Frequently Asked Questions (FAQ's)
Community and Membership Features
What can you find here in our community?
- Signature Weight Loss Educational Videos
- Create your own meal plans with our library of recipes (Breakfast, Lunch, and Dinner)
- Direct Access to me
- Accountability Team and Community
- Live Q & A’s, all recorded
- Workout Library to complete the entire equation of weight loss
Macro Lifestyle Basics
What are macros?
Macros, short for macronutrients, are nutrients the body needs in large amounts for energy and basic functions: carbohydrates, proteins, and fats.
Why are macros important?
Each macronutrient serves a different function in the body, like energy production (carbs), muscle repair (protein), and hormone regulation (fats).
Do I need to count calories?
If you have goals set for carbs, fat, and protein, there is no need to count calories.
Can I count calories instead of macros?
You can, but results will be better if you’re paying close attention to the composition of your calories. Meaning that you’re eating an appropriate macro-split. Counting macros allows you to see what your food is providing, such as protein, fat, and carbs.
Are all carbs bad?
No, complex carbs like whole grains and vegetables provide fiber and steady energy, while simple carbs like sugar offer quick energy but less nutritional value.
Tracking and Tools
Do I really need a food scale?
Tracking food is not a perfect science, but it’s important to be as accurate as possible, and using a food scale is the best way to do this. Even with measuring cups, it’s easy to overestimate or underestimate. Now, don’t bring your food scale into a restaurant or to Thanksgiving dinner. But when preparing meals at home, it’s best to be as accurate as possible.
How do I track macros?
Use any tracking app that you find useful. I use MyFitnessPal (the free version). You can check your macros, pre-log meals, see your fiber and sugar intake, and even create recipes. Most foods are easy to find, and it also logs your weight. Other apps like Macros First are great options too.
Should I use an online calorie calculator to determine my calorie needs?
You can, but remember, online calorie calculators are just an estimation. They don’t know YOU. They provide generalized numbers, but you can always upgrade your subscription to get your personalized blueprint.
What about restaurants?
First, look to see if the restaurant provides nutritional info—many do! If it doesn’t, don’t sweat it. The more you weigh things and cook at home, the better you’ll get at eye-balling portions when eating out. And remember, it’s what you do MOST of the time that counts. One meal will not ruin your progress.
Can you drink alcohol?
Yes, you can. However, always remember that alcohol stops the process of food breakdown and calorie burn, storing fat instead. If you choose to drink alcohol or include it in your meal plan, refer to the alcohol module for guidance.
Setting and Adjusting Macro Goals
Do I need to hit my macros spot on?
You’ll drive yourself crazy if you try to hit your macros perfectly. Aim to be within 10g of your carbohydrate and protein goal, and within 5g of your fat goal MOST of the time. Perfection isn’t required, but consistency is key for good results.
What if I can’t hit my protein goal?
One of the most common issues I see with clients is under-eating protein. If you aren’t getting enough, it’s nearly impossible to change your body composition. If you have difficulty reaching a minimum of 0.7g of protein per pound of body weight, try doubling up on your protein serving sizes in your existing meals. Protein is crucial for the body and should be prioritized.
How often should I change my macro goals?
It depends on your goals, patience level, and biofeedback (energy levels, motivation, gym performance, sleep, hunger, etc.). Before making changes, ask yourself:
- Have I been consistent in hitting my macro goals for at least 3-4 weeks in a row?
- Have I been tracking accurately, including all bites, licks, and tastes (BLTs)?
If you answer YES to both, it may be time to adjust your goals.
Lifestyle Tips and Best Practices
Why are macros important?
Macros help ensure your body receives the right nutrients for energy, repair, and optimal function.
Tracking food isn’t a perfect science—how can I stay accurate?
Use tools like a food scale, and try to measure portions at home whenever possible. Consistency matters more than perfection.
What if I eat out often or travel?
Learn to estimate portion sizes and choose options that align with your goals. Practice makes perfect, and one meal won’t derail your progress.
How does alcohol impact my progress?
Alcohol halts calorie burning and fat breakdown temporarily. Be mindful of how often you drink and consider it as part of your overall goals.
What should I do if I miss my macro targets for a day?
Focus on consistency over time. One day of missing your targets won’t undo your progress, but staying consistent will maximize your results.
