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M A K I N G Y O U R M A C R O S W O R KF O R Y O U R L I F E S T Y L E
Making your macros work for YOU! Here’s a way to allow some
additional freedom with tracking when life happens, or events
are coming up! Or you might simply enjoy a higher calorie day
or two on the weekend when you’re eating out or spending
time with family and friends.
Let’s say your macros are 1605 calories: 130p/170c/45f
If you look at these as a weekly total (1605 calories * 7) it is
11,235 calories.
This is where you can “customize” your macros more for your
liking.
You can implement this as needed. It’s also helpful when
something unexpected comes up and you eat over your
allowance for the day. This allows you to adjust other day/days
to accommodate for that without feeling like you messed up. It
also allows you to have a little more freedom on the weekend,
but still have parameters to stay within.
You can maneuver the days how you need. Maybe you don’t
want 2 days back to back, and you like higher food days on leg
days, Monday and Thursday. You can schedule your higher
days there and allow for more carbs. This is meant to be totally
customizable to YOU and your lifestyle!
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Weekend Macro Plan:
I would look at cutting calories around 100-150 per day. This is
where you have to be careful and know your body. Cutting too
much daily could lead you to over eat on those days. So only
cut back what you can truly handle.
100 x 5: you’re cutting 100 calories from Monday-Friday, so you
have 500 total calories to work with.
Next, divide 500/2, you’ve got 2 days to spread 500 calories
over. So that’s an extra 250 calories per day.
Your macros for the week would look like this:
Monday-Friday: 1505 calories: 130p, and you can let carbs and
fat fall wherever they fall depending on your preferences, or
you could go one step further and actually set carb and fat
macros to be the same those days. Your choice.
Saturday & Sunday: 1855 calories: 130p, and carbs and fat will
fall wherever they fall.
Total weekly calories:
1505 x 5 = 7,525
1855 x 2 = 3,710
7,525 + 3,710 = 11,235 calories
You still have the same weekly total of calories, with the focus
on protein with ensuring you’re hitting your protein goal daily
.
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