What are MACROS?

Macros better known as macronutrients is protein, carbohydrates and fats. Each macronutrient is just as important as the next although we will manipulate different amounts over the next three weeks of the challenge.

Protein

Protein is one of the most critical macronutrients to consume on this challenge. Protein is a very effective source of fuel for your body and it is also very thermogenic; this means that it takes a lot of energy from your body to breakdown and process the protein. So better protein makes for a better fat burn than carbs and fat. Protein is essential for muscle tissue which is why it is so essential for muscle growth, recovery and tissue repair. Therefore, it's so important to eat a protein rich diet when training for a challenge such as this.

Fat

Eating too many calories from fat is one of the main reasons people fail in their efforts to loose weight or to be healthy. On this challenge you will aim to eat around your calculated gram amount of fat per pound of body weight. Saturated Fat is a fat completely saturated with hydrogen atoms, making it solid at room temperature. It is a very stable fat used for cooking and baking. Unsaturated fats; Monounsaturated and Polyunsaturated those that are one or more double bonds in the fatty acid chain, versus a saturated fat that is "saturated" with hydrogen atoms so there as no double bonds. OMEGA-3 Fatty acids are essential polyunsaturated fats has been shown as essential in reducing inflammation in the tissues, which helps with inflammation you get from working out.

Carbohydrates

Carbs main job is to provide energy to the body, and that is mainly it! Unlike fats and proteins which contain essential amino acids that your body cannot make and must obtain through food, carbs do not contain any essential amino acids which is why you can eat less of them for great fat loss.

MACROCALCULATIONS

As we start and for your first week you will be at a specific designated gram intake for each category: Protein, Fats & Carbohydrates. Why, you ask? This challenge is only 21 days long, therefore there is no time to play when we are talking about change here. Don't worry if your weight has not changed as much during our first week. Sometimes it takes time. These calculations are for both men and women. However, if you are very tall (women over 6 feet, men over 7 feet) then you would place yourself in the next category weight class with increased macro counts.

Take out a pen, paper and calculator and go slowly through the next steps. Find your weight category and then follow the macronutrient breakdown accordingly. It is simple once you get the hang of it.

Daily protein requirements:

1.18 X lbs. of body weight

Example: 143lbs x 1.18 = 168g protein per day

Optional calculation for people who weigh OVER 170lbs.

1g per lb of body weight.

Body weight in pounds x 1g

Daily complex carbohydrate requirements: (YOUR GREENS and other carbohydrates)

Week 1 & 2: 0.65 x lbs of body weight

Example: 143lbs x 65 = 93g carbs

Week 3: 0.58 x lbs of the body weight

Example: 143lbs x 0.58 = 83g carbs

Breakdown after week one:

Protein Phases 1: 0.8 g per pound of body weight

Example: 180lbs x 0.8g = 144g

Phases 2 & 3: 0.6 g per pound of body weight

Example: 180lbs x 0.6g = 108g

Fat Phases, Weeks 1-3: 0.5 g per pound of body weight

Example: 180lbs x 0.5g = 90g

Carbs

Phase 1, Weeks 1: 0.8 g per pound of body weight

Phase 2, Weeks 2: 0.6 g per pound of body weight

Phase 3, Weeks 3: 0.4 g per pound of body weight

As you see, this is a simple formula for you to follow along when calculating your calories per day.

Basic Starts & heres to New Beginnings

Overall, we need to eat healthy and maintain a physical lifestyle to maintain ourselves in all aspects. With diet that is high in protein but lower in carbs and fat, statistics have shown to be effective at fat loss as well as preserving muscle tissue. But cutting carbs and eating mainly protein and fats is a great way to lose body fat and build muscle, on a short term program such as this.

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Look forward 21 Day Challengers to your next blog about "What should I eat if I am on a macro diet?" April 8th

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