Your macronutrient prescription (macros) is the required weight of protein, fat, and carbohydrate (in grams) to provide maximum weight loss while retaining or gaining muscle mass.
For example, here is mine:
The macros have been calculated using your body comp result, your final goal weight (not your challenge goal which we'll talk about soon), your gender, age and a factor for the speed of weight loss which has been selected as 2-3 lbs per week (this is essentially maximum speed and you may find you lose faster than this once exercise factors in). We are assuming that you'll be working out a minimum of 5 hours per week which is the time efficiency sweet spot. I'd advise that you take absolutely as many classes as possible with as much variation as you can handle.
In your app, you will find 2 weeks of meal plans which have been generated as suggestions. However, you don't have to eat exactly that. You can edit the foods in your plan and substitute anything in there which provides the same amounts. If you don't eat eggs, then try to add in protein and fat-rich substitutes like some bacon and a handful of almonds. As long as the total macros for the day reach the amount in your prescription then you're good.
It can be difficult to hit the absolutely exact amount. First, make sure your protein is dead on. Next, get your fats real close (+/- 2 grams). Then you can add some fruit to get your carbs in the right area (+/- 5 grams).
I told you this would be a pain in the butt. It is. However, no other process will teach you to manipulate your nutritional intake like this so commit to following this for at least 2 weeks. If you want to take it all the way through 6 weeks then your results will be incredible. In week 3 we will start giving you the option to relax on this process if you wish. However, for the full six weeks there is one nutritional tenet above all else:
Whether substituting a macro food or choosing food in the sustainable meal plan your choices are limited to lean meat and veggies, nuts and seeds, some fruit, little starch, and NO SUGAR! Don't be tempted to make up your carbs with Apple Jax or Snickers.
Next, we'll talk about some healthy substitutes for common food problems.
