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!
We will be starting Youth Fitness Classes at Mission Bay Park for ages 8-17 on January 14, 2017. These classes will accomodate ALL levels from beginner to advanced. Some of the benefits you can expect to recieve for your athletes:
- Self-esteem and confidence improvement
- Increased agility, speed and coordination
- Increases in strength and power
- Flexibility improvement preventing injuries
- Decrease in body fat and weight maintenance
- Sharpened balance
- Strengthened core and improved posture
- Improved cardiovascular and muscular endurance and function
- Ability to concentrate better, improving memory skills and brain function
- Heightened sports performance
- Adoption of a health lifestyle
These classes will run on Saturday’s 9:15AM & Sunday’s 9:00AM (start times subject to change)
Your instructor for this awesome class and session will be Bryan Schuler. He holds a Master’s Degree in Exercise Science, specializing in performance enhancement and injury prevention. He also maintains several upper level certifications that will help take your child to new levels of athletics or just get them in better shape while adopting a healthy lifestyle. See more about your instructor here.
Contact him at 619.843.5157 with any questions or concerns.
Are you ready for a NEW workout spot that will help you blast your unwanted fat?
Come and step out of your comfort zone, push past your limits and experience million dollar results for less than the cost of a couple trips to Starbucks! Lets have Fun, in a Challenging and Intense environment.
No More Boring Cardio!
No Endless Workouts!
No Equipment Needed!
No Repetitive Workouts!
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 firstname.lastname@example.org 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?