Yup, that’s me planking up there. More on that in a bit. First, there were two questions in the comments on my last Macro post I want to answer. Then I’ll get into the comfort zone leap. 🙂
Great info! Thanks for sharing! With macro counting, which is more important: the grams per macro or % of each macro in relation to each other?
This is such a good question! All I can do is share my opinion based on my experience and for me, it’s all about the grams. If you go with just percentages in relation to each other there’s a chance your calorie intake can be higher than you anticipate unless you are basing those percentage off a specific calorie goal. That said if you are doing a percentage based off a calorie goal it works out the same.
For example, my current goals are 125g carbs, 40g fat, and 150g of protein. That ends up being 1,460 calories. We can look at this two ways:
Carbs………125g x 4 = 500 Calories
Fat…………..40g x 9 = 360 Calories
Protein…….150g x 4 = 600 Calories
Carbs………..500 / 1460 (total calories) = 34%
Fat……………360 / 1460 (total calories) = 25%
Protein………600 / 1460 (total calories) = 41%
For me, using gram goals is easier and required less math than the percentage which, again, don’t mean much in the name of weight loss if they aren’t helping you stay within a calorie goal.
I feel like I’m talking in complete circles. Lisa, let me know if that makes any sense. In my opinion, it comes down doing what works best for you. I found tracking grams to easier and it has helped me to reach my goals. If percentages make more sense to you, then, by all means, track percentages.
Next up, Jodi:
Hi Roni – since you have been tracking your macros, have you noticed that you eat out less often? When you do eat out, where do you typically go to find meals that fit your macros?
Love, love, LOVE this question. I mean, questions!
First, I actually think I eat MORE often but a lot less at each meal. I noticed the same thing when I lost weight with Weight Watchers. For me, planning lots of snacks and meals throughout the day helps me stay consistent. My pattern is usually breakfast – snack – lunch – snack – dinner – snack. When I balance my macros/calories out like that I’m always more successful BUT (big “but” there on purpose) it takes some getting used to. I’m a classic overeater and it’s easy for me to go past the point of fullness when left to my own devices. So when I used to eat less often I was consuming 2-3 times the calories I do now at each meal. Spreading them out throughout the day helps me ward off hunger. I like not feeling stuffed all the time — something I used to be quite often.
As for eating out, I can go anywhere and find something that fits my macros. I know that sounds like taking the easy way out but it’s true. If I do fast food I stick with a grilled chicken salad or sandwich. If I want fries, I’ll have fries and just count them. That said I rarely get a sandwich and fries because it’s just too many carbs for one meal and I like to spread things out a bit. If I do a bar or sit down restaurant I’ll stick with things like steamed shrimp or a grilled protein. I request my veggies just steamed. My favorite is breakfast out. I always order an egg white Western omelet and rye toast skipping the potatoes OR if I’m in a potato mood then I’ll skip the bread. It’s really all about balance.
Here’s the deal: I don’t stress perfect and I give myself breaks. Last Saturday The Husband and I went out for our (17th Wedding!) Anniversary and a fancy schmancy wine bar.
I drank more than I should have and ate my dessert plus half of his but you know what? I still ordered the grilled fish on the menu. That day I also focused mostly on protein before going since I knew I’d be well over on carbs and fat. I didn’t track. I didn’t worry about it. I just enjoyed myself. The next day I started tracking again.
What people fail to recognize (myself included) is that their consistency matters. I don’t eat out every day, maybe 2-3 times a week so when I do, I cut myself some slack. I don’t stress, I estimate the best I can and move on. This is so trite but it really is a lifestyle.
I hope that helps, Jodi!
Okay, so on to my current comfort zone leap, I’ve been studying to take the ACE Personal Training certification test. I’ve worked with and talked to a lot of trainers and I think this is something I would be really good at but I’ve been scared to admit that to myself for some reason. I’ve always said, I’m a trainee, not a trainer but you know what I have a lot to offer as a trainer.
I also have a lot to learn! I’ve been reading and studying for a few weeks. My goal is to get my CPR certification before the end of the year and I’m considering taking some classes at the community college but I’m not sure how realistic that is with my current schedule.
I’ve come to the conclusion I’m at my happiest when talking fitness. Getting up early to go to the gym isn’t a challenge for me anymore. It’s (I can’t believe I’m about to admit this) the happiest I am all damn day! I know.. crazy! But it’s true. I am a total convert.
This morning I hit a new PR at the gym, planking for 5 minutes (alternating between low and side) while leading a group and I felt so… so… in my zone. I don’t know how else to describe it.
I don’t foresee a huge career shift or anything anytime soon but I want to study and learn as much as I can so one day I could possibly take on clients. I’m tired thinking I’m not good enough to do something I’m really passionate about.