Ligling in Lilly MACROS for NEWBIES “This guide wil help you Bepn to understand whet macros are and how irecking tem can ‘help emnance your neath, erormance,booycomposton, covery and understanding ot == carbs proteins fats What are "macros" and why should we track them? ‘Te torn macros ie shor for macronutons Mscronuens are what mske vp he fod we ea, and hey incude prt, carbohycraes, and fa. Tracking your maconuint Intake fom of elie counting, s each gram of maconutiet has given number of + gram of protein contain 4 calor: +1 gram ot carbonyarate contains 4 calories When you track your acre, you ae in tun racking your cao ntake. However, your peciemacronutent goal are ealevatad to enaure tat your body is geting te opt proportens of each racronutentt nessa ovealaaith, boy compost, ratabole hoa tos, lean muscle masa retention or gen nd energy levels. Sue you could count ees anc reac your calorie gai by ating ost fds cntaning pot all day lng, Bu, what would i do or your energy ines, gestive haath, tone density, ‘metabolism, ban and nervous syst, end soon? Tracking and understanding our ‘acronunent take ar eaing a wee maconuirents na balanced an etecve Way S Important in making sure cur bog ie gting what nee o work optimalProtein Proton isthe macronuert esponsisle for bulking and maintaing body tssue and is ‘tel for nea every ie function. Dietary pots responsbie for making up our boys ‘ruc, reguatng cur hormones, enzynes,rnrune chemicals and mor. Unie caronyerates and tats, our body cannot store the amino acs tat make up protein, so wo ead a restive steed eraam of rtm nak troughou the day Our profen needs re ‘aed on eu let body mass, and anything ies han ow mira day oguierent wit resut in muscle ss, hormonal balances lowered immunity, ar mor. Protein in excess of our cay requirements wilt be used by the body, nd wl simply provi us wth ‘xcote calories, and exces calres wl bo stored ae excess. Examples of ean potinsoures and hr approximate protein content: Chicken: 24g protein’ oz Turkey: 249 protons on Beet 0% fat: 189002. Roasted key del meat: 18 proteins oz Salmon: 29 poe 02 Tuna: 259 protein oz Eggalegg whites a9 pote ea (rook your: 239 protein. Protein powder supplement: 2/sevngCarbohydrates CCorvotydratas are essen or ite and act asthe rin sauce of nergy for humans. The brain an cen! nervous system rly on a contruous sup of gueage (what ‘carbtyates tun into) in order uncon propery. General, the more acve you ar, te more exrbohyraie yournoayrequlres. Sore carters are cigostod low (fared toa ow glyearic carbo) and ‘hey ean keep yu feng flr or gat. These are ote eareo as "haa ears" and include tuts, wholegrain, vegtabies, legumes, ptatoos, and moe one aoe ereonycats (sugary ears) ar gested auc, andar portant uring speci res othe day (pe, a, and post workout) Its ding these tes hat we war tha guooe ogo trelght to work a an anergy sures end a recovery fal fo ou Examples of carbohydrate sources andthe apron cartohycate content: COstmoal: 509 carota cup dry ‘Bogle 609 earbohyeratesteaget Bread: 15.259 oaohycaloteice ‘Brown ce: 49 orbohycrales!U2 un dy White reo: 59 eatonyaates cup ry (Quinoa: 559 earotydraten 2 cx dry White patos: 179 carbohyerata/00g posto weighed raw ‘Sweat ptatoas: 209 caroonyerates!1009 sweet poiato wogned Pasta (check speci ye or utton facts): 4p carotyraos 22 ry macaroni ‘Benans: 289 cabotydstes/100qbanans ‘Ale: 149 cabot! 1009 pple Raisins: 4g carboheratesag (sal box) ‘Otor award rut (600 incl mutton fats) Cera: 2009 carbohyrates!eaving ‘Beonschespeasientis: ne hivicual nuon facts) Vogotabioe: <109 eabohyeraosteringe Fat itary ft is an important energy source which hlpe make and balance honrones, construct ou cos form our brains ard nevus systems, and anspor viarins ‘toughout he body. They ply an lngetant oem eardovascular heat, the uneoning ofthe immune eyttom, bran, emery, mood, and mer. Whon concord wth body composition athlete peroenanco, anc ecovey ts best have your fats away rom traning, a¢ thay slow he dgaston ane absorption of cher rrr Examples off souroas ad ther approxima fet cotent: ‘Avocado: 6921009 avocado "Natural nut bute: fet (169 of eu bur) "Nuts (amonds, cashews, itachi) about 14g fatfounco (Ove, coconut ax sec Of: 149 a tosp Crass fod but: 11g avg euter Salmon: 1g fa. sh (aso high in peter, good for a prc focused mea)cme 1006204 > =< wy = sett BB) cin who eB ome ss se zo Ok, so how do | track my macros? ‘You have your macro goals. You have read about why protein, ‘carbohydrates, and fat are all important. You have seen many examples of {foods that can help you meet your macro goals. Now its time to start tracking! 1. Download MyMacros+ or @ macro tracking app of your choice 2. Sot your Nutitional Geals based on the macro goals | gave you. If you have more than one set of macro goals, save them both separately and remember to switch tothe corect set each day. 8. Search forthe speci foods you are eating, double check the nutrition ‘acts provided for that food onthe app, maybe compare them to whats on the boxbagfor on Google just to make suro its nota funky entry. 4. Ifyou cannot find the food you are eating create @ custom enty, or entor ‘each ingredient separately so you are accounting for every macro in that food (not as hard ast sounds). Important ‘Adjust the serving size to reflect the amount you are eating, and log i! Important! «Planning your moals out ahead oie will save you ‘rustration and time, tis Ike @ puzzle, tying to figure out what foods and hhow much of each food you need to acd or take away throughout the day to got you clase to your goals atthe end of the day. ‘You absolutly need a food scale to weigh out your portions! “There are many tutorials within the apps themselves anc also on ‘YouTube that can hep you and save you some time and frustration when learning o use the aliffront features on the app. Entering custom foods end saving them as favortes willbe a huge time Reading Nutition Facts on packages or Googling them willbe a new favorite hobby. I suggest doing this, at least forthe foods you eat mast. It will make ife much easier