CALCULATE YOUR MACROS / HAND PORTIONS

Taking the caloric estimation above, decide what is best for you.

Balanced Approach (40% protein / 30% fat / 30% carbs)

Higher Carb (40% protein / 25% fat / 35% carbs)

Lower Carb (40% protein / 40% fat / 20% carbs)

When you decide your approach, to work out the percentages all you need to do is follow the below formula.

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For reference:

Protein grams the calories is always divided by 4 as there is 4 calories per 1g eg 528 / 4 = 132g protein

Fat grams is always divided by 9 as there is 9 calories per 1g eg 540 / 9 = 60g protein

Carbs games is always divided by 4 as there is 4 calories per 1g as there is 4 calories per 1g eg 528 / 4 = 132g carbs

For hand portions

Protein is calculated from the grams, divided by 25 eg 132g / 25 = 5.28 (round off) so it would be 5 palm sized portions of protein per day

Fat is calculated from the grams, divided by 9 eg 60g / 9 = 6.66 (round off) so it would be 6-7 thumb sized portions per day

Carbs is calculated from the grams, divided by 25 eg 132g / 25 = 5.28 (round off) so it would be 5 palm sized portions of starchy carbs per day

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Balanced Approach EXAMPLE

40% protein (calorie amount x 0.40) / 30% fat (calorie amount x 0.30 / 30% carbs (calorie amount x 0.30)

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To calculate your macros + hand portions, follow the formula below.

This is an example based upon the calorie estimation to be 1800 calories.

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Protein:

1,800 times by 0.40 = 720 calories

720 divided by 4 = 180g (macro total)

180 divided by 25 = 7.2 (approx 7 palm size hand portions)

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Carbs:

1,800 times by 0.30 = 540 calories

540 divided by 4 = 135g (carb macro goal)

135 divided by 25 = 5.4 (approx 5 palms of starchy carbs per day)

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Fat:

1,800 times by 0.30 =5 40 calories

540 divided by 9 = 60g (fat macro total)

60 divided by 9 = 6.66 (approx 6-7 thumbs of fats hand portions)

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So if we were to look at the calculations the daily total would be:
Approx 1800 calories
Protein: 180g / 7 palms
Fats: 60g / 6-7 thumbs of fats
Carbs: 135g / 5-6 palms of starchy carbs

+ we always add 5-9 serves of vege / non starchy carbs to our foods not tracked with macros

Easy as that! Use your calculations for 2-4 weeks to see if it's right for you and your goals. Adjust when necessary.

Record this in a journal each day.

Use the nutrition guides under the app for more information about protein, fats and carbs and how to build out meals.

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Tips for Prepping Your Week For Success

1. Pre-Plan your meals - plan a week ahead what you are eating so that way you are less inclined to eat takeaway. (failing to prepare is preparing to fail) I recommend to pick 2 different breakfasts, lunches and dinners. Keep it simple.


2. Allocate time weekly to cook your food eg. Sunday afternoon before Monday so it's fresh and ready to go for the week and freeze some meals!

3. Cook items/meals in bulk to save time throughout the week and reduce the chance for takeaway at home, this can be done for yourself and your family at the same time

4. Cook 3-4 different protein, carb & vegetable sources in one hit, that way you have variety ready to go in the fridge and you don’t become bored and have ready to go options.

5. Use spices to flavour your foods!


6. Opt for foods during the work week that are easy, convenient and nutritious if you are strapped for time - eg tuna, rice cakes, heat up packet rice, fresh fruit, pre made meals such as my muscle chef, youfoodz etc.

7. Don’t be afraid to experiment + be sure to enjoy the food you make, otherwise you won't eat it.

Don’t just make it because its “healthy”, if you think it tastes horrible. Factor in foods you enjoy.

Zigzag Calorie Cycling

Zigzag calorie cycling is a weight loss approach that aims to counteract the human body's natural adaptive tendencies. Counting and restricting calories, as described above, is a viable method to lose weight, but over a period of time, it is possible for the body to adapt to the lower number of calories consumed. In cases where this happens, a plateau in weight loss that can be difficult to surmount can result. This is where zigzag calorie cycling can help, by not allowing the body to adapt to the lower calorie environment.

Zigzag calorie cycling involves alternating the number of calories consumed on a given day. A person on a zigzag diet should have a combination of high-calorie and low-calorie days to meet the same overall weekly calorie target. For example, if your target calorie intake is 14,000 calories per week, you could consume 2,300 calories three days a week, and 1,775 the other four days of the week, or you could consume 2,000 calories each day. In both cases, 14,000 calories would be consumed over the week, but the body wouldn't adapt and compensate for a 2,000-calorie diet. This also allows a person more flexibility in their diet, allowing them to plan around occasions, such as work or family gatherings, where a person may consume more calories. Consuming a lower number of calories on other days can allow a person to enjoy these gatherings or even have a "cheat day" where they eat whatever they want without feeling guilty, since they can make up for the excess calories on their low-calorie days.

There is no concrete rule or study that dictates the most effective way to alternate or spread out calorie consumption. How to vary calorie intake is largely up to personal discretion. Depending on a person's activity, it is generally recommended that the high-calorie and low-calorie days vary by approximately 200-300 calories, where the high-calorie day is often the number of calories a person needs to consume to maintain their current weight. For a person with a higher activity level, the calorie difference should be larger. The calculator presents two zigzag diet schedules. The first schedule has two higher calorie days and five lower calorie days. The second schedule increases and reduces calories gradually. In either case, the total weekly calorie consumption is the same.

In the end, regardless of what method you choose to use when approaching weight loss, what's important is picking a strategy that works for you. Calorie counting and zigzag calorie cycling are only two methods (that are fairly interrelated) used to achieve weight loss among many, and even within these methods, there are many possible approaches a person can take. Finding an approach that fits within your lifestyle that you think you would be able to adhere to is likely going to provide the most sustainable and desirable result.

(Zigzag Definition ref: calculator . net)

YOU SHOULD NOT RELY ON INFORMATION PROVIDED IN THIS COMMUNICATION AS A SUBSTITUTE FOR, NOR DOES IT REPLACE, PROFESSIONAL MEDICAL ADVICE, DIAGNOSIS, OR TREATMENT. IF YOU HAVE ANY CONCERNS OR QUESTIONS ABOUT YOUR HEALTH, YOU SHOULD ALWAYS CONSULT WITH A PHYSICIAN OR OTHER HEALTH-CARE PROFESSIONAL. DO NOT DISREGARD, AVOID OR DELAY OBTAINING MEDICAL OR HEALTH RELATED ADVICE FROM YOUR HEALTH-CARE PROFESSIONAL BECAUSE OF SOMETHING YOU MAY HAVE READ IN THIS GUIDE. THE USE OF ANY INFORMATION PROVIDED IN THIS GUIDE IS SOLELY AT YOUR OWN RISK. SEEK PROFESSIONAL MEDICAL ADVICE PRIOR TO PARTICIPATING IN OR PRACTICING ANY EXERCISE, MOVEMENT, OR NUTRITIONAL PROGRAM DISCLOSED, SUGGESTED, OR REFERRED TO IN CONNECTION WITH YOUR USE OF THIS COMMUNICATION AND/OR THE PRODUCTS AND SERVICES.