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HOW TO CALCULATE MACROS FOR CUTTING
COACHES NOTE:
Firstly ask yourself how serious you want to get in regard to body composition adjustment. It takes discipline and a level of trial and error. It is not for everyone.
As a coach I promote better relationships with food with a focus on pure water and nutrient density. Routines and habits that are sustainable are integral. Diets, cutting and counting macros I feel should be used as an education process rather than a regular behaviour.
It should be done with a level of self discovery and mindfulness to how your body responds to certain food and calorie intake.
It can be an enlightening process and you will learn a lot about yourself if you calculate your macros however once you have learnt your numbers, portion sizes and food types that work for you, I suggest adapting that knowledge into a routine that works for you and is stress free.
For those who seek greater results or are on a weight/fat loss journey then maybe this is for you.
HOW TO CALCULATE MACROS FOR CUTTING
Eating food is a life pleasure. Unless you are competing or an athlete with a specialised focus, why distort your life and happiness by making insane sacrifices in diet that ultimately find yourself becoming unhappy, unhealthy and ultimately someone who is quite painful to be around. No one wants to be this person. Your diet is about understanding your macros and how to best incorporate your favourite foods into a diet that allows you to live the life you want. Eat well but more importantly be happy.
Here is how you do it! I have used a formulae that utilises pounds but it can easily be converted to KG. 1KG = 2.2 pounds
This is a guide and there are alternative variations to this protocol.
What are Macros & What is Cutting?
Macros are protein, carbohydrates and fats. They are what your body needs for energy, recovery and day to day function, and each element has a certain calorie value.
Protein and carbohydrate have 4 calories per gram.
Fat has 9 calories per gram.
Alcohol is the fourth macronutrient and has 7 calories per gram. (Let’s not focus on this though :))
Cutting means losing body fat.
“How to Calculate Macros for Cutting” = “How much protein, carbohydrate and fat do I need to get lean?”
Progress and Variations
I am 100% confident that were you to follow the numbers generated by these calculations, you would have no issues whatsoever in shedding body fat. You will however need to make certain adjustments as you progress.
Fat loss is almost never linear, so as you get leaner and your body weight drops, you’ll need to continue to create an energy deficit, either by increasing energy expenditure by training more, or by decreasing your food intake. The most effective way I’ve found to judge progress is to weigh yourself once every one to two weeks and take progress photos.
If you feel you’re not losing fat, lower your total calories by between 50 and 100 per day. (This should mainly come from carbs and fat, as protein is needed to preserve muscle mass.) Always aim for the smallest drop possible, unless you have a specific deadline to make, such as a bodybuilding contest or a photo shoot.
These macros are also only a guide, and may need slight tweaking from the outset. If you’re losing more than a couple of pounds per week after the first three or four weeks and are not obese, it may be the case you can tolerate a higher calorie intake, so go back to step 1, and re-work your macros using a higher energy factor. Genetically-gifted individuals who already carry a large amount of muscle mass may be able to diet on 15 or 16 calories per pound, or possibly even higher.
The macros are also variable — there’s no need to hit each one exactly, provided you’re consistent. Aim to be within 5 to 10 grams of each on a daily basis, and don’t sweat it if you’re a little over or under.
Sources: Various
WHAT MAKES THE SMOOTHIE DIET DIFFERENT?
This Is NOT just a big book of smoothie recipes. You’re getting the same proven 3-Week weight loss and health improvement program I share with my private clients. The secret that makes the Smoothie Diet so effective is the Custom 3-Week Weight Loss Schedule. All the smoothies are given in a very specific sequence and frequency to maximize your results. For example the nutrient and ingredient ratios vary week to week to make sure the weight keeps coming off and stays off.
THE SMOOTHIE DIET 21-DAY PROGRAM
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