From Coach Atti:
You have found Raleigh CrossFit and you have pushed yourself like you couldn’t imagine. You frequently curse the programmer for the challenges (we know that’s love), but in the end feel so accomplished. However, there is still something missing. As you swallow your third protein shake for the day, and chew on a celery stick, you picture days were food was fun and await Saturday for the opportunity to splurge outside of your normal routine. This is not a way to live. Food should be fun every day, and life should not be restricting. While you have found a way to make yourself stronger, now you want the abs, biceps and back muscles to go along with it. Eighty percent of how lean you are is created in the kitchen. The days of restriction and low calorie input are over. We need to take the time to heal our metabolisms from the fad diets you may have tried in the past, and find a maintenance number which brings fun back to eating.
Since our last wellness challenge, I have received a ton of amazing questions. Coach Chennelle and I wanted to be able to provide you with as much assistance as we could. With that being said we scheduled three “Macro” Meetings (one last Saturday, one more on Saturday, July 2 and another on Saturday, July 30; 1000-1030a. In addition to the in-person question and answer, I have provided some commonly asked questions, along with a “best” answer. I hope you find these useful and attend the meetings. Yes you can attend them all! Who doesn’t want to learn how to eat well and fuel those muscles?
Q: Where should I start?
A: See where you fit today. Download a tracking app, and track what you are eating each day. My fitness pal, or a similar app works perfect. Play with the app, learn how it works, and then input food as you eat it each day. Everything needs to be tracked. Chicken, rice, that handful of jelly beans… everything… more on tracking below. The idea is to have a base line to see where you are starting.
Q: What is a Macro?
A: Macros, or Macronutrients are Protein, Fat, and Carbohydrates.
Q: What is IIFYM?
A: If It Fits Your Macros. This is an acronym used by some individuals to help quantify how much and when you should intake your major food nutrients – MACROS!, along with fiber. It’s basically flexible dieting, where you balance out what numbers in terms of grams you need to hit for you to meet your fitness goals. It’s not about the whole of item you are eating, it’s about the quality and what it’s macro profile is. Here is a good intro article.
Q: How does it work?
A: Simply, IIFYM is a way of tracking your food intake each day to ensure you are eating enough of each of these macronutrients. You would be given your own Macro Profile, I am willing to help, and you would have to hit these numbers within 5 grams of each everyday. Here is some more information on the details.
Q: How is my Macro profile created?
A: The approach is to calculate your Total Daily Energy Expenditure (TDEE). Then, if you are trying to maintain, you will be asked to eventually eat 1:1 protein (For example, if you weigh 200 pounds, you will eventually be asked to eat 200g of protein), 25% of you TDEE in Fat, and the rest is carbs. This is a simplified way to think of it. But I will help figure out your numbers if you want to try IIFYM.
Q: So all I have to do is hit my protein, fat and carbohydrates each day and I am good?
A: No. It is important we hit our micronutrients as well. Fiber is very important. 25+ grams for women, 35+ grams for men. Drink at least half your body weight in ounces of water (If I weigh 200 pounds, I need at least 100 ounces of water). And move. Not just at the gym, take walks, use the stairs, park at the back of the lot, all of these little changes help us increase our lean body mass. You don’t need to run 3-5 miles everyday. In fact, you shouldn’t. Our training at Raleigh CrossFit incorporates the strength and the conditioning aspects you need in order to balance out your exercise requirements. In fact, if you think about it, you really only exercise for a small amount of the day, what you want to do is build muscle and get your resting metabolic rate up so you can keep your internal engine revving, even while at rest and on REST DAYS! Hello, Raleigh CrossFit!
Q: Carbs are the devil, I don’t really have to eat them do I?
A: It is true, through the approach to food like Paleo, or Atkins, we may have depleted our bodies so much from not eating carbs that our bodies may now have a negative affect to carbs. What can be done, can be undone. Everyone is different and we can “cure” your metabolism. You need carbohydrates for energy, and to fuel your body for increased strength. We could get into all of your metabolic pathways and why the programming sometimes requires rest and why there are “strength movements” and why we sometimes only run, row or jump rope… but those are questions Chennelle can answer and I’ve already said above that if you train with Raleigh CrossFit, run 1-2 times per week at most, your metabolism will sky rocket… so what else can you do? EAT! Keep reading!
Q: Low Fat is the way to go, why do you have me eating 60g?!?
A: You need to eat fat to burn fat. Yes, please click on that to read. There was too much great information for me to pull for the answer to this question.
Q: You said track, what does that mean?
A: Everyone needs a way to track their food intake. It can be a track app like My Fitness Pal, Lose It!, or something similar. Everything needs to be weighed either before or after cooking, really depends on what it is. An affordable scale can be found here.
Q: How can I be the most successful with tracking?
A: Go to your tracking app and input all the food you potentially could eat the day before. Make sure the labels on the product match what is in the app. Scan the bags of lettuce. Input your cottage cheese. Make sure to put in your chocolate pieces. You will have THE MOST success if you input all the foods you plan on eating the night before. Do not go through the day and think you can just input as you eat. You will be left with odd combos and will not hit your goals. Track everything the day before… okay… I think you’ve got it.
Q: What are some good links I can use to find out more information?
A: IIFYM This website was one of the originals this time around. While counting macros is not new, it is relatively new to this generation of fitness.
Q: What is considered Protein?
A: Meat. YUM! Chicken and fish are leaner proteins, while beef and pork hold a little more fat content. Not a meat eater? Beans, and other sources of protein can be found for you. Did you know Bee Pollen is an awesome source of protein and can be added to many healthy smoothies?
Q: What is a Carbohydrate?
A: Carbs are fruits and veggies. When we say carbs do not jump into a vat of bread or start boiling the pasta just yet. Carbs are salads, fruits, and veggies.
Q: What is a fat I should be eating?
A: Decrease your omega-6 fats such as vegetable oils, canola oils, and not so good for you fats. Increasing your use of coconut oil, grape seed oil, and believe it or not butter can help you live healthier. Here is an article to help guide you in the correct direction.
Q: Where can I find fiber?
A: Fiber is a carbohydrate. You cannot eat fiber without eating a carb. Food items rich in fiber are turtle black beans, chia seeds, fruits, veggies, etc.
Q: What about going out to eat, how do I track then?
A: Depending on your commitment to tracking, will depend on how you approach the meals you eat outside your home. Some choose to have a “best guess”, some will be that member at the table asking for ounces of cheese used in their ravioli, and some will just not track that day. It really depends on the type of person you are. Need more information on this topic, follow this link.
Q: Who will keep me accountable?
A: This is a group effort. It takes a village. Tell your best friends, your family, your spouse, the PTA at your kids school, your boss at work…. They need to know you need healthier options at the weekly team meeting, or at your nephews birthday party. Don’t be shy about getting your needs met. If you can, pack foods that fit your macros, or as I have said, plan ahead so you don’t feel guilty about the hamburger and piece of cake at the cook-out. This is about not feeling bad, and enjoying food again.
Q: What can I initial expect?
A: Initially, if you hit your numbers, the first week you will see a 1-8 pound decrease, and then fluctuation moving forward. Most of us are eating more than ever so a weight gain could happen too, being that your metabolism needs to be healed and get back to working for you, and not against you. Then you stick to it and trust the process. Indicators are not just the scale, so do not weigh yourself more than once a week. Things to look for are inches lost, energy levels, clothes fitting better, skin improvements, less muscle soreness following workouts, increased sex drive, and much much more.
Macro Meetings will be held July 2, 2016 and July 30, 2016 at 10:00am. This is planned to be a discussion for people interested in learning more about this way to eating, and to get people on board. I am ALWAYS here to help! Please reach out at firstname.lastname@example.org.
In Health and Wellness and Seeing You GET STRONGER,