources that will keep you satiated during the day, helping to avoid cravings that may deter your success. This belief may provide the freedom to choose so you can develop a healthy relationship with what goes on your plate.
Fats (9 calories per gram)
Fat is always getting a bad rap, because its so calorie dense. They are very important for normal body functions, hormones, nerves, skin and hair health. There are a bunch of different types of fats, from saturdated to polyunsaturated to monounsaturated. The three main ones you should be concerned with are omega 3-6’s and trans fats.
Trans fats increase the risk of heart disease and are usually found in packaged foods and margarine. The omegas are ‘essential’ and your body can’t produce them by iteself, so your diet needs to provide these. Omega -3’s are found in fatty fish, flax and walnuts, and -6’s from all kinds of vegetable oil.
Figuring Out Your Macros
Figuring out which macros to target can be done in a few simple steps.
What are you my calorie requirements?
This is determined by your age, gender, weight, muscle mass and activity level. Eating more will lead you to gain weight, while eating less will make you lose weight. The exact number can be obtained by various online calculators, but this comes with a warning. Most of these don’t take into consideration your body fat percentage or specific daily activity that may affect your daily energy expenditure. The best method is to track what you eat for a week, and you are not gaining or losing weight, this would be a good marker for maintenance level.
Moderate weight loss (one pound per week) would require a deficit of 500 calories a day.
So how do I know which macros get what?
There are a couple of ways to determine this. The easiest is to allocate calories to each nutrient based on percentage splits. The most common is a 40:40;20 (40% of your calories to protein and carbohydrates and 20% to fats). You can use simple math from here. Lets say your calories are 1800:
Protein & Carbs (40%)
1800 * .4 = 720
720 / 4 = 180 grams of protein & carbs
1800 * .2 = 360
360 / 9 = 40 grams of fat
Other popular percentages are 33:33:33 and 40:30:30. I always start with my protein needs (typically a constant number), then the required carbohydrates for my specific day (weightlifting, cardio, or rest day) and the remaining calories go to fats. So lets say you are a 150 lb woman that wants to weigh 120 lbs, you may determine that you need 1,500 calories and 120g of protein. Subtracting calories from protein you are left with 1,020 for carbs and fat. You decide that you want an even split between both (1,020 / 2 = 510) and end up with about 57g of fat (510 / 9 = 56.7 ) and about 128g of carbs (510 / 4 = 127.5).
What Do You Do When It Stops Working Or Doesn’t Work At All?
Everyone’s requirements are unique, based on their background, preferences and daily activities. Picking a cookie-cutter diet plan or using a calculator that doesn’t incorporate all of the factors needed for the calculation may be a waste of your time, leave you frustrated, cheating on your plan and even falling off the wagon completely.
If the scale isn’t moving, and you honestly stuck to the macros, measuring your food, etc.. Then you may not be tracking them correctly, or you are over estimating your caloric requirements. Try weighing your food for more accuracy. A tablespoon or serving of peanut butter weighs 16g, but if you just measure a heaping Tbsp you may be adding an extra serving or 100 calories every time. If all of this is on point and you still aren’t changing, try adjusting your calories by about 5-10%, and see how it goes from there. Also, like me, if you are insulin resistant, try decreasing your carb intake and allocate those calories to fats.
Does All of This Confuse You?
Do you want these calculations done for you so all you have to do is enter them into an app like My Fitness Pal?
Maybe you need all of the guesswork taken out and have your meal plans right in front of you to prepare and return to your busy life.
If you fall into one of these three categories then we can help you take the pain out of planning and start you on the path to success today!
Bryan & Suzie are ready to help you on this journey… You are just one click away from your goals!
Mission Bay Park
Carmel Valley Community Park
Are You Ready for a Challenge?
The below challenge can be done using weight plates, dumbbells, barbells, kettle bells, medicine balls, gallon water bottles or even grocery bags filled with sand.
- The lunges are per side
- Adjust the #’s based on your fitness level, just keep it progressing by the day.
- Challenge yourself and push past your normal limits to achieve the best results.
Let me know if you have any questions.
If you’ve been away from Wired Fitness for over a year or a ‘New Client’ you can take advantage of this offer!
$99 a month for Unlimited Classes (reg $150)
Package of 3, 6, 9, 12 plus months available at this price.
Private and Buddy Training Specials up to 50% discount till Monday 11:59PM (12/1/14)
Enjoy a class on us….
…for showing your support for Wired Fitness and it’s trainers, both past and present. Your vote is important to our staff so we can continue to change lives in San Diego as one of the ‘Top’ Bootcamp and Personal Training companies. Since 2008 we have been the ‘best’ choice by many local companies, see some of our awards. To continue this journey we need your endorsement. By voting and sharing your support via Facebook, Twitter, Google+, Instagram, LinkedIn, you get a free class to use in addition to your current schedule or to throw in anytime for non-members.
We hope all of you are enjoying your Summer so far with friends, and loved ones. Remember all it takes is 3 hours a week to make some awesome changes in your bodies. More evening Mission Bay classes coming soon, and Doyle Park-UTC starting soon with some later morning and Friday evening classes.
FREE Class Coupon* (See restrictions and info below)
Don’t forget to ‘TAG’ me on Facebook/Twitter/Instagram using #wiredfitness. Add a Tip & Share to Facebook and/or Twitter to get the free class!
Thanks for your support and loyalty,
Try our classes and experience our fun, challenging, and intense Outdoor Fitness Classes for FREE!
If you’re ready to ‘Get Started’ Click Here
- Introductory Specials and Summer Packages Available!
- Teacher & Military Discounts Available!
Inquire Today 619.843.5157
1-on-1 Personal Training, Semi-Private Training and Private Groups also available
We will be holding classes, semi-private (2-4 participants) training, and 1-on-1 private sessions at Doyle Park off Regents Rd. in the La Jolla Colony – UTC Area starting MAY 2014. Some proposed time slots for classes and small group training are:
- Monday – Friday 900AM
- Tuesday’s & Thursday’s 700AM | 800AM | 1200PM
- Friday’s 500PM
If you’d like to train at a different time convenient for your schedule, please contact a Staff Member today!
New & Returning Participants Are Needed!
Results are Waiting….
Spring into Summer with an AWESOME Deal… Buy 2 (Any Monthly Package or Punch Cards)* and receive an identical Month or Card for FREE! That’s 3 months of classes for the price of 2. What better way to get ready for Summer, than a fat-melting, outdoor fitness class, challenging your endurance, strength, cardiovascular performance, core strength, all while having a great time side-by-side with great people.
Come out and flip some tires, battle some ropes, pull some tires and chains, challenge your balance and stability while building strength on the TRX, or even see how you can master your own body weight. You have the ability to burn 500 to 1200+ calories in each 60-minute session, while getting a full-body workout. Can you accomplish that on your own, workout after workout? If not, What are you waiting for? Come out to Mission Bay, enjoy an awesome sunset and workout in the evenings, or start your mornings off the best way possible with an awakening jolt to your system in Carmel Valley during the week, a intimate mid-morning Del Mar workout, or an early morning Saturday fat-blast by the Bay.
Contact a Staff Member at email@example.com for more details on how you can be ready for the Summer in 12 Weeks. Also Available, Semi-private (2-3 Participant) and 1-on-1 Sessions. Ask for more detail and specials for these personal options.
Join us Saturday, at 800AM in Mission Bay on WF, and let’s get you back on path to success.
SAVE an Extra 10% off the package if you’re, active Military, a Teacher, full-time Student, Nursing professional, or if you bring a friend to signup at the same time. Does it get any better than this?
I’m Looking for 18 people who want to lose 5 Inches and drop 10 Pounds in ONLY 15 Days?
I’m testing out a new “beta” program that combines metabolic training, nutritional programming and cleansing together to help you burn maximum fat pounds and inches in only 15 days.
So I’m effectively looking for 18 guinea pigs to test drive my new 5-10-15 fat loss program.
Just the thing you’d been waiting for! 🙂
If this sounds like it’s something you’d want to do then let me know today by replying to this email or just call me at (619) 843 – 5157 because the program starts on Monday, February 17th 2014.
Here are some details about the program that you should know before you consider joining…
This is a 15 day training and nutrition (manipulation) program that’s relatively intense. You will take your body through a 10-day Herbal Cleanse that is very safe and you eat REAL food the whole cleanse. You’re going to work hard for 15 days, either in class or independently BUT your results are going to come fast and will be significant when you follow my new program.
Some people will lose as much as twelve pounds during these 15 days and even more than just five inches of their thighs and waist combined, but I’m estimating that the average loss will be five inches off the total body and 10 pounds of fat in only 15 days – which is why I’m naming this my 5-10-15 fat loss program.
Here’s how it works… You’ll come and workout with me three to five days per week for 15 days. And you’ll follow the eating plan that I’ll give you (because you can’t out train a bad diet).
Like I said, the workouts will be challenging and intense, but they can be modified for all fitness levels so don’t worry if you’re new to working out. And you will experience soreness in your muscles. Nothing too bad, but definitely some soreness letting you know that you just had an awesome workout.
Now here’s the best part of this whole thing… the cost.
Since this is my beta version and since I’m only taking on a small group of 18 new clients on this program. I’ve priced it for anyone to afford.
The entire 5-10-15 fat loss program is only $125 ($76 for the products and $49 for the classes)… includes cleanse, omegas, and the BEST Energy Drink on the market…..PLUS 15 Days of Bootcamp access.
Like I said the program starts next Saturday at my Mission Bay Fitness Camp at 800AM here in San Diego. So if you want to be one of the first 18 people on the program and get a lot of fat burning and muscle tone done in only 15 days then you need to call me now at (619) 843-5157 to lock in your spot for next Saturday.
If you have any questions just reply to this email or call me at (619) 843-5157.
I have a feeling this program is going to sell out quickly at this low price and with the limited number of spots available. So don’t wait if you think it’s right for you.
Looking forward to seeing you in the program next Saturday!
With the aromas of pies and cookies cooking, dishes loaded with butter, sugar, cream and flour, it doesn’t make it easy to stay on track with your fitness goals. If you must partake in these guilty pleasures, please do so in moderation to minimize the guilt from your feast. Most Americans will consume on average 1,750 – 4,800 calories (3,500 calories = 1lb of fat) during their feast, so to recover from that you would have to do ‘FOUR’ back-to-back Bootcamp classes (1800- 3500 clories burned)!!! Here are the things to avoid if at all possible:
- Alcohol: From 100 calories for a small glass of wine to a whopping 500+ for most sweet mixed cocktails, these are calories that should be avoided. We won’t even talk about stopping the fat metabolism process here, that is for another discussion.
- Pies: Loaded with sugar and more sugar and with some, adding whipped cream and ice cream is just setting you up for diet disaster. If you have to eat pie, try eating around the crust, and leave all the toppings off.
- Bread Stuffing: White flour and loads of butter (sometimes fatty sausage-meat)? a knockout punch for disaster…Try leaving the meat out and add some vegetables. Use a wholegrain or whole wheat bread for half or the whole recipe, and substitute coconut oil for some of the butter.
- Sweet Potato Casseroles: Brown sugar, cinnamon, marshmallows… Ugh! An hour of cardio per serving!!! If you can? Eat them by themselves with cinnamon so you still get the fiber and vitamins they are rich with. If you must have marshmallows, add just a few. Here is a healthy recipe at half the calories.
- Mashed Potatoes w/ Gravy: More butter and more cream… Another 400+ calories to bust those zippers! Try using low fat or fat free milk, a small amount of the butter while adding some fat free sour cream to flavor up your dish.