DING DING! EVERYONE, TAKE A SEAT! CLASS IS IN SESSION! We have an information-packed episode for y'all on episode 87 of the OTG Podcast!
On today's episode, we are expanding on the subject that we started a couple of weeks ago on episode 85: Nutrition Tracking 101! In that episode, we discussed some of the fundamental building blocks of tracking your macronutrient intake, such as what it is, who should do it, and how we personally do it.
Today, we are taking the next step and going deeper into detail! We will cover topics ranging from how many calories are in fat to the relationship between exercise and weight loss. Our goal is to make sure you feel seasoned and confident every time you enter a food into your app or cut up some chicken to weigh it!
SHOW AGENDA:
When to take this step
at a plateau and can't break through any other way
have been diligent with all the basics
sleep, exercise consistency, hydration
refer to episode #85 for pros and cons
weighed the pros and cons
extra pros
advanced education
lets you get to next level and be ready to easily make changes in the future once your education level is set
extra cons
over committing to this could lead to confusion, overwhelm, and a possible bad relationship with food
Calculation of macros
Track very diligently for 1 week and calculate total calorie intake (if you don't know how to do this, you do not want to take this next step)
Use calorie total and subtract for deficit or add for surplus
2000 is your regular intake with no manipulation of weight 2300 for surplus and 1700 for deficit
1 gram protein = 4 calories, 1 gram carbs also 4, 1 gram fat is 9 calories
Bodyweight x 1 for protein
if very overweight, use goal weight
Bodyweight x .5 for fat
fill rest with carbs (take remaining calories and divide by 4)
2 weeks intervals for adjustments
long enough to see and change or know that it doesn't work and frequent enough to stay on top of everything
protein probably needs to stay while changing fat or carbs according to preference (carbs first probably)
fats are necessary and carbs are usually easier to adjust
If you enjoyed this impactful and beneficial episode, please share it with others! Sharing helps us grow our community and create more fantastic content. Check out the links to learn more about us. Thank you!
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