Daily WOD

I am excited that you have taken this first step to a better you. Proper nutrition is the key to obtaining the body composition, athletic performance, and over all good health that so many of us strive to achieve daily. The purpose of Macro counting is to give you a “way” to eat on a daily basis that will transfer over into your everyday life, activities, and energy levels. With this methodology you can maintain current weight, loose, or gain muscle. Depending on your goal, it can be done!

 

  • You will need to download either My Fitness Pal(free) or My Macros+ (2.99) to track your macros daily.
  • You will need a food scale (any will work don’t go spend a million dollars on one)
  • Accountability, this is KEY! You need to track every single thing you eat. Even that one bite of ____ that you might have.
  • Check in with Coach Jenn every Monday for your weigh in! Just send me a text with your weight (Weigh yourself first thing in the morning)
  • Most importantly HAVE FUN!!!

 

Other Important Info:

 

Here is what you need to do!

 

  • Once in My Macros (Assuming you use this option) you will need to create a sign on etc with your info, it makes you do it..
  • Once your done with that go to settings (Red box , upper right corner)
  • Select “Set Nutritional Goals”
  • Select “Add New Goal”
  • Enter a name for it, maybe include the date as your numbers may adjust as we go… Then input the above macros for your Protein, Carb and Fat intake.

 

****I also suggest that you create a second goal for your rest days. You will want to consume 20% less of your Carbs on those days…(Disregard if you were given one set of numbers)

 

For those of you that will use My Fitness Pal, the free version will not allow you to fully adjust your macros within the app. There is a way of working around this. Please let me know if this is the route you choose..

 

Every Monday am, weigh yourself, immediately after wake up and using the restroom. You can input the weigh under the Body Weight tab in you’re my Macros+ app! This way you have a record and wont forget! Then let me know what the scale says and how you are feeling.

 

Once you get through your first week, Monday-Monday you will weigh in as mentioned above. Text me at 619-743-3937, email me chippywife20@yahoo.com, your progress and I will adjust your numbers for the next week if we see fit. So Monday’s will be our check in days. You contact me with your progress and I will tell you your numbers for the following week. Be patient, sometimes we need to wait a week or two before changing things. If you hit your numbers every day and stay on track, it will work. Your body doesn’t lie.

 

Have fun! Text me or Email me your questions! Make sure you mention who you are as I do not have all of your phone numbers! I will be asking that each of you take a before photo (Full front, sports bra and shorts (ladies) or no shirt and shorts for the guys). You will re-take these photos again at the end of the month or longer depending on how things are going. Also the Nutrition Tab on the website for Crossfit Pride will have recipes and articles and just some basic fun stuff along the way, make sure you check it out! You can look back at all out old posts. If you go to members, then nutrition you will find the food blog. Happy Reading

 

Macro Counting Basics:

  • Flex dieting is scientifically based and has been proven to help athletes reach goals from weight loss or weight gain to performance improvements.
  • Tracking your daily macros will improve athleticism, improve body composition, build body awareness, and educate you as an athlete on multiple levels of nutrition.
  • What is a Macro? A Macro is Protein, Carbohydrates, and Fat. These are what you are most concerned about with this challenge.
  • There is no one size fits all macro number. Each person has their own set of macros to reach based upon themselves; which can be customizable along your journey depending on your overall goal!
  • At first weighing and tracking everything will feel overwhelming and a bit much, but I promise you, get through your first two weeks and it will be MUCH easier! Just STICK WITH IT. Or Text Coach Jenn, that’s what I’m here for!
  • Nothing is off limits. Yes, you read that right, but with that being said, remember you are eating as an athlete and have your daily numbers to reach.
  • Your daily goal is to get your macros within +/-5. You do not need to be perfect, just flexible. Give yourself some freedom to try and eat out here and there. We want to allow you to have a better relationship with food!
  • Spread your protein evenly throughout your day, trying to get it in last minute will only make your stomach hurt!
  • Before and 2-3hours after you workout it is ideal to have low fat meals with similar carb and protein in them. This is not a rule, but can help your performance.
  • Everyone will encounter an obstacle or have a bad tracking day. It happens, your human, its ok. Don’t beat yourself up over it, get back on track and remember it’s a challenge for a better you!

 

 

 

 

Shopping Guide Options:

 


PROTEIN

Chicken breast

Chicken Thighs

Ground Turkey

Ground Beef

Pork Chops/Pork

Lamb

Bison

Steak

Salmon

Tuna

Seafood

Greek Yogurt

Eggs/Whites

Deli Meats

Protein Powder

Protein Bars

 

FAT

Coconut Oil

Olive Oil

Other oils

Advocado

Butter

Bacon

Nuts

Nut Butters

 

CARBS

All Fruit

All Veggies

Brown or White Rice

Oats

Potatoes

Quinoa

Couscous

Beans, lentils, legumes

Popcorn

Pasta

Bread

Tortillas

Cereal

Condiments

Most Drinks

Processed Carbs (boxed, crackers, chips etc)

Fill up your cart with items from above and allow yourself a few fun items for moderation. Most fun items as carbs and fat and can be used as filler to meet your macro numbers, assuming you have some to spare.

 

If you love donuts, ice cream, whatever that one thing is you love, get it. You can make it work in your daily macros by planning that ahead of time, or using it to fulfill your numbers for the day if you have room left. Now, if you have a history of binging this may not be the best idea so you may want to keep these items out of reach for a bit. It is always best to introduce these items one at a time and slowly so that your relationship remains healthy with food. With that said the idea is to not fully eliminate any fun items, this is not to be a ridged diet and if you take those things completely away its likely setting you up to fail.

 

If you wanna choose your fun items by eating out, keep in mind you are still tracking when you are out. Many times it pays to plan these ahead of time. Most places may have a nutrition guide somewhere online. If you do not have a large weight loss goal, eating out will be fine if you exercise smart choices and portion control! Do your best!

 

EXTRA INFO:

Along the way if you have any questions, problems, need to vent, not sure what to do, just text or email Coach Jenn and we will figure it out! Chippywife20@yahoo.com 619-743-3937

 

 

EXAMPLE BREAKDOWN FOR MACROS BY MEAL#:

 

  • John is new to Macro Tracking
  • He likes to eat breakfast, lunch, before his workout and at dinner (4 meals)
  • His Macros are 187.5g Protein/250Carbs/72.8gFat
  • John takes his Protein 187.5 and divides that by 4 meals= 46.9g per meal.
  • He then takes his 250g Carbs and divides that by 4 meals=62.5g per meal
  • And lastly his Fat at 72.8g divided by 4 meals =18.2g per meal

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