Learning New Things Thru Macro Counting….

It’s not secret that I am a very clean and strict eater DURING THE WEEK….and it’s also no secret that I tend to cheat way too much or over indulge on the weekends.  Which has caused me to sabotage my own efforts of hard work.

I have had the most success with low carb/no sugar diets in the past….however, this way of fueling wasn’t helping me much when combined with working out….and we all know I am a workout junkie.  ***And let’t just be real! Life is full of little celebrations that are usually centered around food.  Who likes to miss out on that?? NOT ME!

My new diet journey is macro counting. I have done some macro counting in the past but not to the extent that I am doing it now.  I have a full time trainer showing me the ins and outs of how to do this properly.  It’s been great so far. I have been doing it for 3 weeks.  I feel like a cheat a lot but its not really a cheat if you fit it in your macros.  But of course, the more healthier nutrient dense foods your choose make the program more effective with faster results…but it is still effective even with several treats.

I thought I would make a quick list of a few things I have learned so far in the 3 weeks of doing this…..

1. Upgrading to the Premium MY FITNESS PAL APP is absolutely worth the money and an absolute must.  You can customize your macros using grams rather percentages which is one of the downfalls of the free app.  You can also add DAILY GOALS…which is what I am currently doing (meaning some days I eat high carbs and other days I eat low carbs).  No problem cos I can customize my days to fit the criteria.  And the APP also watches what I am eating and makes notes for me on what is high in fat, protein, or carbs. This allows you to see where you macros are coming from or how to hit certain numbers I am lacking at the end of the day. VERY MUCH WORTH THE MONEY if you are macro counting.

2.  I am truly learning how to balance my good foods with my cheat foods.  I admit, I do feel like I am cheating when I have an adult drink or a slice of pizza, but the deal with this program is that as long as it fits your macro numbers, then its ok. And it helps you learn how to not over indulge, either. ***THAT’S A BIG KEY FOR ME.  Sometimes when I treat myself I over do it cos I think the damage is done….  That is simply not the truth, actually far from it.  With this program you can treat yourself and learn how to not over do it, either!  #win

3.  Carb cycling is awesome.  I get three high carb days.  They are only 40grams more than normal but it feels like such a treat to me.  And these high carb days are helping me stay energized all week long, too.  I don’t feel tired at the end of the week.  I am actually feeling just as strong and rested as the beginning of the week!

4.  When I am not eating 100% clean….. I have to have probiotics.  However, if I am eating super-dooper clean, I don’t need them so much.  With that being said.  I am taking them religiously again since I am eating “some” processed foods from time to time (as long as they fit my macros). (I highly recommend anyone who doesn’t eat 100% clean to take probiotics, too.  Message me.)

5.  It truly is a pain in the butt to get in a routine of logging every single thing you put in your mouth…..exact measurements of food, cooking oils or dressings, seasoning, gum, supplements (because supplements have macros too), etc.  But to do the macro thing right, you must log everything.  It does get easier once you start getting into a routine.  But you can’t let a day go by without logging.

6. Preparing my lunches the day before a long morning/day at the gym helps tremendously.  Mondays, Wednesdays and Fridays I am at the gym from 6am-1:30pm.  This is my big training day and I have a few classes to coach, as well.  It is soo worth it to be prepared for these busy, active days.  And I find it helpful to pre log these meals, too…. so I can see where I land for the remainder of the my day…which in turn helps me decide to cook for dinner later.

7.  Going out to eat is just not good for macro counting unless you only want one meal for the day…..  That doesn’t mean it isn’t doable. It just means it makes it hard to calculate and usually your foods contain WAY MORE calories than what you would make at home.  PLAN for those out to eat days.  On days I know I am eating out…. I generally have shakes for my other meals.

8.  I still struggle to get my veggies in.

9.  I am enjoying eating fish more and more.  This is a big plus cos I never really liked it before.  Fish is a great way to hit my macros without the fat!!!!!

10.  Accountability is still very huge for me.  I know how to do Macro counting but seem to stick to it on the weekends knowing I have a personal coach watching my every move.  I also have other crossfit friends doing the program and find it super motivating seeing them making progress…..and love when they notice my progress as well.

11.  WATER!!!!  I drink a lot of water….but learning to drink out of a gallon jug is something I am learning to do…rather than a shaker bottle.

12.  PROTEIN……  I have been concentrating on getting my protein in for over a year.  I find having a post workout ProSupps Protein shake and nighttime protein shake helps me hit my numbers exactly. (I am a lover of ProSupps Supplements.  Message me if you want a discount on your own supplements).

 

These are just a few things that I have learned along the way while doing this program.  Like I said, it requires commitment to being disciplined enough to log and weigh everything….but in the end, its also like a daily game trying to hit your numbers.  I am seeing changes and slowly losing.  I am committed to continue this the whole summer!!! I am three week in (6# down) with 9 more weeks to go!!! COMMITTED! DETERMINED!

mfit

The lady lumps are making a comeback:)

 

Macros…..and more

In the last few weeks I have been training hard.  I have finally gotten a good and consistent schedule going now, where I am training *hard* on Mondays, Wednesdays, and Fridays. And using Tuesdays and Thursdays as recovery workout days and lite running. My weekends consist of family time so I don’t force workouts in….but you bet if the weather is nice and I have time, I will sneak away for a run or bike ride.  Or you might even find my family and I playing on the weights here at my house. :-).

In the last few weeks I have had somewhat of a struggle of trying to accept this new term of BALANCE in Crossfit and training.  For example, I have been so heavily concentrating on my lifts and my accessory work that I haven’t been putting in the mileage I used to when it comes to running (not to mention there is no time and the weather hasn’t been great either).  With that being said, I have done several WODs (workouts) where there is some running.  Usually when there is running, I use the running portion as an opportunity to run fast and pass those who were in front of me or just to better my own time.  But lately, I am finding I am using my running portion as a *rest time* in my wods to catch my breath and think of strategy.  I have been disappointed in the fact that I am not running hard or harder, mainly cos I am afraid it will wear me out for the remainder of the workout.  ***THIS IS SOO NOT ME! And frustrating!

I recently told one of my coaches how this was a bit frustrating but she gave me some great words of wisdom that I have been stewing on….. She told me that it’s called BALANCE.  And sometimes we have to give up our extra time on the things we are already good at to work on our weaknesses…..  This is when it struck me that my goals have been to be the best at everything, rather good at everything.  NO ONE CAN BE THE BEST AT EVERYTHING!!! But you can be good or average at everything and make a great crossfit athlete.

medark

Working on my lifts

So with that being said….let’s talk diet.  As much as the Sugar Detox works great for me.  It is, however, not a way of life.  And it definitely doesn’t allow me enough fuel for the workouts I am doing.  I have had some progress in the past on counting macros….so after much thought (and my 40th birthday approaching) I decided that getting a macro coach would be a great way to educate myself further and hold myself accountable to macro counting (aka flex dieting).

My coach and I will be in contact on a daily basis.  I will submit pictures every 2 weeks and weigh in twice a week.  I weigh and log every single thing I eat in MYFITNESSPAL APP.  My coach will be checking this daily and helping me tweak where I fall short on meeting my macros.

What is macro counting/flex dieting? It’s a style of eating in which you must obtain a certain amount of carbs, fats, and proteins in a given day within your specific calorie range.  This style of eating and dieting tends to be a much easier, more sustainable, and overall pleasant experience than typical “diets.” The bonus to this diet is it promotes the consumption of whatever foods YOU want….as long as they fit in your macro range and the majority of your foods are nutrient dense.  For instance, tonight I had some guacamole chips for dinner because I needed the fats and carbs!! CHIPS!!! BONUS for me, as y’all know I love my chips!

WHY I WANT TO MACRO COUNT!

1.  I know it works if done correctly—- I am ensuring this will work by having a macro coach, too.

2.  Because I want to rid my stubborn fat that is just coming off slower than I really want.  Apparently I am not doing something right, so having a coach will ensure I do it right once and for all.  (I know I am not doing my weekend right and am too inconsistent.  Having paid a coach is that much more of a reason to stay on track)

3.  For my own education and so I can help coach others on how to macro count effectively.

4. To fuel my workouts better.  I tend to not eat enough during the week and then peter out by then end of the week (Yes, I said “peter out”)…..just to over eat on the weekends.  I NEED A GOOD BALANCE!  Instead of inconsistency!

5.  My 40th birthday is fast approaching. :-).

 

I am two days with my coach and so far, so good…..and it’s the weekend, so that’s a good sign! :-).