Part of getting really good at balancing your macros is the ability to be flexible with your food selections. If you genuinely enjoy eating the same foods every day, it's extremely simple. However, if you like to mix things up, it helps to know how much you can move around to fit other things in. Here is a basic list of what 30 grams of carbs looks like to make your meals easier. Weight of food for 30 grams of Carbohydrates Apple = 220 grams (114 calories) Berries = 250 grams (130 calories) Melon = 380 grams (114 calories) Banana = 140 grams (116 calories) Orange = 260 grams (122 calories) Pineapple = 230 grams (115 calories) cooked rice = 130 grams (144 calories) cooked quinoa = 140 grams (168 calories) cooked potatoes = 135 grams (117 calories) uncooked oats = 45 grams (169 calories) corn = 200 grams (161 calories) black beans = 130 grams (164 calories) carrots = 310 grams (127 calories) tomatoes = 750 grams (135 calories) lettuce = 850 grams (100 calories) pasta = 40 grams (149 calories) flour tortilla = 60 grams (184 calories) bread = 60 grams (162 calories) cereal = 35 grams (131 calories) Check your labels on more processed options. These are rough estimates, there will always be a slight variance even on fruits and veggies. If the calories are higher on any of these, it means it also has protein and fat. There is next to no difference between WHITE RICE and BROWN RICE and WHITE POTATOES and SWEET POTATOES. The micronutrient profile varies a little, but don't think you can only have one or the other. Reflective Questions 1. What are your primary carb sources so far? 2. How often do you swap in and out your carb sources? 3. Has your opinion of any of your food choices changes since you started?

Level Up Accountability Sheet - Google Sheets Your choice of meat matters a lot! My "guru" prior to getting into macros were very diligent about drilling how important it was to ONLY eat grass-fed, cage-free, wild-caught meats. Not only do these meat cost more, but they often are of a higher fat content. Which at that time was primarily 85/15. IF YOU ARE EATING GROUND BEEF, TURKEY, CHICKEN THE RATIOS MATTER. FYI NUMBERS FOR 4 OZ (113G) 80/20 = 287 calories (19g protein/23g fat) 85/15 = 243 calories (21g protein/17g fat) 92/8 = 171 calories (22g protein/8g fat) 96/4 = 142 calories (24g protein/4g fat) The ratio is based on the weight of the meat not the caloric load. So actually in 80/20 beef, 71% fat and 29% protein. Because 1 gram of fat = 9 calories and 1 gram of protein = 4 calories. This adds up quickly to extra calories. Remember that when you are dissecting a nutrition label, this is why I look at fat first, not carbs because that is going to play a much bigger role in the calories you are consuming. In comparison to their grain-fed, caged, farm-raised alternatives. The truth on this statement, not only because the animals are better ethically raised, but the more natural the animals eat to their natural diet, the fat actually has anti-inflammatory properties. The missing piece to this is, if the protein source is lean and/or fat free it doesn't make a difference in body composition. The protein from these sources is going to have an identical amino acid profile, which is what we are gaining from consuming protein. IF you have an ethical standard of how your meat is raised, by all means stick with the initial sources. If you are on a budget though, you can nearly cut your cost in half or less, sticking with lean options like: 96% or leaner ground meat chicken breast cod/shrimp/tilapia egg whites skim milk These will get the same aesthetic results as their alternative.

If you were unable to attend todays meeting, we discussed. -Foods to easy get your protein numbers up. -Ways to use protein powder to aid in sweet tooth cravings (Pancakes, oatmeal bowls, Greek yogurt, Creami) -What’s more important calories or protein? -how to easily adjust meals for tracking on myfitnesspal -what do I do if I’m short at the end of the day?

Carbohydrates Carbohydrates are an essential part of a diet for a person who pursues performance. While there can be debate in the topic of nutrition on what diet is best, having a well-rounded diet with intentional use of carbohydrates is the standard for someone who is looking to train hard, have breakthroughs with consistent results for sustainability. There can be a lot of questions on carbohydrate intake and which diet is best. The reason that a balanced diet with intentional carbohydrates works is because it allows us to consume nutrient dense foods like fruits and vegetables, and more dense sources like potatoes, rice, oatmeal, and whole grains. The general rule for processed foods is not to fear them. However, do acknowledge that they are easy to overconsume and should be treated more of a treat than a staple. For most people a diet with balanced carbohydrates from mostly whole food sources are the ones who are able to maintain the best success long term. If you are considering or have tried a very low carb diet (Keto, Carnivore, etc) while they can absolutely have their purpose, carbohydrates are essentially eliminated. For most people when foods are eliminated, we tend to crave them more. When we crave those foods we now feel shame or guilt. This makes us feel like we are failing, and now instead of forgiving ourselves, we are more likely to just give up. If you've experienced this behavior in the past, these diet plans may not be the best bet for longevity of adherence. Easy Nutrient Dense Carbohydrate List Vegetables (Asparagus, Broccoli, Cucumbers, Green Beans, Salad Greens, etc) Fruits (Apples, Berries, Melon, Banana, Citrus Fruits, etc) Starchy Carbs/Whole Grains (Rice, Potatoes, Quinoa, Corn, Breads, Pasta) Because carbs are 4 calories/gram, like protein they have a lower net intake on calorie intake than fats as well. Meaning for most people, when whole food carbohydrates are consumed like from the list above, you're actually less likely to overeat than on higher fat foods. Foods with added sugars and fats like pizza, candy, chips, fries, etc can be eaten in moderation and prepared in ways that are able to be reduced in calories.

If any of you are looking for Black Friday deals of my favorite appliances, supplements, etc What are some of your favorite staple appliances, supplements that you have on auto refill? Here is my link of everything I use. https://www.amazon.com/shop/ywfbryce?ref_=cm_sw_r_apin_aipsfshop_aipsfywfbryce_ZD0TNJ5WWHQA729XKM6E&language=en_US