macros

Protein Chocolate Chip Loaf Cake

I'm excited to share another fun recipe with you guys today, and I've realized something about these fun little protein items is that they are going to be best if you eat them within a few days. I know that a box cake can be left for like a week and still be good, but these are going to be best like the day of and the day after but typically the macros are typically really great, so why not eat it all in one sitting right? If you don't care about things being dry, then leave out the butta, but I think it helps to really kick it up a few notches. 

Let's get to it! :) 

I mean look at that! YUMYUM it was good! :) I always have these with a side of almond milk!

These macros are for 1/8 of the recipe!

I'd love to know if you guys try these recipes and I keep getting tagged in them on instagram which I love to see!! I'm going to be trying out some different plant based protein options soon and I'm excited to see how they taste in the recipes to give those that are vegetarian/vegan options and recipes as well! :) 

If you are curious about this macro counting thing and don't know what it is, reference my Macro Resources Page for tons of free articles to get you started!

Learn everything in one place and how to make this work in your diet everyday, you can find out about my ebook by clicking the button below. It's half off this week which is honestly something that I haven't ever done before, so it's definitely a great time to think about this one! :) 

Don't forget to subscribe so that you find out about important info and don't miss a recipe! :) 

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Tempeh Tacos

You may have seen this post that I made on instagram about the dinner that I had the other night, but it was absolutely delicious so I wanted to share how I prepared the tempeh and what I had with it. Tempeh has a certain taste to it and there are many that don't like it. Tanner prefers tofu better but I personally like tempeh. We both agree on seitan ;) haha! I do like tofu as well though. Anyway, tofu can pretty much be flavored with whatever you are putting with it, but tempeh has a different kick to it so I guess finding something to prepare it with can be trickier. 

I found this taco seasoning sauce at walmart (this is my recommendation not sponsored in any way), and I thought I'd give it a try. It's actually very macro friendly with only 25 calories (0.5g F//4gC//<1gP) in 2 tablespoons which is a lot. The ingredient list is plant based as well (roasted tomato and fresh tomato, tomato juice, onion, tomato paste, garlic, chipotle pepper, apple cider vinegar, evaporated cane juice, vegetable oil, agave nectar, smoked paprika, distilled white vinegar, calcium chloride, and citric acid). Its a very strong flavor, and a large amount of sodium. As always, you guys know I don't worry about sodium. My blood pressure is VERY low (typically 80-90/50-60) and I eat sodium all day every day. HERE's an old blog about that topic. However, there are 230mg in 2 tablespoons which is a lot, but it's a sauce so that's expected.

It was so simple. We just crumbled the tempeh into a skilled, poured the sauce on top and added our favorite taco toppings and just honestly cooked it until warm. Tempeh doesn't have to be cooked and can be eaten raw. We used tomatoes and go veggie cheddar cheese crumbles.

We got the hard shells, but man those things are finicky. If you don't eat them in like a 3 day window, they are stale so that's annoying, and these were stale but oh well. LOL! 

We also have found a new love for Salsa Verde instead of regular Salsa, and our favorite brand is the World Market brand (that can be found at Walmart), so that's the green stuff on the side. ;) 

This was my dinner after a long day of training followed by froyo always! &lt;3

This was my dinner after a long day of training followed by froyo always! <3

What's your favorite tempeh recipe? I'd love to try some different ones.

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Vanilla Protein Sprinkle Doughnuts

This shop was sponsored by Collective Bias, Inc and it's advertiser. All opinions are my own. 

Do I have a treat for you today or what? IT'S NATIONAL DOUGHNUT DAY SO HOW COULD YOU EXPECT ANYTHING LESS FROM ME? ;) 

I have been wanting SO badly to get more recipes out and felt I didn't have the capacity to add another thing on my to do list. Coaching is where my income comes from therefore recipe creation just took a back seat but I have finally switched some things around and made this on the top priority of the to do list. I decided that just simply had to change a few months back, and it's been so rewarding to be able to bring these to fruition! I know it's so silly, but it really does bring me joy to create recipes. 

I searched the most common things on my blog and the number one thing that was searched far above anything else was "protein powder." If you follow along with me much, you know I'm very picky on my protein powders so I don't recommend many so maybe that's why people question that so much. I found that comical to see that stat, but either way I have one for ya! ;) It did not have the gross artificial sweetener taste to me and you can get it at Walmart so that's nice as well.  (I'm not just saying this-yall know I live in little itty bitty Shelby-there aren't tons of stores here) 

I asked my mom for a doughnut form TWO YEARS AGO YALL and I opened it today. How embarrassing! HAHA!! Let's get to it! Make sure to click on "Directions" to see those! 

I told you guys when I started creating that I would let you know if these recipes were good or not, and these are genuinely very very tasty. They are a liquid consistency when mixed together but will form and rise. This recipe makes six, and the macronutrients below are based on just one doughnut. I also made a dipping sauce that is not photographed, but it was absolutely amazing and was the perfect pair. The recipe for that is just simply to mix together: 

1 scoop EAS Vanilla Protein Powder, 4 oz fat free cream cheese and 1/4 cup fat free cool whip with a sweet n low! This makes an entire bowl full though so you could definitely scale back or you can keep on hand to add to anything you desire! :) 

If you'd like to learn more about macros, click HERE.

KID APPROVED ;)

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Self Sabotaging Diets with Binge Eating

This is such a common topic that it needs to be talked about. I get emails every single week of women talking about how they have been trying for months to do a cut (cut meaning decreasing calories in efforts to lose weight), and they self sabotage every single time. 

There is one thing to do for this: STOP. DIETING. 

For many though, this is impossible. They feel trapped in this cycle of restricting calories during the week only to go buck wild on the weekends or better yet, they are doing this off and on cycle every other day. I've watched TONS of girls talk about this and at a short time in my life, this was also my game plan. It's a never ending rotation and there are ways to get out of it. You just simply need to increase your calories. 

The biggest thing of note that is scary when increasing your calories is that you are fearful that this will cause you weight gain. You are also fearful that you won't be able to stop binging therefore you will have a higher caloric intake then the binge so you won't have the restriction to make up for the binge. OH THE WEBS WE WEAVE! No. Our body's are much smarter than we give them credit for and our mental state is almost 90% of the battle. As I posted about working out, you have GOT to be happy in order to make this gig last. I remember when I was eating chicken and veggies all the time. I would always think to myself that I loved the way healthy made me feel but I just wanted to gag at the look of another piece of chicken. I FEEL YA! ;) I knew that I had to find another way to do healthy or I just simply was never going to last. I was not educated at all.

We literally have not bought chicken in over a year now. I get it on occasion when we are out to eat, but that's it. In fact, the only true protein source that we purchase now is eggs. I need to do a follow up post about the amount of protein that you should be getting each day but before I do that, I'm just going to do a straight to the point on that which is that at the end of the day, whatever it is that you are wanting to do as your protein intake needs to be sustainable for you for the long term. THATS how you are going to stop the crazy cycle. 

I know I referred to the crazy cycle in my marriage in THIS post, but I also think there is a crazy cycle in dieting. You restrict which makes you binge. When you binge, you want to restrict again. It's so simple, but it really does take just doing it yourself to be able to trust it. You have to increase your calories, and most of the time by a pretty large amount (500 calories maybe). There is no standard of "increase your calories this much and you will stop!" and it's most definitely a mental issue that if you are truly struggling, I am NOT NOT NOT giving you advice on how to fix that through this blog. PLEASE do not interpret this blog to be that. My point is that you need to eat more!!! 

This is by far one of the most common "eat more and lose weight" scenarios. Your body is FINALLY at peace and knows the consistency that you are going to provide. I get the question from a lot of women that their calories are low, they are binging rarely but sometimes and they never progress. Should they reverse diet or cut first? Honestly neither. You don't need to slowly dial up your calories. You just simply need to eat more, get stable, do that for at least one full month and then you'll be on the right track to know what to do next. It may turn out, you don't even need to reverse diet. Your metabolism is not damaged but rather an adaptation. Adaptations take.....adapting. That means that you have to give it time. Don't expect to eat more one day and lose the next. Your body has to get used to the increased amount of carbs, and it will start responding. 

If you are someone who has been at a low caloric intake for a long time, then there is the potential that you could slow your basal metabolic rate however this isn't something that you should panic over. You simply just need to increase your calories for a bit, and it will help that. Staying at a low low caloric intake for months and years at a time is NOT good for the long term. 

This blog will be short because in all honesty, it is very clear cut what you need to do. This could be something that you've struggled with for YEARS and could all go away if you would just stop restricting. I PROMISE YOU. As someone who has coached HUNDREDS of girls, the second that a girl comes to me and says "I felt a little out of control this weekend", you can bet I always say THEN WE ARE GOING UP ON CALORIES. There are going to be times, yes, that you feel like WOOO I JUST ATE SO MUCH and it's not an out of control type thing with food, but if you are experiencing a cycle of overeating then you need to look to the satisfaction of your week prior. 

I know that I mentioned some things in this blog that might be unfamiliar to some that are new to the blog, so I'm going to link up some different articles that you can read. First, make sure to definitely check out the tab "IIFYM" because I've wrote tons on all of this. 

If you have any questions, feel free to ask below as well. 

I'm having a sale this week on my macro starter guide, so I'm going to go ahead and link that up here. It's normally $50 but it's $40 for this weekend with the code "MEMORIAL" at checkout. 

MACRO STARTER GUIDE LINK

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Mexican Chicken Casserole

So, I don't do recipes NEAR enough and mostly that's because I was working on some things. We also lived in New York City and have I ever told you HOW HARD it is to cook there. Like, feels impossible so we just got the weekly things that we had to have and just didn't worry about cooking. Everyone has TINY kitchens and you could pay tons of money to have food delivered or you could walk a mile with it from the subway like we always did. We lived in a beautiful location but also really inconvenient. HAHA! 

KATIE SHUT UP AND GIVE US THE RECIPE! 

okay, geez. ;) 

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It's super easy, but I think I always say that! I just enjoy cooking though :) 

INGREDIENTS:

  • 4 Flat Out Wraps 
  • 1 can black beans
  • 1 tomato 
  • 1 1/2 cup salsa 
  • 1/2 cup fat free Mozzarella shredded cheese
  • 1/2 cup fat free Cheddar Cheese 
  • 1.5 lb of chicken 
  • 2 oz of fat free cream cheese 
  • 4 teaspoons of taco seasoning 

DIRECTIONS: 

  • Preheat oven to 400 while preparing everything 
  • Cook chicken in taco seasoning in BIG, deep skillet 
  • Add all the rest of the ingredients except cream cheese and fat free cheese 
  • Once mixed, add cream cheese at the end and stir and let it melt into the mixture 
  • Prepare and spray a 8x8 baking dish 

 

  • Start layering! I started with pouring 1/3 mixture into dish 
  • Add 2 flat out wraps!
  • Layer another 1/3 of skillet contents and then top with 1/4 cup mozzarella and 1/4 cup cheddar cheese (You can buy regular Mexican cheese but this adds fat to the dish- some people are judgy of fat free cheese so if that's you, then it's totally preference!) 
  • Layer another 2 flat out wraps, top with the remaining 1/3 and top with 1/4 cup mozz and 1/4 cup cheddar 
  • Wrap in foil and bake for approximately 15 minutes
That would be Kosher salt crystals! HAHA #saltobsession

That would be Kosher salt crystals! HAHA #saltobsession

If you'd like to know more about how you can eat this and anything else that you please and still get results, see these posts or my MACRO RESOURCE LIBRARY

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Reverse Diet Round 2

So, I've been saying for about 6 months now literally that I'm going to reverse diet, but to reverse diet, I truly believe in staying really dedicated to eating exactly what your macros are so that you can reap the benefits that it offers. No, I don't mean obsessively. I still very much go out to eat, and live flexibly but just making sure that I do hit my numbers which has not happened for a long long time. I either go over or under just because I'm either hungry or I'm not, and it's been an awesome place to be. But, I want to challenge myself again with the second series of this reverse. So, I hope you'll follow along: 

I didn't track any sort of intake but just ate as little as possible so I'd say it was around 800 calories/day. YIKES POOR ME. That's so depressing. How in the world?

I didn't track any sort of intake but just ate as little as possible so I'd say it was around 800 calories/day. YIKES POOR ME. That's so depressing. How in the world?

Week 1 Stats: 155g P // 255g C // 65g F 

Weight: I truly don't know. We don't have a scale at the house and I really don't need one as I'm very familiar with the process (in my opinion). I just kinda go with how I'm feeling each week but I'm probably around 105 lbs.

Goals: My goal of this reverse diet is actually to put on a little bit of weight (in fat). I'm going to stick with 5g C/2g F increases. I am healthy, but I do take my training very seriously and I think that I might would avoid a little more aches and pains if I had a little more cushion for the pushin nom sayin ;) I would say my weight goal would be around 110-112 lbs. 

Everyone is like "WELL JUST EAT CRAP FOR AWHILE" and while that sounds all good in theory, I think it's fun to see how high I can get before I start to gain weight and then gain weight in a way that I can say "okay now I'm going to stop and make this my maintenance. Plus crap food makes you feel like crap so no thanks ;) 

Training: I'm in the heat of marathon training, but I also have tweeted my sartorias (self diagnosed). I've been laying low on running super high miles but today I'm running 8. I'll keep you posted each week on the training I do with the macros. My marathon is July 11th so just above 2 weeks out. I will obviously adjust nutrition going into that. I lift 3 times per week right now as well to maintain muscle.

I'm sure SOMEONE will tell me that I'm eating too little at 2200 calories, however I know my body and I know that I'm healthy as a horse and I add more calories on big workout days so let's just agree to disagree kapeesh? 

With love and reverse dieting,

Katie

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Health Benefits of Livermush

If you are from Western North Carolina, then you know what I'm talking about. If not, you probably think I'm disgusting. But either way, I'm going to tell you why you should be eating this delicious meat. 

So first, what is liver mush? Do I have to tell you? Have you ever ate a hot dog? Yea well, don't judge. It's cornmeal, liver and brain parts of a pig plus spices. I know everyone who was considering it has now officially went off my blog forever more. Haha! At least humor me and read what it's all about. 

Livermush was created a long time ago in my hometown actually (Shelby NC), and it was meant to be a really cheap meat product. We actually hold a liver mush festival every year to celebrate the meat that was created during the civil war (and mixed with cornmeal and spices because at the time they needed to stretch meat as far as possible for economic purposes). 

It's sold throughout various grocery stores, and can be found anywhere near where I'm from (even major chains). If you go other places, they call it liver pudding and pretend it's the same thing. It's not. Liver pudding is like a softer version and liver mush is more dry, and I am NOT a fan of liver pudding. 

Everyone turns their nose up, and even growing up, it's always thought to be this food that you love but it's "really bad for you." Well, since I've moved home, I've had liver mush every single day. Yep, sure do. I always have protein waffles for breakfast and then at like 930, I have 3 egg whites, slice of fat free american cheese, liver mush made into an omelette on a slice of toast with butter. It's seriously so good, and I'm addicted. 

Macro wise, it's not the same as most meats because obviously it has cornmeal in it. That's the dry crispiness of it. It also has brain parts and the brain is a much more fatty piece of meat so it also has more fat than other meats. {{I have been corrected that it is in fact not brain but just other head parts so just making sure I keep it correct for you guys! Thanks for that!}} This fat is saturated fat. Yes, that's not the good fat. However, it has 0 trans fat, and one ounce of liver mush which is what I use every day (that's the size of a normal slice) has 0.5g of saturated fat. Ummm, well chicken has about 0.5g of fat per serving and 0.1g of that is saturated so the ratio of unsaturated to saturated in chicken is basically EXACTLY the same as liver mush. It's just that liver mush has higher fat in general. 

But why do we even care about that? The link between saturated fat and heart disease is becoming more and more muddy every day, and can we be realistic here? Do you really care about that unsaturated fat? No. You don't. 

It also has a lot of cholesterol. Cholesterol is so misunderstood. You actually need cholesterol. You just don't want it in excess. Most recommendations say to keep your cholesterol intake at 300-500mg per day. Liver mush per ounce has 25mg of cholesterol so that would mean that you would have to eat 16 ounces of liver mush which is literally like the entire package in one day. 

BOOM. Okay, moving forward... 

Vitamins and minerals---

Livermush contains Vitamin A and Iron. We all know Vitamin A is good for our vision, growth and development and our immune system. I saw an article saying that liver mush has Vitamin A and how in large quantities, this can be toxic. Do you plan on eating 47 blocks of liver mush per day? People crack me up how unrealistic they are. One slice of liver mush has 17.5% of your daily needs of vitamin A which means it's HELPING YOU to reach your healthy intake.

Iron is WONDERFUL for women to have. Many women can become anemic because of the monthly monster and many times this is iron deficiency anemia. Skip the multivitamin and just eat liver mush! Just kidding ;) But, it does contain 10% of your daily needs in one slice. 

2 oz of liver mush contains 80 calories-4g fat, 8g carb, 5g protein 

It's considered a protein source, but it doesn't provide that much protein and just has a general overall balance of macronutrients. It's high-er in sodium, so if you are someone who has to really control your sodium for blood pressure purposes then this is something that you should just count into your daily intake. Again, it's only 300mg of sodium in 2 slices, and your daily intake should be around 1500-2000mg (which is almost impossible to do just fyi lol). 

It also contains zero preservatives, which not many foods can say. The ingredient list is very short: pork broth, pork liver, pork, cornmeal, wheat flour, salt, spices, caramel. 

Livermush is great in omelettes, breakfast pizzas, breakfast sandwiches, and is combined with many different condiments from mayo to mustard to ketchup. It's eaten most of the time as a breakfast meat probably because it tastes similar to sausage, but it can be eaten anytime of the day (like who decides what time of day foods are allowed ha?).

We put these designations of good and bad foods, and it's just so silly. Actually look at the label. Look at the ingredients, and make an educated decision. 

So, the next time that someone tries to tell you that livermush is bad for you, you just direct them right here to this bloggy blog and tell them they are WRONG! 

With love and mush, 

Katie

If you'd like to know more about how you can eat this and anything else that you please and still get results, see these posts or my MACRO RESOURCE LIBRARY

Check out my e-book and what others have to say!! 

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Beginner Lessons to Macros

So, I really have a passion for helping those just starting out if you can't tell. I feel like with the knowledge, you can conquer the world. I also know that when many people first start macro counting, they are completely overwhelmed and think that it's not for them. I wanted to ease your mind a little with a process I see happen every single time someone begins counting for the first time. 

1. IT'S NOT AS HARD AS IT SEEMS.

I know that when you first start, you think it's this crazy puzzle that you can't figure out. I hear all the time that it's just too hard. I PROMISE you it's not as difficult as it seems. It takes time to get used to it, but keep the faith. It WILL get easier. I could probably put quotes from about 50 different clients who could attest to the fact that it DOES in fact get easier.

2. YOU REALLY DON'T HAVE TO EAT 87 CHICKEN BREASTS TO REACH YOUR PROTEIN GOAL.

There is protein in everything. In a piece of bread, there is 5g of protein that I buy. There are quest bars, cottage cheese, beef jerky, greek yogurt, eggs (and eggs can be used in about 1000 different ways and recipes), and protein powder (not just protein shakes but recipes with protein powder in them which actually taste good unlike protein shakes hehe ;)). 

You get used to this, and I promise that eating 100+ grams of protein per day becomes easier. It's just that as a society our protein intake is about zilch to none so it seems impossible.

3. SIT DOWN AND SPEND SOME TIME GETTING TO KNOW MYFITNESSPAL (or whatever app you choose to use).

You can't expect to start on day 1, and be a pro. I can't tell you how many frantic emails I have received after day 1. It's just like anything else. You've got to spend time and learn how to do these things. 

Start on day 1 just entering in all the foods that you normally would eat if you weren't doing macros even if that means McDonalds french fries. You will REALLY shocked I believe at the foods that aren't as awful as you would think. There are certain foods that have reputations that are terrible when really, you could easily fit them into your day. Why do you think everyone rants and raves over doughnuts? Or pizza? It's not that these things are EASY to fit into your day, but you CAN if you want. No one goes nuts over an Otis Spunkmeyer muffin that has 22g fat and 54g carb. That just is a bit excessive. Haha! But a slice of pizza at average 13g fat, 22g carb with some protein! Anyone can fit that in! And it's fun!

Back to the point. Enter the foods in that you would normally eat, and see where you are at. Go from there. If you are on my team, no one gets mad at the others for saying "Hey I have this many grams of this left, any ideas?" It's not a stupid question as some make it out to be. We aren't all culinary geniuses that can come up with these things, and finding meals that others eat is fun and helps you with the learning process.

4. "BUT THAT'S OBSESSIVE. I REFUSE TO SPEND SO MUCH TIME ON THIS."

I promise that once you get used to it, you learn what's in foods and you hardly have to think about it anymore. You get the meals that you are comfortable with and that you think are yummy and then you know what it looks like to fit macros according to your goals. 

Stick 2-3 weeks with it. I can almost GUARANTEE that you'll see so much of a difference in how much time you are spending.

5. IT MAKES ME OBSESSIVE.

If it makes you obsessive, I've said time and again that it's not for everyone and that is fine. My point of this blog is that it's not HARD. 

6. DON'T BE AFRAID TO DO LITTLE AMOUNTS OF THINGS. 

You can judge me all you want, but I like to have chocolate with coffee. Therefore, I may have 1/8 of a quest bar just a little piece of chocolate. This isn't restriction, dang it. It's just I'm not hungry for an entire quest bar but I want chocolate. Or I may want to have a teaspoon of peanut butter on my waffles versus an entire tablespoon because a tablespoon is actually a lot. I may want some crunch in my greek yogurt so I add 5 vanilla cupcake goldfish. I might want a doughnut from dunking but I know I don't have 17g of fat left for a cookie dough filled doughnut. So, I cut the thing in half and save the next for the next day. This isn't restriction. This is having doughnuts and pizza every day of my life.

Here's the broken down version of how to begin counting: 

You use addition. You think of foods to fit a puzzle.

That's it. I promise it's not hard. 

But, now you are like "NO NO I HAVE DONE THIS AND IT'S NOT THAT EASY COMING UP WITH FOODS." You get to the end of the day and you have 20g fat over and 50g protein under and you are just DONE.WITH.MACROS. Haha! Hear me out. 

If you are finding you are way off, then that means you need to plan better. Plan out full days in the beginning to get used to things. If you plan a day out and you are short 15g fat and over 20g of carb then you go to your cute little myfitnesspal and you find a piece of bread and you take it off. You replace it with peanut butter. Let's say you plan out a day and you are 50g under on protein and over on carbs and fat. It's the same simple solution. You go to your myfitnesspal, you take off your bread/pizza/skinnycow/pasta/peanutbutter and you replace it with a grilled chicken salad. 

If you have any questions, feel free to comment below as I would love to help you get started.

If you'd like to know more about how you can eat this and anything else that you please and still get results, see these posts or my MACRO RESOURCE LIBRARY

Check out my e-book and what others have to say!! 

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Macros in Your Favorite Alcohol

The alcohol topic gets brought up a lot. I made a post one time about how to count macros with alcohol which can be found HERE.

Today, I wanted to just make it super easy and name some alcoholic beverages and what their macros were and how I calculated that so maybe it would be easier to count. 

I'm going to stick with the basics today (Beer, Wine, Vodka, Champagne) but I think it'll give a better understanding of how to count! The label doesn't tell you everything.

Basically, don't pay attention to the carbs that they give you. That's not going to tell you the full story. 

You can do this two ways. Alcohol has been shown to be metabolized like carb or fat. So, you can split the calories between both or just use it towards one. {Disclaimer: They don't know 100% how it's metabolized and it definitely dehydrates you so it's not something that you should have all the time, but if you want it, you can still fit it in.} 

144 calories in PBR / 4 = 36 g CARB  

OR 

144 calories / 9 = 16 g FAT 

OR 

144/2 = 72 calories ; 72/4 = 18g carb AND 72/9=8g fat

Michelob Ultra is advertised as the healthy beer and basically at 95 calories, it has ~24g CARB. 

OR 95/9=10.5g FAT 

Or, as I said you can split the calories in carbs and fat. 

95/2=47.5 calories for each; 47.5/4~12 g carb AND 47.5/9=5.3g fat 

VODKA IS A FREEBIE RIGHT? Yea no. That's what I used to think. How does it have 0/0/0? Well, all the calories are from ethanol and again we have to calculate that. 

64 calories / 4= 16g C (in one shot; 1 shot=1 oz = 30mL) OR

64 calories / 9 = 7g fat OR split it 

64/2=32calories 

32 cal / 4 = 8g carb AND 32/9=3.5g fat

I loveeee champagne! And in comparison with beer and wine, it's a better option unless you wanna drink straight vodka. YUCK. I will say that my new favorite drink is diet tonic water and whipped cream vodka! BOOM SO GOOD! 

Okay, time for the math. 

78 calories / 4 = 19.5 g carb OR 

78 calories/9 = 8.6g fat OR

78/2=39calories in each ; 39/4=9.75g carb AND 39/9=4.3g fat 

Last but not least, WINE! 

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5 ounces is typically the size of a normal wine glass although they are all very different, however that's what I did this based on. I prefer white, but for you red lovers, you would do the same thing. 

{Note: All wines, all liquors and all drinks are different. If you are drinking whipped cream vodka as opposed to regular, there's going to be more calories and carbs in that from the sugar. So, first and foremost if counting your alcohol look it up in myfitnesspal, and then calculate from there.} 

100 calories / 4 = 25g carb OR 

100/9 = 11g fat OR 

100/2 = 50 ; 50/4 = 12.5 g carb AND 5.5g fat 

I get A LOT of questions about alcohol, and even when I refer to my MACRO BASICS FOR BOOZE post, I feel that people are still confused so I wanted to break it down in the simplest way possible.

I would also like to give the disclaimer that I never drink alcohol...ever. Hehe jk! ;) But really, I don't drink very much at all. HA! 

If you'd like to know more about how you can eat this and anything else that you please and still get results, see these posts or my MACRO RESOURCE LIBRARY

Check out my e-book and what others have to say!! 

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Intro to MyFitnessPal

Intro to MyFitnessPal

How to use myfitness without having to upgrade to the premium version

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Cookies & Cream Protein Cheesecake

My, oh my what I have for you today. I don't claim to have made up this recipe for protein cheesecake in general, but I just put my twist on it, and I made it, and then I consumed it. Ha! It's so easy honestly and really doesn't take any time at all so I highly encourage it. It's also incredibly sparing on the ole calories so that's helpful as well. 

If there is something that I'm going to make for myself, you can always count on two flavors: 

  • Cookies & Cream 
  • Pumpkin

I'm pretty predictable. Regardless, let's get right to it. 

Go ahead and preheat to 250 while you mix all of your ingredients! 

Ingredients:

  • 2 containers fat free cream cheese (8oz)
  • 3 containers fat free Plain Greek Yogurt  (5.3oz)
  • 3 tablespoons baking stevia 
  • 1 tablespoon vanilla extract 
  • 2 scoops Cellucor Cookies & Cream Protein Powder 
  • a pinch of salt 
  • 2 egg whites 
  • 2 whole eggs 

Messy fingerssss (I'm the messiest cook, it's kinda a problem)

This is my new favorite whey! I got it on a deal on groupon and honestly I don't normally like protein powders, so this is exciting to finally find one that I like.

Directions: 

  • Preheat oven to 250 degrees. 
  • Mix all ingredients
  • Spray Round pan with non stick spray 
  • Bake at 250 for 30 minutes
  • Continue to bake at 300 for 45 more minutes for a total of 75 minutes

The outside gets crispy and the inside cheesecake-y. I let mine cool then refridgerated for about 2 hours until I couldn't take it anymore and then had a slice! :) I topped mine with mini oreos but the possibilites of toppings are ENDLESS!!!

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The macros are off the charts!! I'll be making this all the time!

Many clients of mine may have sodium restrictions due to hypertension, and this recipe may be a little high in sodium for them. Please reference this article about sodium if you are not someone who struggles with this and wondering how this applies to your life.

EDIT NOTE: This was a viral post. I have sense become a full time blogger because of posts such as this one. See my section on blogging HERE on my story to how I was able to do this.

If you'd like to know more about macro counting and how easy it is to fit into your daily life, check out all of my free information under the tab:  MACRO RESOURCES 

Also, check out my ebook for full information on how you can apply this to your life: 

 

 

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If it fits your macros

Oh, what a topic of debate this can be. So many coaches want to know the “science” behind why “If it fits your macros” works. If you are not familiar, “If it fits your macros” is a concept that no matter what you eat, whether it be processed, crap foods or whole, nutritious foods in the same macronutrient distribution, your body composition is not going to change.

I believe this, and here’s why.

We all have our designations of bad foods versus good foods. What makes them that way? I think that many of us would agree that food in its most natural form is going to be the best for you, to which I agree. Most of the time a food is considered “healthy” or “good for you” when it contains great vitamins and minerals. However, there are many foods that are considered to be healthy when quite simply, they aren’t. Let me give you some examples:

One superfood is grapefruit. it is a source of high vitamin A, vitamin C, antioxidants (does anyone even really know what that is or does it just sound fancy and healthy?), fiber, potassium and has many other health benefits. It has a low glycemic index, and so this is a fruit that many bodybuilders will eat.

Then, there’s things like 100 calorie packs. People will say they are trying to get healthy and will eat these. No, you are trying to lose weight. I actually believe there is a huge gap. Losing weight and becoming healthy are hardly synonymous in society these days.

I believe in a balance of the two. I believe that yes, eating whole nutritious foods is vital to your health. I also believe that it’s hardly even possible to get the benefits of many foods because of the soil that it is grown on, the cooking that we do to it, and the hormones and preservatives that are ingested into it (which includes foods you would deem healthy unless bought organic). I believe that no one really wants to eat 100% organic foods all the time, and that you will be much more successful on a weight loss journey if you have a little more fun. So, let’s get the topic at hand.

GLYCEMIC INDEX. Essentially, if we can look past the chemicals, hormones, and all of that, the difference between a processed carb and a complex nutritious carb is the glycemic index.

What’s that? It’s a test that is performed on every food to see the extent to which it causes changes in blood glucose. Oatmeal has a low glycemic index with brownies having a high glycemic index with strawberries, blueberries, apples are in the middle. This just means that your blood sugar level (and insulin) with oatmeal will remain pretty low and consistent where as your blood sugar (and insulin) will spike when you eat a brownie.

Your body loves homeostasis in EVERYTHING so eating a brownie is not as “good for you” because of this. This means stress levels too. Your body just likes to remain level in all things cells start dying, changing, and mutating and over time, causing damage and disease.

HOWEVER, again, I will repeat, that body composition and weight loss are not synonymous with becoming “healthy”. I’m not claiming to take anyone’s work and I’m just stating what I’ve learned through studies, however I’m not going to reference them in MLA format because this is a blog and I am not in school and don’t have time for that. Sorryyyyy.

Does glycemic index have an effect on weight loss? The studies that I have read have found inconclusive results. This has been a topic of debate for quite some time, that foods with high glycemic index (brownies) affect fat oxidation and slow weight loss but when these patients are compared head to head, that’s not holding up. Each group is losing the same amount of weight if controlled on the same protein, carb, and fat breakdown. The other side of the coin is that if you are spiking your insulin with high glycemic index foods then insulin will promote insulin like growth factor which will help you get those gains. I feel that’s a little far fetched but it is an argument. The high glycemic foods can lead to a spike and then a crash leaving clients less satisfied, more hungry for more food but if the patients ACTUALLY consume the same amount of food, then the weight loss is the same.

There have been countless studies on this matter. They will place subjects on high protein, low glycemic index carb diets and high protein, high glycemic index carb diets and compare them. It always ends up with controversy and no conclusive results as to which promotes more weight loss. The dietary guidelines are in no way the perfect road to success, however they state that “There is strong evidence to support that glycemic index is of no relation to weight loss…”

So, I guess the question for you is

a) Do you want to get healthy?

b) Do you want to lose weight?

c) Do you want to lose weight, get healthy and have a balance of the two?

I think that with macro counting, you can get a balance of the whole nutritious foods to get homeostasis in your body but I also feel that the mental capacity of being able to eat other things makes a world of difference. If nothing else, if no science research performed, I have experienced it first hand time and time again. If you restrict to only low glycemic index foods, I feel this leads to greater harm by the sheer mental capacity of being able to stick to that all the time. In these studies, the mental state of each individual is not assessed of course and we all know that eating and dieting has a strong mental component.

I know that some will read this and say that I didn’t prove anything, and I guess I really didn’t but I could seriously defend this with research all day and some are still going to believe otherwise. I will also state again, I am STRICTLY talking about body composition and weight loss. This is not touching on disease states (such as type 2 diabetes and the importance of low glycemic index carbs) or disease states that may be caused from ingesting chemicals, hormones, etc, etc.

So, here is my recommendation as always: BALANCE. A little of this. A little of that. Don’t be so restrictive. Don’t be so uptight. Enjoy life a little. The difference eating ONLY clean foods in your weight loss journey is not going to be substantial enough to make a difference.

With love and macro counting,

Katie

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What is Reverse Dieting?

Yesterday, I posted a picture to instagram of how I have reversed dieted up to almost 200g of carb (Update: up to 260g C now), and I received a lot of questions so I wanted to do a post on “ What is reverse dieting ” and how to get started on this.

what is reverse dieting

First, what is reverse dieting?

Reverse dieting AKA metabolic adaptation AKA increasing your metabolic capacity –> slowly increasing your calories, carbs, and fats over time so that your body is able to maintain weight with more food. You do this through counting your macronutrients, which leads me to ….

1. You need to understand macronutrient counting. Reference here.

Macro counting is not one in the same as reverse dieting which is a common misconception. Many count macros and they are on a cut (caloric deficit to lose fat). When one decides to reverse diet, the goal is minimal, if any, fat gain. However, this is not a guarantee and everyone responds differently, which leads me to #2.

2. Realize the purpose and potential of reverse dieting.

The reason for reverse dieting is more for your future rather than your present, so it’s something that you set out knowing that you must be patient. You build your metabolic capacity to be able to maintain weight on A LOT more calories. As I referenced above, some gain 2lbs, some gain 5lbs, and some gain 10lbs depending on how long they reverse diet and how they do it. This is so individual so no coach is going to be able to tell you “You will not gain weight” or “You will gain 5 pounds exactly.” You are FOREVER changing your future though. This means that every other “diet” or “cut” or “fat loss” process that you set out on, you will be able to do this on a higher caloric intake because your body is maintaining weight with more calories. This is for your future, so don’t complain that you aren’t getting “shredded and fit” with reverse dieting. That’s not really the point.

3. Find your maintenance.

This can be tricky, and this is where I recommend that again, you get a coach and be patient. You need to figure out the macros that you are currently maintaining your weight so that you have a starting point to start your increase.

This will be different if you are coming off of a competition. You will want to start just slightly above those macros. I see some coaches start their clients at 50g extra carb directly after their shows. To be honest, I just can’t comprehend that. Your body is in a really vulnerable state. You shouldn’t have dieted so hard that you need to add that much food. You will most likely gain weight immediately if so. I would recommend increasing your carbs 10g extra after your show and 5g fat and then start increasing from there. (This is SO individual and some are dieting so low that jumping 50g carb is appropriate)

4. When is it an appropriate time to reverse diet?

Essentially, you can reverse diet at any point. Here are some times when I think it is most appropriate.

a) You have tried and tried to lose weight and it’s not coming off and you are already at a low caloric intake that you SHOULD be losing weight on. You could reverse diet then cut once your calories are higher.

b) You have metabolic damage (damage is a word that describes something broke for good so a better word for your metabolism would be that it's currently not working as well as it could be) from low calorie diets. You have dieted for years at less than 1000 calories and you feel that the road is hopeless but it is NOT! You can reverse out of it! I truly believe in this area that reverse dieting could change the world. I have watched it change so many lives from the inside, out.

c) You are just coming off of a competition. I think this is a time that it is CRUCIAL unless you want to go into a state of post show depression of gaining weight fast. Your body is not in the type of state to just jump right back into normal eating. The way that our cells work, your body is going to essentially be a vaccuum. You are going to hold onto everything. You MUST have a reverse plan coming off of a show!!! I REPEAT: GET A PLAN FOR POST SHOW!!!

d) You have lost weight and feel that you are at a place that you like the way that you look so you just wanna maintain that, but hey! Who doesn’t love to eat more? So, you reverse diet while maintaining that physique.

My personal recommendation is that people lean out first. Make sure that you are comfortable in your own skin, and start from there. Accept yourself and accept that you may gain a few pounds that will better your future, and start with a fresh mindset. Then, get excited because your life will change forever :)

5. Can I reverse diet if I need to lose weight?

I think there is honestly a HUGE misconception with this. You see pictures of girls that have before and afters of clean eating versus reverse dieting and they look better from reverse dieting. I would say 99% of the time, those girls dieted down to a really lean state and then started reverse dieting. It is rare that a person can just hop right into reverse dieting and lose weight. Many times when girls are clean eating only (and this is a generalization I know), they are also binge eating. This is like RAMPANT in the industry as sad as that is. Binge eating destroys metabolism, not clean eating. “Clean eating” just isn’t as fun as macros, but let’s be real, if done appropriately without binge eating, it works. There are some people that maybe have never lifted before that will start to lose inches simply from macronutrient counting and weight training but if you have been weight training and dieting and you still want to get leaner, then you are going to need to be in a caloric deficit. The lies all over instagram drive me crazy of people wanting to sell their programs. And that’s a fact, jack!

Here are some of my client's stats from reverse dieting if you are interested in looking at hard evidence that it works.

6. Do I have to have metabolic damage to reverse diet?

No. Absolutely not. I think this is another common misconception. My husband is reverse dieting and his metabolism is already sky high but again, who doesn’t want to eat more and maintain weight? It’s a no brainer! GIVE US ALL THE CARBS.

7. Okay, I get it. Now what do I do?

My personal preference is that you increase carbs by 5g per week and fats by 1g per week. The other recommendation that Layne states in his video logs is 10g of carb per week and 2g of fat per week. I know this is double what I stated. I go slowwwww. I have found that it keeps girls from freaking out from the excess water that they hold when they first start on new macros. I also, from personal experience, gained 10 pounds the first time that I tried to reverse diet by doing 10g of carb per week so I took it much slower this time and it worked.

So, this is what that would look like.

If you are currently eating 1500 calories (150g P, 130g C, 42g F) then you would do that for one week, then you would go to 150g P, 135g C, 43g F. Now you are asking, what in the world? That’s so silly and pointless. NO!! In 3 weeks, you have gone from 130g to 145g of carb! Over 6, 12, 16 weeks, it becomes substantial!

8. What if I’m gaining weight?

Slow down. Don’t feel that you have to increase every week. I don’t. There are some weeks when I may feel weird and I just maintain macros for that week. There should be no time limit on it. This is for your future. Just be patient.

9. Should I do refeeds or cheat meals?

There is no science behind a refeed. Quite frankly, there is no science behind reverse dieting. This is all observation. I don’t recommend a refeed. This would be an entirely different article, but my personal preference is that you just do the same macros every single day!!! Cheat meals are all a mental thing in my opinion. If you feel you need it, then go for it. I personally don’t have them. I always feel then that I don’t want to increase the next day, so I just keep it consistent and have a day where I just “guestimacro” and fit things like froyo and cheeseburgers in when I wouldn’t normally do that every day.

Solid proof that it works, and I'm documenting every step!

Solid proof that it works, and I'm documenting every step!

I would absolutely love to help you get started, so if you are interested in a plan that I can create personally for you, then you can find that hereLet me know if you have any questions, and you can comment below or follow me on instagram @katiesfitscript or subscribe where I try to give as much information as possible.

 

 

If you'd like to know more about how you can eat this and anything else that you please and still get results, see these posts or my MACRO RESOURCE LIBRARY

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Macro Basics for Booze

So, I get the question about alcohol a lot so I'm going to spell out how to account for this in macros. I know, I know, you are thinking how ridiculous. Just give me a second.

This is for the person that wants a drink on Monday and Wednesday and Saturday.

Or the person that REALLY wants to stay on track but REALLY wants to have a drink too.

This is not about restriction. This is about making knowledgeable choices.

I will say the easiest way is of course, don't drink. However, everyone loves a nice cold....WHITE RUSSIAN? That's my favorite!

Here's a free tip on the house: Do 3 parts whipped cream vodka, kahlua, and baileys (not cream)! Thank me later ;)

Okay, back to macros!

Alcohol is a macronutrient. It is not a macronutrient that is listed on the nutritional label because it's not considered "essential to life." However, it has 7kcal/g. If you aren't familiar with macros:

Fat has 9kcal/g

Protein has 4kcal/g

Carbohydrates has 4kcal/g

If you take out myfitnesspal currently, you will see that if you look up "Bud Light" or "Vodka", you will find what you see below.

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If you will note, Bud Light has 6.6g of carbohydrates, 0fat, 0 protein and Vodka has 0g carb/0fat/0protein.

But wait, it has calories listed. Calories are made up of macronutrients. So how is their 0 nutrition and vodka but yet it has calories. If beer has ~7g of carb, then shouldn't it only have 28 calories??? The macronutrient missing here is pure ethanol.

So, I'm going to give you a run down of the numbers (stick with me) then step by step how to calculate for your special drink.

1gram of alcohol = 0.0352 fluid ounces

WINE   (6fl oz)                                     

1g/0.0352oz=Xg/6oz

X=170g x 7kcal/g=1190kcal

However, wine is 12% pure ethanol

0.12 x 1190kcal=143calories per 6 oz;

VODKA ( 1 shot = 30ml = 1 fl oz)                                                                                                                                     

1g/0.0352=xg/1oz

X=24g x 7kcal/g=168kcal

80 proof (40% pure ethanol)

0.4 x 168 = 67.2 calories per shot

BEER (12 fl oz)

12 oz = 340g

340g x 7kcal/g = 2380 calories

Avg 4.5% ethanol in beer

0.045 x 2380 calories = 107 calories per 12 oz

I KNOW I JUST LOST YOU! Just read below.

Step 1: Chart whatever drink in myfitnesspal by the ounces. Fit those carbs into your daily macros.

Step 2: Allow for the extra calories that are not accounted for because ethanol is not a listed macro.

Step 3: ENJOY!

Some drinks of choice that I get that don't have those EXTRA carbs and calories on top of the ethanol are:

Diet coke and vodka

Gin and diet tonic

Fresh lime juice and tequila

Champagne

Light beers

And when I'm at home, I make my own "whipped cream vodka and baileys" and measure it out! :)

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If you'd like to know more about how you can eat this and anything else that you please and still get results, see these posts or my MACRO RESOURCE LIBRARY

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How I guestimate my macros and eating out

First and foremost, if you are using myfitnesspal (which is what I recommend to all of my clients) then you are dealing with a database with MILLIONS of restaurants. If you are going to a restaurant that is even a chain in one city, it'll probably still be in there so first type in the restaurant name in the search bar and see if it comes up. 

If the restaurant is in myfitnesspal

Step 1: Plan ahead 

Most of the time, friends and family will claim the restaurant that they are going to far in advance and that makes things really easy. You just get on google, and all restaurants are required to give nutritional values for all of their meals. Look through the different meals. Normally, there is a healthy choice area of restaurants but if not, no fear. No one should have macros so low that they couldn't work around this and just adjust for the rest of the days carbs or fats. 

If you have been wanting a steak, get a steak. You can just have less olive oil/peanut butter later. 

Step 2: Allow room in your day. 

Most likely, you aren't going to be going out to eat a lot if you are doing flexible dieting. It's just easier and you get more food if you eat at home so if you are going to be going out to eat, then you should put that meal into myfitnesspal at the beginning of the day and then you can work your other meals around those numbers. 

Step 3: Get a salad. 

It's not that big of a deal to get a salad. If you are following flexible dieting then you know you can fit some amazing creations for yourself when you get to the house and sometimes it's just easy to not get crazy and just get a grilled chicken salad. I do this quite often and then I go home and make a huge pile of pancakes ;) 

If the restaurant is not in myfitnesspal (I get asked a lot if I would still go...uhh DUH! This is flexible dieting therefore you are flexible with where you can go so YES! Go!) 

Step 1: Obviously, don't go buck wild. Don't think that your day is ruined just because you are going somewhere with no macro information. There are always healthier choices. 

Step 2: Pick something that you think would be the best fit for your macros. If the restaurant does not have information, I always go with the safer options.

Step 3: Get a salad. Haha! Again, I do this quite often as it's just easier to know that you are getting something good. You don't leave miserable and mad that you HAD to eat the bad food. Only you care what you eat, no one else really cares, so get what makes you happy mentally and physically. 

So how to calculate that?

Step 1: Put your thinking cap on. Think about the size of what you are actually eating. 

Step 2: Chart generics into myfitnesspal. 

I normally do this while I'm sitting at the table if I'm with my husband. If I get a salad, then yes, I count vegetables. I'm not going to just be like "oh I just had chicken" so if I had a garden salad then I would enter "2 cups lettuce, 1/2 cup cucumbers, 1/2 cup cherry tomatoes, 1/4 cup purple onions, 2 tablespoons cheese" 

You can of course get salads with or without cheese. I never get dressing. Not worth your time or macros. 

If you have something different than a salad, then this is what I do. For example: I went to a diner and I got an egg white omelet with veggies, turkey bacon and home fries. This is annoying but this is what I did:

I looked and thought "thats probably only one piece of turkey bacon." I also thought "If I cooked an omelet, how many eggs would that be" (Tanner and I actually play this game a lot). "These home fries probably were cooked in oil so I need to account for that" 

So this is what I entered: 

3 egg whites 

1/4 cup mushrooms

1/4 cup green peppers 

2 tablespoons sweet onion

1 piece turkey bacon 

1/2 cup Homefries-generic will come up and I look at a couple of options. I pick the one that has the most carb and most fat

The options for homefries didn't have any fat in them. I knew that was wrong just using my brain knowing they cooked it in oil so I added 1 tablespoon olive oil. 

Many times, Tanner and I have gone to get cheesecake. Again, some places have information listed. If not, I go in ounces. We brought a piece home one time and I weighed what an ounce looked like for kicks and giggles. Yea, cheesecake is DENSE and heavy. But it works now because now I know what an ounce looks like. So, I can have cheesecake and guess how many ounces I had and chart for it. 

This is not obsessive. This is having cheesecake while reaching my goals and who the heck doesn't want that. So many people will "judge" those counting macros because they think counting is consuming and that you couldn't possibly do it if you weren't obsessive. NO. NO. NO. They will just either 1) not eat the cheesecake or 2) Eat the entire piece of cheesecake and talk about the starvation no carb no fat diet they are doing next week where they don't eat anything essentially. That was exaggerated but you get the point. HAVE YOUR CAKE AND EAT IT TOO!!

I hope this helps you to allow yourself to eat out more and always to enjoy life a little more free!! 

If you'd like to know more about how you can eat this and anything else that you please and still get results, see these posts or my MACRO RESOURCE LIBRARY

Check out my e-book and what others have to say!! 

 

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Macro Madness Part 3

I think at first macro counting can seem extremely overwhelming so I just wanted to really simplify a few things about questions that I get a lot. 

I'm actually really excited to pour all this info on y'all! I think part of the reason that macros can be so confusing is that it's somewhat of a "fitfam" thing. I just googled "If it fits your macros" and "flexible dieting" just to see what comes up. Honestly, the information is not very good...at all. I can completely understand how you get overwhelmed and confused with how much crap information is out there.

I have gone through some of the questions on a big facebook group called "Female Flexible Dieting" and compiled that in this blog post. 

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1. How do I know what my macros should be? 

Here's the honest to God truth. No matter what calculator you use or how much or how little you pay someone to calculate them, there is no scientific 100% guarantee that this going to be the exact magic numbers for you. I am a big proponent of getting someone to work with you. Try to find someone that you know knows their stuff and give them some of your time and money. It will be worth it. Here's why: 

They are going to know how to slowly tweek things as the numbers you originally receive honestly may not work. 

Those calculators can give you numbers based on population norms, but it does not take into consideration your metabolism or your goals. Some women have completely destroyed their metabolisms with dieting while other women can eat 2500 calories and still lose weight. 

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For kicks and giggles, I calculated my macros. Yep, those aren't my macros. Not even close. My protein is way higher, and my carbs are slightly lower and my fat is higher than that. The point is, play around with it until you find what works best for you. Some respond better to a higher fat, some higher carb. EVERYONE IS DIFFERENT!

2. How long before I know if these macros are right for me? 

I think that you should give it 2 weeks on a set of macros. When you change, don't do anything drastic. Just change slightly maybe by even 5-10g of carb decreased. Try a carb cycle. You would have a moderate carb day most days, a low carb day maybe on your rest day, and a high carb day on your leg day.

3. Are these macros right? 

I think frustrations come from this question because it's been answered time and again. No one is going to know if they are right for you. Even the most elite coaches can not just look at a set of macros and say "yep those are yours" 

4. If I have this amount of protein or carb or fat left, what should I eat? 

Protein is one that people find hard to hit. I prep chicken and ground turkey at the beginning of every week that I throw in just about every meal but breakfast which I always make protein pancakes. I have cottage cheese, greek yogurt, quest bars for snacks and some ideas that you may not hear of often are that I will have deli meats, perky jerky (like beef jerky and can be found at Walmart or online), and Jack Links Beef Sticks (yes, high sodium, but this is flexible dieting).

Here is a great database on bodybuilding.com for that : 

http://www.bodybuilding.com/fun/nutrient.htm

 5. How do I fit fun foods in?

This is my favorite and most liberating part of this topic. 

If you are going to have something extra naughty then I always add that in at the beginning of the day. Many times, I personally plan these in advance. I will go to Saturday on myfitnesspal and put in "Shake Shack burger"--> I mean have ya had one? wow.

Enter this food before you even begin your day. This way you will have a good idea on how to adjust for the rest of the day. Most of the time, fat is going to be what you will have to adjust so just simply have less peanut butter that day.

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Reference: Instagram when I guestimacroed this aforementioned Shake Shack meal. 

6. This is just a tip. No one should be on a carbohydrate intake less than 100g per day. The only people that would be that low is someone coming directly out of a show. However if you are less than 100g per day then you probably shouldn't just jump right to 100g. I would just reverse diet and add 10g extra into your diet per week. 

7. Should I increase what I'm eating because I see these girls eating 250g-300g of carb and they look better than me? 

NO. NO. NO. The "fitfam" has made it look like that everyone can just start off eating this exorbitant amount of food and get results. It just doesn't work that way. These girls have spent a year of their lives slowly building their metabolisms to handle this amount of food while at the same time lifting weights so they are building muscle. Patience is the absolute key!! 

before after macros

January is right when I started weight lifting and joined an "eating clean" plan. So thankful for macros, but you'll see it took over a year to build the muscle. I've build calories from here, and am up to 2000 now continuing the build.

8. Macros just don't work for me. I'm just going to eat clean. 

Do me a favor and stick six. Give it six weeks at least. And when I say stick six, I mean like truly give it a chance and stick to your numbers and don't cheat and then blame it on your coach.

9. Explore, explore, explore! 

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Go to the grocery store and give yourself 2 hours. I'm not kidding. It's a blast! Maybe I'm weird, but I find this truly so fun. You find so many things that you are like HECK YES I CAN FIT THAT IN! Today for example, see below: Those french twists only have 30cal (9g C/2gF/0P) in them! That's great for a treat! 

Here was another great find at Target: 

cookies

Cookies by Enternmann's brand have only 6g C/2.3gF/0.3gP ! I have two with coffee every afternoon now! 

10. Just because it's deemed "healthy" does not mean that the macros are going to be good. 

This is a common misconception. There are all these amazing recipes out there but sometimes they crack me up. Organic this, organic flax seed that, whole wheat flour this and that. I have started comparing this uber organic-y muffins that people make to a box cupcake mix and quite frankly they are the same. The oat flour used in "cleaner" recipes may have a lower glycemic index (see post from yesterday) but if you are hitting your numbers daily, then macros work, plain and simple. 

11. How do I make this puzzle work?

Aim for 80/20. Eighty percent of your day should be whole nutritious foods with high protein. See protein recommendations above. Save fat by getting extra lean ground turkey. Full fat ground turkey will waste all of your fats. Yes, it's more expensive. So, is diabetes and a plague in your arteries from fat. When you first start, play on myfitnesspal...a lot. Plug different things in and just become accustomed. You'll find what works for your macros and you'll see that this numbers game isn't so bad after all. 

If you'd like to know more about how you can eat this and anything else that you please and still get results, see these posts or my MACRO RESOURCE LIBRARY

Check out my e-book and what others have to say!! 

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Should I count net carbs?

This is a question I get ALL of the time. 

I will start this by saying if you do not want to read below, then the simple answer is no. I count all of the carbohydrates that are in the foods that I'm eating. If I'm being 100% honest, I pay no attention to fiber or sugar grams in the foods that I'm eating. Let me explain why. 

cookies

I guess the only real reason of this picture is to show you I eat cookies. Like.....everyday now. Haha!

To begin talking about carbs, fibers, and sugars, we must first explain glycemic index. 

Glycemic index is a numerical value that associated with simply what that food will do to your blood glucose levels. When they were originally associating values for this, a person was put on a fast for 12 hours and ate a food on an empty stomach and then the blood sugar was tested. They took an average of 10 patients for each food. ( On a side note: I know this is the best way to do this however there are certain foods that we would never eat first thing in the morning therefore their glycemic index may be different when combined in the stomach with other fatty foods but that's another blog post)

I'm going to keep this simple so: 

A high glycemic index will cause a more rapid rise in blood glucose levels and are digested quickly. Some examples of these are candy, white bread, cereal, pasta, chocolate.

A lower glycemic index will cause a slower rise in blood glucose levels and is digested much slower. Examples are this are the foods that you always hear are "healthy" such as brown rice, sweet potatoes, seeds, beans, whole grains and some fruits, Usually a lower glycemic index equates to a stable insulin response however this is not always the case however, lower glycemic foods are best for diabetics and stable insulin response has been shown to help with fat loss however this is debatable.

So, let's get to the point!! NET CARBS!

There are three types of carb--> effective carbs, non-impact carbs, net carbs

STICK WITH ME AND YOU'LL ALWAYS KNOW WHY! MY BRAIN HURTS TOO!

Effective carbs --> all of the carbs that have an effect on blood glucose levels (this is further broken down into simple and complex carbs) 

Non-impact carbs--> have no effect on blood glucose levels (neither high nor low). This INCLUDES FIBER! Fiber passes through the body undigested.

Net Carbs by defintion is non-impact carbs subtracted from effective carbs. Glycerol is a non-impact carb that was used as a sweetner in many products that did not have to be counted per the FDA as a carbohydrate source. That recently changed in the 1980's. When glycerol was changed to a carbohydrate source, then manufacturers had to come up with ideas to sell their products because the carb count jumped so much. 

The term net carb was coined by manufacturers to get away with using glycerol as a sweetener in their products, classifying it as a non-impact carb so that it is made to look as if the carbohydrate number on the food group is lower.

However, these non-impact carbs have calories!! You are still intaking the calories from these net carbs. Normally, the people that even care about net carbs are going to be those that are on a low carb diet. If you are on such a low carb diet that your body is in ketosis, then the non-impact carbs will be processed as effective carbs anyway so then that defeats the purpose. The industry is able to label their foods "low carb" because there has not been restrictions placed on this yet even though the amount of carb in them may not actually be so low. 

In the end, I know that this is not that serious. I just think it's important to be knowledgeable about what you are doing. If you are just simply trying to eat better and you see a food with a lower net carb then by all means, that's a great choice. However, if you are counting macros then stick to the full carbs and you'll have better results. 

If you'd like to know more about how you can eat this and anything else that you please and still get results, see these posts or my MACRO RESOURCE LIBRARY

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What if I've hit a plateau?

Okay, so I get this question a lot so I thought I would write a quick blog on it. I know that sometimes you want to give up, but the biggest thing to do is to NOT. I see far too many people get right to the edge of where they are going to break down the doors and then they give up! Rush through the finish line this time!!! 

 

So, once you have macros and you've been doing them for like 4 weeks now and you kinda feel that you are at a standstill, what do you do? 

There are tons of options and everyone is going to respond differently. Having someone guide you I think is super important just because they are going to work with your numbers when you may feel there is "nothing else you can do and you'll never succeed."

It's not cut and dry, so that's why this may seem a bit vague but that's also why you have to be patient because there is no one size fits all. 

Three things that I would try if you have hit a plateau: 

1. Carb cycling 

2. Increase fats super high and decreasing carbs (paleo style but some respond better to fats) 

3. Decrease your carbs by 5g for one week and increase by 25min of HIIT. 

I know this sounds simple, but I think that we over complicate things. I think America has created this all or none thing where if you aren't getting results in one week - one month then you should just cut everything out and start eating nothing. You will most likely lose weight. .You will also destroy your metabolism ( I'm the case study). 

 

Low calorie works. It does, but it's not the only way. It's the miserable way, so choose another way. Take things slowly. Be patient. Don't cut all at once. 

Carb cyling --> On your rest days, try decreasing carbs by 20g. Dont' get crazy and just go no carb. Your body will just reject you most likely and the next day when you go back, it will retain all that water. 

Fats --> Switch the percentages of fats and carbs. This is actually one I don't recommend but I have seen it work in some people. You could be that rare one, but I wouldn't try it. Fat is absorbed differently, and carbs are more utilized for energy and won't be stored the same. So last line option if you wanna give it a go.

If your carbs are at 150g then just do 145g for one week. You may hardly notice the difference but you may see drastic differences in your physique!

 

As I stated earlier, this was vague but it's not as cut and dry as we wish. Find someone to help you if you aren't sure!!! <3 

If you'd like to know more about how you can eat this and anything else that you please and still get results, see these posts or my MACRO RESOURCE LIBRARY

Check out my e-book and what others have to say!! 

 

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Tips for How I've increased my Diet by 500 calories with 0 weight gain

photo (21)

I know that there are many different tips, and many different ways to do this. I'm simply sharing with you what 100% worked for me. This is the second time that I've tried to do a metabolic reverse and the first time, I gained 10 pounds. I'm going to share some key pointers on how I did it this time. I'm not afraid to share every thing that I do because I know that if you want to work with me and for me to provide a plan for you, then you will come to me because I will care for you and love you and show you every step. I first want to show you that I have the knowledge to get you there.

1. Biggest Key: TAKE IT SLOW!!!

Don't be in a rush even though I know that's hard. Be patient. My reverse has only been 4 months even though it seems longer, and I have only went up by 500 calories in that time. That's not your typical reverse. I feel like that's why I haven't gained. There is no scientific study saying that 10g of carb and 2g fat is what you increase each week, so I only did 5g of carb and 1g fat. Over time, this adds up.

2. I don't have cheat meals.

I'm just being real with you. I've found that I would just rather prefer to fit things in than do some all out feast. If I want a burger, I eat half of a burger and fit it to my macros. If I want ice cream, I have it. If I want cheesecake, I have it. If I want an alcoholic drink, I have it. I normally guestimate on things like fries, pizza, burgers, ice cream and I normally have only a few days per week of guestimation.  This mentally does not work for many people. I find it makes me happier. I don't deprive myself like AT ALL. I just make it fit because if I can then why wouldn't I?

3. I don't increase every week.

The every week increase is something that I think is hyped up too much. This is just something that was given as a relative tool for you. This just simply means that you need to increase so slow that your body doesn't notice. As I've gotten higher in my macros, I have noticed that I don't think that my body has had enough time to adapt to all of the new food so I go another week on the same. The macros I'm at currently, I have been for 3 weeks. I FINALLY feel ready to go up again (based on hunger and the water weight coming off from excess carbs), and so I'll go up again tomorrow.

4. I listen to my body.

I have had so many people say "I had extra protein at the end of the day, so I just chugged a protein shake." Well friends, that's cray cray. And that's gross...I hate protein shakes (ironic, I know). This only happens maybe once per week but there are some days where I'm just like "you know what, I'm so full and sick of eating today" and I don't meet my macros. It's not a big deal. I do the next day and it's fine. Like I stated previously, I don't recommend this every day but if it happens, don't fret. This also goes along with the above. Know your body and know that you feel so full and wouldn't even want to increase if you could so wait another week.

5. I keep my fats lower and protein consistent.

I actually think this has been a big reason for success. I have talked to a few other people who have done this and felt the same way. There is no reason that I need 100g of fat per day. Our bodies just don't absorb fat as well, and it is not utilized for energy in the same way that carbs are, so I just choose to continue to increase carbs at this point but keep fats the same. I also have not went up 1g in protein since I started. I don't think it's necessary ( for me and my goals) to have huge amounts of protein. I treat protein goals the same as carbs, I hit them exactly and don't just 'go over on accident'. Read next tip.

6. I hit macros exactly.

"Wow Katie, you're ridiculous." No, I think it's fun!! It's a puzzle every day and I normally work it out at the beginning of the day. If this stresses you out and you feel controlled by numbers then that is one TOTALLY different issue, but I'm just saying that I see many people say that they hit their macros within like 20g and that's just not what works for me. To do this, I eat many many mini things. If I need more carb, I add 3 or 4 goldfish on my pancakes or 1-2 oreos. If I need 2 grams of fat, then I eat 1/2 teaspoon of peanut butter! hahahaa!! I know, it's cray. But I'm just being transparent.

7. On the note of cheat meals, I do have a 'non tracking day' per week.

This is normally on Saturdays, and like I said before, I guestimate. I don't go crazy. If I have cheesecake at lunch, then I'm not going to have steak for dinner. That's too much fat and not enough carb so I'm mindful of my choices and get balance but I also have whatever I've been craving.

8. I never binge.

This is huge, huge, huge. Your body loves homeostasis. I know this is easier said than done, but those extremes when you binge just confuses the hell out of your body, and it fights you. I've read so much research on how much binging slows down your metabolism, and ever since reading all of that, I'm like NOOOOO THANK YOUUUU!!! Going from one extreme in weight to another then back to the other extreme of weight gain again is so so bad for your body. It's better to stay overweight then to be overweight, super skinny, then overweight again just strictly from a metabolic standpoint. So, again, I stay consistent.

9. I don't miss workouts.

I workout consistently 5-6 times per week and it doesn't matter my schedule, it happens. Some workouts suck, and I have my bad days but I don't make excuses. I get my butt in the gym and I do work.

10. This isn't a tip but to answer my most commonly asked question: How much cardio do you do?

I do more than your average fitspo. This has nothing to do with my metabolism increase, but I want to be an athlete. I want to run a marathon. I want to do triathalons, high ironmans, etc. This is all personal preference. I feel as if people ask about cardio because they want me to tell them that I stopped doing it. Well, I didn't. I do about 3-4 times per week. Two of those days are HIIT. I used to only do one long run day. I'm looking to train for a marathon soon so I've started doing two days of steady state running. One is a midweek run and the weekend is a long run (currently at 8-10 miles). However, I do not put this in my metabolic adaptation program because I do not think that this is necessary to have success. It's just what I prefer and my goals.

11. I don't change my caloric intake based on exercise.

I think carb cycling works and I'm not saying that it doesn't. I'm just saying I don't do it.

12. I never meal time.

I eat when I'm hungry. I fit this to my macros.

13. I am a nazi.

I used to not be a nazi. I used to be a lot more relaxed until I started this reverse. I wanted my body to be a science experiment and it has been. I don't just say "oh this massive amount of pizza is okay because it's just one time" or "I'll just go get drunk with friends tonight." I literally fit everything to my macros. Do I plan on being that way forever? ABSOLUTELY NOT! The entire purpose of this is so that I can get my metabolism so high that I don't track food AT ALL, but it's a very slow process.

To wrap this up, I think the biggest things to note is this: I go really slow, I don't binge, and I stay consistent beyond measure. Lately I have been really discouraged and not wanting to do it anymore because honestly, it's a lot of work and dedication. However, seeing these two pictures beside one another and thinking about the future with my children when I won't have to think about a thing because my metabolism will be so high, that makes this all worth it.

I really want to help anyone and everyone do this. No matter what your weight is, you can start this. Everyone can always increase their metabolic rate, and Tanner is another example of someone who has an incredibly high metabolism but he is working on increasing his because he has seen my success and happiness with it. I have a metabolic adaptation program that is $100 one time fee to work with me for 4 months on increasing yours. You will be taught how to count macros, how to fit fun foods to your macros, and I'll give you macros in a spreadsheet that increase weekly. You'll also get workouts that go along with this and your cardio amount will be 3-4 times per week and HIIT workouts that will decrease throughout time as we work on your metabolism. You'll be provided with all workouts. You can get this at www.katiesfitscript.com/services.html <3

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What are macros?

What are macros?  Macros stands for macronutrients which are all of the nutrients that provide calories from food. You have proteins, fats, and carbs.

Protein contains 4kcal/gram so if something has 20g of protein, it contains 80 calories.

Fats contain 9kcal/gram so if you have something with 5g of fat, it contains 45 calories.

Carbs contain 4kcal/gram so in the same way as protein, if it has 20g of carb, it contains 80 calories.

All clickable links below will open in a new window for convenience and ability to continue to read this post.

Alcohol contains 7kcal/gram but is not one of the essential macros because it is not needed for survival... that is what the experts say at least ;) Click here to learn about alcohol macro counting.

Net carbs is just simply the amount of carbs that are in a particular food minus the amount of carb that has no impact on blood glucose levels. Keeping blood glucose levels staple can impact fat loss HOWEVER, YOU STILL ABSORB THE EXACT SAME AMOUNT OF CALORIES. It just simply has a lower glycemic index if the net carb is low so I pay no attention to net carbs. I count the complete carb in the food. Click here to read about net carbs.

 

Why do different distribution of macros matter?

Carbs are what we utilize for energy and are your main source of fuel. Carbs are converted into energy. Carbohydrates are essential for the functioning of many organs including your heart and brain.

Fats helps protect your organs and is the most concentrated form of energy. There are three types of fats (saturated, unsaturated and trans fat). No trans fat does not equal weight loss. It just simply has been shown that unsaturated fat decreases the risk for heart disease.

Proteins are essential for growth and development. Proteins help build lean muscle mass, and are the energy source when you do not intake carbohydrates. Muscle mass for the purposes of this blog equals metabolism. If you don't intake carbohydrates, you must use protein for energy breaking down your source of muscle mass preservation and essentially slowing down your metabolism.

How do I count macros if I'm just starting?

Myfitnesspal app and website are my favorite. There are other apps such as Macros+ that I've heard are great too! The easiest thing to do before you even commit to changing lifestyle is just to become familiar with foods. Click here to learn about myfitnesspal.

What foods are protein sources? What foods are carb sources? Fats? How can I arrange these foods into a puzzle piece that fits certain numbers that my body can metabolize for the day?

A key note here is that all protein sources have fats and carbs. All carb sources have fats and proteins. It all matters. No food has 0 calories although some are negligent. This is not to make you obsessive, but just to make you knowledgeable.

How do I know what my macros should be for the day? 

1. Trial and error

--No one is going to be able to tell you on Day 1 what will make you lean out and how fast. Everyone is different, and sometimes it takes time to figure out what works which leads me to point ..

2. Get a human to help you

--All of the online calculators are using population averages and norms. They do not know your history of dieting and metabolism damage. They do not know your personal goals whether you want to lean down, bulk up, or maintain.

3. High protein and lower carb

--Again, many online calculators including myfitnesspal will do ridiculous percentages that make no sense for fat loss. Even though I believe it's ESSENTIAL to have carbs, I also think lowER carb is here to stay. It simply works. This DOES NOT mean eliminating them.

4. 40% protein/ 35% carb/ 25% fat

--I'm not giving away crazy secrets here. This is what seems to work really well for a lot of people. So if you have 1500 calories then that would mean:

1500* 0.40 (protein) = 600calories/4cal/g =150g protein

1500* 0.35 (carbohydrate)=525calories/ 4kcal/g= 131.25g carb

1500* 0.25 (fats)=375calories/ 9kcal/g = 42g fat

5. Learning your total daily expenditure or caloric amount can be tricky but again, trial and error

So what are those letters IIFYM?

This stands for "If it fits your macros"

This essentially means that no matter the source whether processed or "squeaky clean" foods, your body will metabolize them the same.

There are MANY opinions on this, many judgements on this, and all I want this to be is what I believe to be true.

Your body produces a different insulin response based upon the different forms of carbohydrates that you provide. This would be your high glycemic index foods (most of the time more processed foods) versus your lower glycemic index foods (typical sweet potato, brown rice, oatmeal). Stable insulin response is good for many reasons including fat loss, however if you maintain a balance of both high and low, this is still a stable insulin response that your body becomes used to.

Your body adapts to eating processed foods as carbohydrate sources. I am not endorsing that we eat crap all day. I hardly ever eat processed crap. My day is 90% whole nutritious foods with 10% junk because I love it just like everyone else.

However, if we are strictly speaking in terms of WEIGHT AND FAT LOSS not overall health from the vitamins and minerals of whole foods, you can essentially eat bad foods in the same macronutrient distribution and maintain the same progress. I am living proof of this.

I'm going to leave the entire science of IIFYM for another blog post because I could go into GRAVE detail on net carbs, insulin responses, trans fats vs unsaturated but I'm just trying to give you the nitty gritty "what is going to get me a rocking summer bod" post without starving myself.

I want to inspire you to become knowledgeable. Knowledge is power. I hope this helps you to figure out the elusive " What are macros?" question that you've always asked yourself!

If you'd like to know more about how you can eat this and anything else that you please and still get results, see these posts or my MACRO RESOURCE LIBRARY

Check out my e-book and what others have to say!! 

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