Happy Monday CrossFit 719 Family!
- How did your first week of counting calories go?
- Did you meal prep this week?
- Are you playing nutrition bingo?
- Did you truly hold yourself accountable?
- Did you take the time to use MyFitnessPal?
- Are you excited to take your tracking to the next level?
IN THIS POST YOU WILL FIND:
** How to Track Macros in MyFitnessPal
** Macro Information
** Meal Prep Ideas
** Community Day
** Next Week
** Additional Resources
TRACK MACROS IN MYFITNESS PAL:
Basic MyFitnessPal Information:
- visit the website or download the app – https://www.myfitnesspal.com
- create an account & fill in your basic information
- enter your food for each meal
- track your macros for every meal for at least 7 days in a row
Elite Barbell Club Macro Information:
After the number of calories have been accounted for, and you are eating the correct amount of food you can then consider the type of macros and the amount of each of them. Based on your lifestyle and your needs, this will be different for each person. Since you are already tracking your food you can try different things and see what works best for you. A good starting point is 40%-30%-30% Carb-Fat-Protein of your total calories. This is not a prescription by any means, but a starting point for you to then start to make the adjustments that best fit for you. Some things to think about when making these adjustments:
Fats are fuel. They are used at primarily low heart rates. If you lack energy throughout the day but most of your actives are done with a lower heart rate consider increasing the Fat percentage.
Carbs are fuel. They are used primarily at higher heart rates. If you lack energy especially within workouts consider increasing your Carb intake especially in and around your workouts.
Protein is a building block and if lacking fuel can be turned into fuel (not ideal). If you decide to up ether carbs or fats I would take the percentage away from proteins. Example: you Up your carbs your new percentages would look like 45%-30%-15%.
No one Macro is the enemy. They all have their purpose. It’s about aligning your needs with the right tools. If you overeat any particular macro you will gain weight (unless your total calorie intake is a deficit).
MEAL PREP INFORMAITON:
Instagram Inspo – @chris.rocchio_fit:
save the date: FEBRUARY 3RD
– quality of food –
Next week on the blog we will be focusing on quality of food. Do you think you can make all your meals and avoid eating anything out of a box for an entire week?