Latest / The Body Recomposition Revolution | Fat Loss and Strength for Women 35+ / Macros for Beginners: If You’re Feeling Overwhelmed, Heres the Easy Way to Eat for Fat Loss + Muscle

Transcript

Macros for Beginners: If You’re Feeling Overwhelmed, Heres the Easy Way to Eat for Fat Loss + Muscle · The Body Recomposition Revolution | Fat Loss and Strength for Women 35+

0:10
Welcome back to the body recomposition revolution.
0:13
This is Robin. If you are like every other
0:17
woman or person in the world right now who is tuned into
0:21
social media, the Internet, modern civilization as it is,
0:26
you have been hearing all about macros.
0:29
And if you are like me, when I first heard of macros, I was
0:32
like what the heck are they and why are the people who are
0:35
talking about them incessantly seeing such insane progress?
0:39
This is confusing, therefore overwhelming.
0:42
Therefore, I want nothing to do with it.
0:44
But I also want to look like they look.
0:47
This is where we all start. Today I am going to totally
0:50
breakdown in a very quick simplified episode what macros
0:55
are and why we are counting them.
0:58
I'm also going to break down the mental barriers you have
1:00
surrounding it being too arduous to understand, therefore you're
1:04
overwhelmed or uninterested in general.
1:08
So I have bad news and good news.
1:10
Bad news if you actually want to drop fat and reshape your body
1:14
and not just look skinny fat for a few months until you regain
1:18
it. The bad news is you have to
1:20
count macros for at least a little while, OK?
1:22
And the good news? The good news is that the skills
1:25
you will gain from learning how to count macros are going to
1:28
last you a lifetime because knowledge is invaluable and
1:31
counting macros is just learning what you're putting in your
1:34
body. It's super simple, especially
1:35
with technology, apps, all of that.
1:39
Let's start with the definition of macros.
1:42
O macros is a term. It's a shortened version of the
1:44
word macro nutrients. And macro nutrients are the big
1:48
three nutrients that make U every single bite of food that
1:51
you put into your mouth. Now, those big three macro
1:55
nutrients are protein, carbohydrates, and fats.
1:59
Every single bite of food you put into your mouth has some
2:03
combination of those 3 macro nutrients.
2:05
So some foods are really high in protein and really low in carbs.
2:09
Some foods, if you have a problem with keeping body fat
2:12
off the ones you're eating are probably really high in
2:14
carbohydrates and fats and really low in protein.
2:18
But no matter what you are eating, whatever it is, cheese,
2:22
candy, grapes, every single bit of food that you have has a
2:25
balance of those 3 macro nutrients, protein, carbs, fats.
2:30
Now, in my brain, I kind of associate protein as the
2:35
macronutrient that kind of looks like how your body looks when
2:39
you eat a lot of it. So think about protein.
2:41
And if you don't know anything about protein, listen to me
2:43
ramble about protein. Chicken, right?
2:46
Egg whites, Turkey, we have whey protein.
2:49
When you eat things like that beef, your body feels kind of
2:52
tight. It doesn't feel bloated.
2:54
You feel strong. That's how I associate the
2:57
macronutrient protein. The effect it's giving my body
3:00
is the more protein I eat, the more my body is going to emulate
3:04
what that macronutrient conjures up in my brain when I think
3:07
about it. So let's start with protein.
3:10
I remember there are three macronutrients, protein, carbs,
3:14
and fats. Now people, there's our alcohol
3:16
to whatever. We won't get into that.
3:18
There's three main macronutrients, proteins, carbs,
3:20
and fats. We are starting with protein.
3:23
OK, let's think of your body as a house.
3:26
I think I've used this metaphor before, analogy.
3:29
Let's think of your body as a house.
3:31
Protein is the building blocks that is going to make up your
3:34
house. Protein is the building blocks
3:36
it's going to make up your house.
3:37
If you just built a house full of drywall and insulation, it
3:41
would be flimsy. It would be weak.
3:43
It wouldn't look right. It would fall apart.
3:45
It would be skinny fat. Think about the three little
3:49
piggies. One did straw, one did sticks.
3:53
And when did bricks? You have to be the smart little
3:55
piggy and build your house out of bricks, because that brick
3:59
foundation is going to be what shapes your house.
4:02
It's going to be what gives you a butt.
4:04
It's going to be what makes you look toned.
4:06
It's going to be what keeps the fat off, keeps your hormones in
4:09
balance, keeps your hair looking good.
4:12
And I will say this, whenever I have a new client, 99.999% of
4:17
the time they are not eating enough protein.
4:19
This is so common. Our entire society has done
4:23
women especially such a disservice in thinking that
4:27
protein meats are going to make us big and bulky.
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When I have women with me in my own personal life, we go out to
4:34
eat, they order a salad. It takes everything in me not to
4:37
say where's the protein? Where's the protein?
4:40
You're just eating vegetables, but where's the protein?
4:44
Yes, that might be low in calories, but is our goal to be
4:47
skinny fat and have a horrible metabolism that stops us from
4:51
being able to eat more than 900 calories every day without
4:54
gaining a pound? OK, that's not your goal.
4:56
Then eat protein. So like I said, if you are in a
5:01
caloric deficit, which means you are eating less calories than
5:05
your body needs to maintain its current weight, but you're not
5:08
eating enough protein, your body is not just going to lose fat.
5:12
40% of that weight is going to come from your lean muscle,
5:15
which is going to damage your metabolism, which is going to
5:18
make you look skinny fat. I'm going to do a whole episode
5:22
on the GLP One epidemic and what you can just bet your bottom
5:28
dollar you'll start seeing in a year because of this epidemic.
5:32
So when I have a client who might be in a GL P1, I've had a
5:36
couple of them, I'm so glad they come to me because that means
5:40
they know that weight loss is part of the puzzle and they hire
5:44
me to help them figure out the remaining pieces of that puzzle
5:50
because they don't. Many people don't have an
5:52
understanding of macro nutrients.
5:54
So great. They come to me because together
5:56
we will work towards developing a deep understanding of how
6:01
important it is to eat enough protein to eat enough calories
6:04
to fuel the machine. OK, so protein.
6:06
Protein is the building block of your body.
6:10
It is literally the macro nutrient that allows you to burn
6:12
fat and build lean muscle at the same time.
6:15
So when you think of your ideal body and you can kind of see her
6:19
abs or she has some shoulder definition and a nice lifted
6:24
heinie, that's not from starving herself I promise you.
6:27
Because if she did she wouldn't have any of those things.
6:29
She would just look smaller version of the out of shape body
6:34
she may have had previously. Now what I have found with
6:37
people is when I say those trademark lines you hear on
6:41
repeat, which are something like protein builds muscle, it helps
6:45
you drop fat. And in reality, people are like,
6:48
what does that even mean? Protein is genuinely more say,
6:53
satiating than any of the other macro nutrients.
6:56
So if you are eating enough, close to enough protein as what
7:00
your body actually needs, you're going to feel so much more full
7:05
and satisfied throughout the day.
7:07
You're not going to have those constant urges to snack because
7:11
you feel full. Around four hours ago, I had a
7:16
huge bowl of boneless wings from some wing place over here.
7:20
I have the sauce on the side and they're really lightly battered.
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That was a lot of protein. That was a lot of protein.
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That was hours ago. I feel like I'm going to throw
7:29
up still because it was so much food.
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Now, if I ate that many calories in chips, I can tell you right
7:36
now I would be hungry right now. So here's a good rule of thumb.
7:42
Every single time you eat, maybe four or five times a day, you
7:46
should be aiming for about 3035 grams of protein, depending on
7:50
your goals. But if you just shot for even 25
7:53
to 35 grams of protein per meal, you are going to be in good
7:56
shape. You are going to be full, I
7:58
promise. And I am not oblivious to how
8:02
protein takes a lot of preparation.
8:05
You have to have your meat cooked ahead of time.
8:07
You have to be very aware of how much protein you're eating and
8:11
how you're going to integrate it into your meals.
8:13
Totally get that. And that's why snacking is kind
8:16
of a thing where you have to resort to it if you're not
8:19
prepared for your day, and that's fine.
8:20
That's human. That's going to happen from time
8:22
to time, actually probably every day.
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That's where you need to have snacks on hand that are protein
8:29
based, that are grab and go, that are easily accessible
8:34
because that's real life. Sometimes we are hungry and we
8:37
just need to have a little sustenance or we don't have time
8:40
to sit down and eat a meal or even heat up one of the meals we
8:44
pre made. I've been in that situation
8:45
twice this week. In that case, I always have
8:50
these grab and grow, grab and go protein snacks on hand #1 beef
8:55
jerky or Turkey jerky, some kind of dehydrated meat.
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Another super easy little snack I've had on hand and have been
9:04
utilizing so much the last few months because of my kids.
9:07
They love these too. It's just some string cheese
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sticks. They're individually wrapped
9:11
string cheese sticks. I think I get them at Costco.
9:14
I mean, who are we kidding? I get everything at Costco.
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They are called cheese heads and I believe they are 6 or 7 grams
9:20
of protein in each little stick. Sometimes I am in such a rush
9:22
that I just grab a couple of those and a rice cake on the way
9:26
out the door and I'm like, boom, done A tiny little meal to hold
9:30
me over until I can sit down and actually eat one.
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That's not going to pop my blood sugar out of control when it's
9:36
not going to increase my cravings right away.
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Something that is going to tide me over, keep my blood sugar
9:41
stable, keep my muscles building and growing, and keep my
9:46
metabolism functioning at an optimal level.
9:50
Now I want to repeat this. I want to say it clearly and
9:53
concisely so everybody can hear. If you are on a GLP one, any
10:00
type skinny shot tres, I don't there's the list goes on.
10:04
So if you are on any sort of substance that is altering your
10:07
hunger cues, listen to me closely.
10:11
You cannot eat all you want. You can get as small as you
10:16
want. What you are ultimately doing is
10:19
damaging your metabolism to the point of no return.
10:24
So when you do start eating again, because that hunger cue
10:29
will continue to emerge and you'll have to keep upping your
10:32
dose. And then ultimately it'll come
10:34
to a point where the negative side effects of that, whatever
10:37
you're taking GLP one come to a head and you, I just can't do it
10:42
anymore. And you start weaning yourself
10:43
off. Your hunger cues are going to
10:45
attack and your metabolism is going to be so damaged that the
10:50
pounds are going to stack on immediately.
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I've seen it happen. And I don't, I don't want to say
10:55
that in a callous way or in a way that's coming off as
10:58
insensitive. I'm saying in a way, I'm saying
11:00
it out of love for anybody and everybody who has the goal of
11:05
health in mind. And they are going about it in a
11:07
way that that is good for them. And I will say this too, I'm a
11:10
fan of GLP ones for people who have a substantial amount of
11:14
body fat to lose. Substantial, OK, but I am only a
11:18
fan of using a GOP one if you are in that scenario and if you
11:21
have sought out support to help give you the knowledge in how to
11:25
eat right, how to eat for the body you want, not just not eat.
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So I will say this. If you are on a GLP one and you
11:35
have lost a ton of weight or you are losing a ton of weight and
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you are excited, I'm excited for you.
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I'm excited for you. But if you're not eating enough
11:43
protein, you are going to be left with a body that maybe you
11:47
won't be super happy about. But in your head maybe you're
11:50
like, oh, well, yeah, I'm, I'm thin now.
11:53
Great. But I am very hesitant and
11:56
nervous for those people who will come to find in the future
12:01
that their bodies do not stay that way.
12:04
They do not stay that way unless you are eating enough protein,
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because unless you are eating enough protein to give your
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muscles what they need to at least maintain, right, We want
12:19
them to at least stay there. So you're going to have to be
12:21
eating at least a gram of protein per pound of ideal body
12:25
weight. If that ideal body weight is 140
12:28
lbs, you have to be eating at least 140 lbs of protein if
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you're a woman just to maintain the muscle.
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If you're eating under that and you're still working out, I
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promise you, you're losing muscle right now.
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I promise you're losing muscle. It's just science.
12:42
It's not me. Go to God and talk to him about
12:45
it because that's the way he made your body work.
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I've really had people argue with, argue with me about this
12:50
and how I, I didn't make you like this.
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This is just the way your body works.
12:54
You have to eat enough protein in order to at least maintain
12:57
the muscle that you've been working so hard in the gym for.
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And if you don't eat enough protein to maintain the muscle
13:03
that you've been working so hard for, or at least maintain the
13:06
muscle that you have at this current point, and you're in a
13:08
GOP1 in a steep deficit, not eating enough, you're going to
13:12
have a world of problems on your hand within six months.
13:18
The problem being your metabolism is shot.
13:21
Your body doesn't look the way you wanted it to look.
13:24
You're gaining weight faster than you can snap your fingers,
13:27
and you have no idea what to do because it's happening so
13:30
quickly. I don't want that for anybody.
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So when I have a client who is on a GLP one and they have a
13:37
significant amount of weight to lose, I am so happy they're
13:40
taking their health into their hands.
13:42
It's an empowering thing for them and it's a great tool.
13:45
It's a fantastic tool. So excited for them.
13:48
And as the scale goes down and I see the look on their face, they
13:52
are so accomplished. But what I am most proud of is
13:56
when I see the effort they put into, even though their appetite
14:00
is decreased, they are still putting so much effort into
14:02
loading up their plate with protein.
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And it's a foreign concept to most of them, but they are still
14:08
learning and doing and every single day developing new skills
14:12
and implementing new habits to build a solid foundation for
14:16
when the time does come where they will have to get off this
14:19
medication. OK, rant over and I'm going to
14:24
do a whole episode on this in the future because I have seen
14:27
women use GOP ones responsibly and I have seen 10 times more
14:32
women use GOP ones irresponsibly and I have a lot to say about
14:37
it. I've done a lot of research on
14:38
it and it will just be a full blown episode, so stay tuned for
14:43
that. All right, to wrap up protein,
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protein is the building blocks you need to build your body.
14:49
Every part of your body, your hormones, your muscles, your
14:52
nails, your skin, your hair. It is the most important
14:56
macronutrient of the three in terms of the way your body looks
15:01
in a good way. You want to eat enough protein
15:03
so that your body looks lean, toned especially, so it can stay
15:07
that way. And some of the common best ways
15:10
to get enough protein. A few of the snacks I listed
15:13
before was any of those dehydrated meat sticks.
15:15
Great. You know, jerky, little
15:17
individually wrapped jerky packs, whatever they are protein
15:21
bars. I love David bars.
15:23
They're amazing. Check those out.
15:25
Greek yogurt, that is my go to. I could eat it all day.
15:28
I'm not kidding. I could eat Greek yogurt all
15:30
day, Faye. And then some of my favorite
15:33
meat sources of protein. Obviously chicken, Turkey I'm
15:37
not a fan of, but I'll eat it. You have your egg whites, eggs,
15:42
protein powder. Then you have more of the
15:44
fattier proteins like your beef. You know you have your steak
15:48
burgers. I'll stop rambling about
15:51
protein. Google protein sources if you
15:52
want or check out my Instagram. I have a lot of easy quick
15:56
protein recipes, quick lists of how you can get enough protein.
16:01
My Instagram is RAC fitness under dash.
16:04
So just RAC Fitness under dash. OK, let's get into carbs.
16:11
Carbs get such a bad rap, but they are fuel.
16:15
They are fuel. You need carbs.
16:18
And it's so funny because I might put a client's macros at
16:22
maybe 140 grams of protein. And if I give them maybe 120
16:27
grams of carbs, they are like, no, that's too much.
16:30
Oh my gosh. And I'm like, no, because if
16:32
you're pairing it with the protein, that's the balancing
16:35
act your body needs to perform optimally and with fat.
16:39
But we'll get into that last. Let's breakdown what happens
16:41
when you eat carbs. So when you eat carbs, whether
16:44
it's fruit, rice, bread, candy, oats, your body breaks those
16:49
carbohydrates down into what's called glucose, which is
16:52
basically just sugar that goes into your bloodstream and that
16:55
makes your blood sugar rise. Now, as soon as your blood sugar
16:59
rises, your pancreas let's go of what's called insulin, OK?
17:02
Insulin's job is to take that glucose and put it into your
17:07
muscle or your liver. Now that glucose has turned into
17:12
what's called glycogen, and you can just think of glycogen as
17:16
your body's battery pack. When you lift weights, when you
17:19
walk, even when you're putting forth a lot of mental energy,
17:24
your body is going to tap into that glycogen battery pack for
17:28
energy. So carbs are not evil.
17:31
They're you need them. Your body actually needs them.
17:36
I learned this the really hard way when I tried to do keto for
17:40
a few days and I felt like I was near death.
17:42
I looked skinny, but that's only because I didn't have a lot of
17:46
glycogen in my body because glycogen turns into glucose, as
17:52
I said, and glucose also stores water within the molecules of
17:56
it. So when you don't have a lot of
17:58
glucose stored or any for that matter, you are losing a lot of
18:01
water retention. Your body kind of turns into a
18:04
Raisin and looks really lean and tone and it's awesome and you
18:07
think you lost real weight, but in actuality, you just, you just
18:10
got rid of all the water that you were storing and soon it
18:13
will come back tenfold. And I like to use this little
18:16
phrase and because it's kind of catchy.
18:19
Don't eat naked carbs. What that means is don't eat
18:24
carbs alone. Don't eat carbs by themselves.
18:27
Always pair it with a little protein.
18:29
A lot of times I will take a banana and I'll blend it up with
18:32
cottage cheese and PB Fit or protein powder into this
18:36
delicious little pudding. I don't often eat just a banana
18:40
by itself unless it's right before my workout and I know
18:42
I'll need a little quick source of energy.
18:44
Because when you eat carbohydrates by themself, your
18:48
insulin gets spiked. Now some carbohydrates really
18:51
spike your insulin, like cake and other carbohydrates.
18:54
Just give it a little bit of a spike, like sweet potatoes.
18:57
Either way, you're going to have your blood sugar spike when you
19:00
eat carbs by itself, and that just means that you're going to
19:04
experience hunger really quickly, robably.
19:06
Within an hour, all those cravings for sugar are going to
19:08
come, you're going to have really low energy, you're going
19:10
to be Moody, and you're going to start storing fat.
19:14
But when you pair carbs with protein, you slow down your
19:18
digestion, remember, because protein is very satiating.
19:21
So protein kind of acts like a, a buffer.
19:23
It keeps your blood sugar really stable.
19:25
It gives insulin some time to do its job more efficiently and
19:28
then helps your body actually use those carbs to refuel the
19:31
muscle instead of storing them as fat.
19:34
So I'm going to repeat that part.
19:35
When you pair protein with your carb, it's going to help your
19:39
body use those carbs to refuel muscle instead of storing it
19:43
with fat. One here.
19:45
Ridiculous I am when I have extra birthday cake because we
19:48
always get these massive Costco cakes.
19:50
We exist off Costco. I will take the excess birthday
19:54
cake, put it into my KitchenAid and then I will dump a bunch of
19:58
protein powder into it, mix it all up and put it in little
20:02
balls and just call them cake balls.
20:04
But in reality they're cake balls with protein because I
20:07
don't want to eat a naked carb. I'd rather Mao on a cake ball
20:11
with 10 grams of protein in it. It's a really great trick.
20:14
I have so many weird non naked carb eating tricks.
20:17
I will make a video about this. So in a nutshell, so far we've
20:21
covered protein and carbs. Protein repairs and builds the
20:24
muscle. So you're building your body,
20:26
you're building your booty, you're making it look lifted.
20:28
And then carbs refill muscle glycogen and give you energy to
20:33
actually train harder. So you need carbs to lift heavy
20:37
enough to have a real impact on your muscle growth.
20:41
When you pair them together, they create this miraculous
20:44
muscle building, fat burning atmosphere that is so perfect
20:49
for body recomposition. Let's get into the third and
20:52
final macronutrient and that is fat, the hormone helper.
20:58
I've learned this first hand the last few years as well.
21:01
Fat gets a bad rap just like carbs because it is more
21:05
calorically dense. So when you think about a gram
21:07
of carbs, that is 4 calories per gram of carbs, protein, 4
21:12
calories per gram of carbs, fat, 9 calories per gram of fat.
21:17
So fats are more calorically dense, which kind of toes the
21:22
line. When you're in a caloric
21:23
deficit, you're not going to be eating eating as much food and
21:26
volume with fats, but you're also going to get a lot of
21:30
really healthy things that are just more calorically dense.
21:32
So you got to play it safe. Our ratios with fat are
21:35
drastically lower than carbs, but fat is so crucial.
21:40
They're your hormone. They're your hormone backbone,
21:43
literally what your body uses to produce estrogen, progesterone,
21:47
and testosterone. So if you're not eating enough
21:49
fat, your hormones cannot function without that.
21:54
That is also incredibly satisfying.
21:57
Like, who doesn't want to eat a spoonful of peanut butter or a
22:01
nicely sliced avocado on a whole egg yolk and all a fatty steak?
22:08
Here's a weird story. When I was a kid and my parents
22:11
would make steak for dinner, I would just chew the fat off my
22:14
steak and love every moment of it.
22:17
And I would turn to my sister and say, can I have your fat?
22:22
I am just a fat lover. I could eat it all day.
22:24
And if I did, I would be, I would be the way of that macro
22:27
as well. Because you do have to tread
22:30
lightly. As I said, it is very
22:31
calorically dense, but necessary for hormone production and
22:35
everything good. So as I said, protein, that's
22:38
your builder, carbs, that's your energy source.
22:41
Fat is your regulator. It keeps everything running
22:45
smoothly inside your body behind the scenes, from your mood to
22:50
your focus to your menstrual cycle to your metabolism.
22:55
It's totally necessary. And I have gone low fat before,
22:59
like really low fat. You.
23:02
I could feel it. I had dry skin.
23:05
I wasn't recovering. I just felt irritable.
23:08
I was kind of like a flaky rude. I don't, I don't know.
23:14
That basically happens because fat is literally the material
23:19
your body uses to build hormones.
23:22
It uses it to build hormones and keep them balanced.
23:25
So when I wasn't eating enough fat, especially because I was
23:28
over 35, I started to see those hormone related issues, which
23:33
you might too if you're not eating enough fat, which is your
23:36
fatigue, you have dry skin. My memory, Oh my gosh, non
23:40
existent. My recovery from working out,
23:43
non existent. Truly.
23:45
So in terms of body recomposition, fat doesn't
23:49
necessarily fuel your workouts and it doesn't help you build
23:52
muscle, but it it creates the environment for that to happen
23:56
because without it, neither of those things will be happening.
24:01
If your fats are too low for too long, your hormones start doing
24:05
things like whispering to your body.
24:07
Slow down metabolism, hold on to the fat to protect her energy,
24:11
which is the exact opposite of what we want when we are
24:15
shooting for body recomposition. But then you have to remember
24:18
that too much fat can backfire too, because unlike carbs and
24:22
protein, which are 4 calories per gram, fat is 9 calories per
24:26
gram. So much more calorically dense.
24:30
And when you overshoot your calories, like I always say, the
24:33
only way you can drop fat is by being in a caloric deficits.
24:37
You have to be eating less calories than your body needs to
24:41
just sustain and maintain. So when you pump up that fat,
24:44
it's really easy how fast you can go over your caloric intake
24:48
without even realizing it. And the best thing happens when
24:51
you pair all three fat, protein and carbs together for your
24:56
perfect meal, which is it slows digestion, which keeps you full
25:00
stronger. It stabilizes your blood sugar
25:02
so your body's not holding on to that fat.
25:04
It helps your body absorb the nutrients that you are taking
25:07
in. And best of all, for women above
25:10
35, it supports your hormone production and your recovery,
25:14
which ultimately is what leads to you being able to build
25:18
muscle and drop fat. So remember, if you've ever
25:21
counted calories before, macros is basically the same thing.
25:25
You're just knowing what those calories are comprised of,
25:29
that's all. And thank God for apps because
25:31
in a previous episode I mentioned that I used to have to
25:34
use a little notepad with pre written down meals.
25:37
I commonly ate in the macros that I would type in my my
25:41
desktop computer when I had a moment when somebody else wasn't
25:44
on the House phone. So thank goodness for apps
25:47
because you guys can just scan them and put them in.
25:49
I've been using macros first for years.
25:52
A lot of my clients use macros first, or they use my personal
25:55
app that they have their workouts tracked on, or they use
25:59
My Fitness Pal with macros. The way that you're going to
26:02
drop fat and gain muscle is you have to know which percentage
26:06
you need of each macro nutrient. You have to know maybe 39% of
26:10
your plate should be protein, 34% should be carbs and the rest
26:14
fat. You have to understand what
26:17
percentage of your plate should be what in accordance with your
26:21
goals. And that is the overwhelming
26:23
part. That is where most people forget
26:26
it. They don't want to move forward.
26:27
They'd rather just do the whole eat 1000 calories a day, drop
26:31
weight fast, get fat fatter, that whole thing.
26:34
You can go online and find any of your any macro counting tool
26:39
and that will give you a good starting point.
26:41
You can come to me, I do people's macros for $39.00.
26:44
It's a few quizzes I send you. We go back and forth a few
26:47
times. At the end you get this really
26:49
cute two page PDF that's personalized to you.
26:52
It gives you a blueprint of your day nutritionally.
26:56
It tells you exactly what to eat, when to eat, how much
26:59
protein you'll be eating, fat, carbs, what app to use, break it
27:03
down for you. I simplify by it, and what I
27:05
really enjoy about the quizzes is that some women can have a
27:09
much higher carb intake during the day and still drop fat,
27:13
actually drop fat more effectively than other women who
27:16
are pretty carb sensitive. So it's important to understand
27:20
your carb sensitivity going into a process like this as well so
27:23
that you can get the most bang for your buck so that you're not
27:25
going to be wasting a bunch of time trying to finagle your
27:28
numbers. If you do want help formulating
27:32
your macros, you can e-mail me at racfitnessmn@gmail.com.
27:38
That is RAC fitnessmn@gmail.com. MN for Minnesota because that is
27:44
where I am located, or you can find me on Instagram.
27:48
That's RAC Fitness under Dash. I also have a Facebook page, The
27:51
Body Recomposition Revolution, and I've had so much fun with
27:55
the ladies who have reached out to me to get their macros done.
27:58
It is just rewarding to help these women understand more
28:03
cardio is doing you more harm than good.
28:06
Fueling the right way is going to help you reach those goals so
28:11
fast you won't even believe it. And that is just been such a
28:15
blessing for me to have these new relationships formed all
28:19
around the country, to be honest.
28:20
So thank you so much for your emails, your feedback, your
28:23
questions, your comments. I read them all, I love them
28:26
all. And now that I have a new
28:28
laptop, you can look forward to hearing from me much more often.
28:33
Thank you for tuning in.