A few months ago I asked you what you wanted to know about MACROS… I quickly realized that I could not do this topic justice over instastories OR in just 1 Video. So I decided to create a MACROS MINISERIES so I could share with you what macros are, why they matter, how your body metabolizes them, how to track your macros, and how and when to switch up your macros when you reach a plateau!
There are three parts (2 videos and 1 write-up) to this miniseries so hang tight — you will be pro in just a few minutes!
Macro Miniseries Video 1:
Macro Miniseries Video 2:
… and finally the write-up! Part three is below! Enjoy!
THE KEY TO SEEING RESULTS THROUGH MACRO MANAGEMENT IS CONSISTENCY!!!
So before you start getting in your own head, thinking your current macros are not working, you need to be prepared to TRUST THE PROCESS. So there are a few things you need to reflect on and evaluate do you really need to change your MACROS? or is it your HABITS you need to change?
Have you been tracking your current macros for AT LEAST 8 weeks?
Did you take pictures BEFORE you started counting your macros? Have you taken progress pictures?
Have you been "hitting" your macros at LEAST 80% of the time.. THIS IS HUGE. If you are hitting your macros 80% during the week.. and not at all on the weekend... you are not living by the 80/20 rule. It's more like 60/40 or even 50/50. You will not see results if you're only hitting your macros 50% of the time.
Now, after you have had a little heart to heart with yourself here are my tips for figuring out IF and WHEN it's time to change up your macros.
If you have lost a significant amount of weight and are no longer seeing results - When you lose a lot of weight your body no longer needs an excessive amount of energy (food/calories) coming in to maintain life sustaining functions. So your body will begin to adapt. You will want to re-set your macros at your NEW weight with the guidance I mentioned in the SECOND Macro Miniseries.. You can find that HERE.
If your goals have changed - Initially you may have wanted FAT LOSS with LEAN MUSCLE GAINS.. which is why we utilize Carb Cycling with the FAST Track To Fit, but maybe now your goals have changed to wanting more lean muscle mass because you have reached your fat loss goal. If you are wanting to gain more muscle I recommend sticking with Carb Cycling and slowly increasing your carbs and/or protein intake by 25% and re-evaluate after 3-4 weeks - CARBS help to build muscle... so don't be scared of it!
If you don't feel as energized OR as good as you think you should - This is a big indication of not giving yourself ENOUGH of the right macronutrients. So be in tune with how you're feeling, how you're sleeping, what your moods are like, etc. When you are fueling your body correctly you will feel like SUPER WOMAN.. and it's the BEST feeling in the world. Track your intake specifically on the days you're feeling sluggish and take note of whether or not you truly hit your macros. If you hit ALL your macros perfectly and are fatigued AND you worked out hard today.. you most likely need to eat more - so tomorrow try eating 5g more of carbs and 5g more of protein and see how you feel! If you went WAY over on carbs and feel sluggish... take a bit away tomorrow and see how that works. Be sure and also take note of other factors like caffeine intake, sugar intake, etc. These can all impact energy and insulin levels.
The number one question I get from returning clients is if they need to switch up their macros.. and the first thing I do is ask them the questions I asked you in the beginning and then evaluate their goals. In the past 2 years I haven't changed my macro split once from the ratio's I recommend to my clients for Carb Cycling with the FAST Track To Fit because it truly is the BEST ratio for fat loss, lean muscle gain, and is the ultimate recipe for a sustainable lifestyle.
So before you think you need to change your macros... take a look at your habits... and truly evaluate which one needs a change :) I am literally obsessed with helping women ditch the quick fixes and create a sustainable lifestyle. If there is anything I can do to help you, please reach out and let me know!
In good health,
Lindsay