#FTRACKINGLETTUCE | Tracking macros 101
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Hey guys, what is up? Welcome to episode three of the podcast. Today we're going to be talking more in depth about macros, you know, what they are, how to find them for your goals, all that stuff. All that goodies. But first we're just going to chat a little bit, you know, the usual catch up. Sam, what have you been doing since we last spoke?

Oh goodness. So I was obviously in Dallas last weekend. I had so much fun going out to the Rise house. You know, I saw Jay and Flores compete. I love being in that environment. I was literally texting Taylor too. I was like, I need to like be in this environment more often because it's so motivating. It really is. I loved it. Yeah. I was so excited.

And I was like, wow, I need to do a bikini competition tomorrow. I know. Watching the girls on the stage, I was like, damn, they look so good. It was crazy. And, like, seeing it in person, too, like, it's so different than, like, I would see TikToks or whatever from the Dallas, like,

the actual thing I'm like these videos and stuff are just not doing it justice from like what I saw in person it's crazy yeah it was crazy it looked like a lot of fun I was home because I've just been traveling a lot I think I said that last episode but I'm finally home and just back on it and my focus has just been being on my grind and working out and tracking and just getting my life together also I feel like my move date is gonna just sneak up on me

So I'm trying to get rid of things, like get rid of a lot of clothes. This is like my fourth trash bag of clothes I'm taking to Goodwill. Like I'm really trying to stay prepared for this move because I think it's going to sneak up on me, especially because I'm traveling like three more times before I leave. I love it. I was literally in that same situation. So I know, I know how you're feeling and I know it's going to sneak up on you. Yeah.

but it's gonna be like a week away and your your anxiety is gonna be like flowing and you're like but then you're gonna move in you're like why was I so anxious for like two weeks straight beforehand yeah my boyfriend was like so you leave in like three weeks and I was like no like a month and then I was like wait yeah no I am three weeks out I was like wait maybe you're right

I was even on like a city walk yesterday. I was like walking around, like looking at everything. I'm like, ooh, I'm going to do this with Taylor. We're going to go there together. We're going to do our walk together. All of the restaurants, I cannot wait. We need to make a massive list of the restaurants that we're going to go to and just check them off, rate them all. I can't wait to go back to Torchy's to have those.

Oh my God, guys, if you are in, actually there's obviously Torchy's probably like in other cities too, but Austin, if you're in, if you need to go somewhere and get tacos and margaritas, go to Torchy's on, I think it was what, second, third street and ask for Zach as your bartender. He's the man. He is so nice. Yeah. When I moved there, if you want to find this on the weekends. That's where we'll be. Yeah.

like every what friday yeah literally i love that and we've just been super busy like especially doing this podcast where we stayed consistent three episodes down yes ma'am we're doing the thing thank you guys again for the support we're getting closer and closer to that swipe up we are at 8k i think we're at 7k last episode so you guys helped us out

um a nice little thousand follower increase but we're still missing that swipe up so I know guys that's another thing too it's making it so much harder like I said last week to post on the stories and stuff because we don't have the swipe up like we want to be able to like post on the thing be like oh it's available on apple music swipe up but it's so much harder to do it on that because we don't have like an easy access for you to do so so you know share our page continue doing it I don't care if you need to share it like three times a week yes we really appreciate it

Anyways, I think that's pretty much all we've been up to. So let's just get right into it, I guess. If you didn't in the last episode, you should definitely go back and check that out because it's just about our journey with tracking macros. Listen to that. First, you could pause it and come back or you can finish this episode out, listen to it after. Make sure you give it a listen because they definitely go hand in hand. Yep.

So I guess let's just like, you know, jump right into it. Obviously I think the basics of macros, we all know, or some people don't even know. Cause I didn't know until I really learned what like a macro was, but it's protein, carbs and fats, my friends.

They all have their specific needs and super, all super important, but let's just break it down. I'm going to kind of like go over it, I guess, like in the simplest terms, but as you know, protein is the most filling macronutrient is the most important macronutrient. And I guarantee if you've never tracked macros before, you're,

50% of you are probably not eating enough protein. Can you agree with that, Taylor? Yeah, for sure. Like, like, um, and mostly, um, our demographic, maybe not everyone. Yeah. But like our demographic 1000%.

Yeah. So obviously protein is going to be the building block of muscle tissue. It is so, so important to make sure you're getting in there. It's essential for muscle growth and repairing of the tissue. It's obviously important for us females with our hormones and it is great source of energy as well. Although carbohydrates are a great source of energy, but protein is as well. And then obviously our carbs. Do you want to talk about carbs? Carbs, my favorite macronutrient of the

three for sure um carbs get a bad rep they get so much trash talk you know like keto all that stuff like I feel like growing up when anyone around me wanted to diet it's always I'm cutting out carbs I'm not eating my sandwiches with bread like I'm taking the bun off my burger like I'm swapping out I'm not eating bread like all that stuff was all I heard when it came to dieting

And I'm like, what on earth? Carbs are so important. They are basically just your energy. They are...

They're so good for you. Eating carbs is going to fill up your glycogen stores in your muscles, which is going to get you through your workouts, which is also going to keep you full looking and give you that pump when you have carbs in you or else your muscles would just be deflated and you'd be so weak and so low on energy. So your carbs are going to be things like oats, bread, rice, pasta, fruit. Yes, fruit is good for you, even though it's sugar. Carbs are so, so, so important. Trust me, if you feel like you've

been stuck or restricted in your diet, increase the carbs. I promise it does not make you gain weight. It will not.

Yeah, no, like I remember like the whole low, low carb diet and all those things, but you'll start to realize too, or even if you don't notice it right now that you're under eating and carbs, like the signs of under eating are crazy. You have low energy loss of period or just a very, um, what's the word I'm looking for? Um,

Like not a regular period. You're constantly cold. I was always cold. Low sex drive. Never had a sex drive. Big problem of mine when I was younger. Moody, irritable. Making friends was so hard. You were feeling dizzy, lost your temper.

loss of hair. I literally, my hair, I, my hair was so thin, like it was so bad, but my hair's, I guess my hair's getting better, but carbohydrates, I think are the main macronutrient where you will start to see people are under eating because they feel like you got to go zero carb or whatever. And then when you go zero carb or you go low carb, that's when your calories go lower. And that's when you are under eating. So that's just putting it out there. Like guys eat, eat your bread. Yeah.

Yeah, and the reason people think carbs are like, I don't know, like empty calories or like that you'll overeat them and like gain weight is because

the carbs some people are thinking of are eating like cake, cookies, sugary cereal. If you eat a lot of carbs in that form, you are way more likely to overeat. They're very calorie dense because like, let's say a serving of sugary cereal is like two spoonfuls. And obviously you want like two bowls or you would like two pieces of cake. That's why carbs are kind of misunderstood. But for something like oats, brown rice, sweet potatoes, things like that,

those are so, so good for you and are not even in the same boat as like desserts, even though desserts are still going to give you that energy and are so great for you in moderation. We will kill some donuts on the regular from voodoo donuts. Yes, ma'am. I think about those all the time. They're so good. Yeah. That's just the difference. So they are the

Almost the same in your body in terms of like chemical breakdown, but one is definitely easier to overeat than the other. So your simple carbs, like your sugary cereals, your cake, your cookies, those are way easier to overeat than something like sweet potatoes, which is your complex carbs full of fiber.

And for my people out there that probably go to the gym, fasted or, um, workout in the morning, don't feel like having anything that's like high in carbs or anything like that. I challenge you this week. I want you to have a big bowl oatmeal. I want you to have toast, a bagel, whatever it is. And I guarantee you, you are going to notice such a difference in your workout. You're going to feel stronger. You're going to push through those final reps. You're

workout will probably last a little bit longer and you're going to have energy throughout the day. Um, so that's a big challenge I have for anybody that's listening to this and kind of relate to really feeling restrictive on carbs and feeling like you don't want to eat something heavy or like, you know, bread or anything before your workout, go ahead, do it, challenge yourself and experience with the fact that you're going to probably feel so much better from your workout. If you do get carbs in beforehand. Yes. And beforehand, not even just

breakfast right before but also at night um carbs past like 6 p.m are kind of demonized on the internet sometimes but if I'm trying to hit a heavy workout I need lots of carbs at night because remember what you eat isn't just directly turned into energy on the spot it needs to digest go through your body all of that so also at night don't be scared of carbs at nighttime

Yeah. Another thing too, to kind of don't have that your body doesn't even know what time it is. Yeah. Whatever you fall asleep, you wake up, but your body doesn't know that it's 10 PM at night. It really doesn't. I there's always those like diet culture myths of like, Oh, like your body won't be able to digest it better when you're laying down and sleeping. That is just so, so wrong. So false. If you have something big, like she said the night before and you wake up, whoo,

Those, those carbs are going to go to good use in your workout. Yeah. Especially like, obviously, like you said about digestion, um, since obviously digestion is such a personal thing. Like if that bothers your digestion, do you, but just no digestion issues and weight gain are not the same at all, which is a whole nother topic, but just prefacing that, because I feel like someone listening is going to be like, well, it, it's

makes me gain weight in my stomach if I like eat and then lay down digestion issues and bloating is not weight gain just putting that out there whatever one of you just thought that in your mind and that yeah I guess that's another topic we can talk about let's move into fats before we went for too long um but yeah then we'll move into fats obviously if fats also get a bad rep because you think fats

fat. There are healthy fats out there, my friends, and they are really freaking good. It's basically your body's insulin and you're a second source of energy. Okay. Your body is using your fats kind of absorb everything you've eaten throughout the day. Um, there's things like avocado, butter, cream cheese, regular cheese, peanut butter, nuts, all of those goodies, olive oil. Um, they are so good for you. It helps you absorb those fat, um,

I'm sorry, I'm losing my train of thought. It helps you absorb your vitamins throughout the day. A, E, and K, I believe. It's super important, insulates the body, gives you that energy, kind of bouncing off of carbs. As Taylor was saying, your main energy source is your glycogen source, which is your carbohydrates.

But if you're, you know, crushing it all day using all your energy and you get through that full source of your glycogen stores your carbohydrates, your body is then going to look for your second source of energy and that's going to be your fast okay so it's super important that you are enjoying your fats. Okay.

Um, but yeah, that's, oh my God, I'm like losing my train of thought. That's is what nine grand or nine calories per gram. Yeah. Nine grand or nine. I can't speak. You say it because I'm my dad is nine calories per gram protein and carbs are four calories per gram. Yes.

So you gotta be obviously a little bit more careful with like seeing those things. Like they can go a long way. Like if you're having like, let's say olive oil, like you gotta be careful with those things because they do go a little bit higher, but I'm not saying to be like afraid of them. Um, obviously that's why we track macros, track those healthy fats. Yeah. Um, so also with fats, they are going to help, um,

keep you full if you're eating something carb heavy. So they're going to like delay the release of carbs in your body, kind of slow down the digestion a bit. Now, I'm sure a lot of you guys have heard the whole food combining stuff. Oh my God. Stop. So when you hear that, and I remember hearing this straight out of the mouths of like the people, I don't want to like name specific influencers, but you guys know who promotes food combining. Saying that an apple and peanut butter

is what makes you gain weight because you're combining a carb and a fat. That is literally such nonsense. What combining a carb and a fat is going to do for you is keep you full. If you just ate the apple, the apple would go right through you and you'd be hungry in two seconds. Pair it with a tablespoon of peanut butter and now you have a snack. Now you have a balanced snack. So I actually...

agree with food combining in every rule that they tell you is actually what you should do. You should combine every macronutrient in each meal because that's what's going to keep you full fat. Let's say I'm on my oats. So I like peanut butter on my oats. That way when I eat them an hour and a half later, when I'm at the gym, I'm still getting that like delayed energy release. And I don't just have berries and oats.

leaving my body just like that we got some peanut butter it's holding you know me full and steady and really giving me energy for my workout fats are also really good for your brain and like we talked about with under eating in females getting in healthy fats it's going to be good for that too for your hormones and all that stuff so don't be scared of fat it is so so good for you

You have no idea the amount of influencers or just not even influencers, just people on social media that I see still like putting food combining out there being like fruit first, fruit first. I'm like, stop. Oh my God. Yeah. Like, and I know people don't mean harm, but I literally, it's triggering. I used to be scared of eating fruit. Me too.

in the afternoon like because I always thought like oh like a healthy-ish dessert would be having some like fruit and like peanut butter as dessert and then I got told that that's like the worst thing you can do for yourself and I'm like how are we making people scared of eating a banana at nighttime I used to nonsense

When I used to work for Herbalife. Yeah. That craziness episode. No, no, no. Listen to this though. When I did work for Herbalife, what I would do is I would pack myself up my fruit. Cause I would work at like 7. I'd have to be, be there by like six in the morning, pack up my fruit. I would have my fruit. Like I would have frigging strawberries and melon, like for my breakfast. And

And then I would go into having a shake for like my, my second breakfast. And then I realized I was like, oh my goodness, like I can't be eating these shakes because they're protein and carbs mixed together or something like that. So then I would literally just like starve myself all day because I couldn't bring anything else that was

a food combining source. I just like, it's so triggering to me. I literally like- Every macronutrient should be combined to be satisfied after a meal and to get in your macros for the day, you're going to want a little bit of everything in each meal. I would never be able to hit my macros if I couldn't combine a protein and a carb. Also, the reason that it's extra, extra nonsense is because no food is purely-

protein or like purely carb like oats are a carb but they also have protein yeah so that makes no sense like nuts are fat but they also have protein like

another rule we are literally breaking it so bad if food combining was like a serious full thing we'd be breaking it so bad with our oatmeal protein carbs and berries on top oh my god and oh and the fats we should be 500 pounds yeah right yeah like if food combining made you gain weight like we would be so like i'm telling not in it we just we food combine we combine oh god look at what they tell you not to eat and eat that

That's what you should do. Stop. They're like, chicken, rice, and avocado in the same meal. And we're like, nope. That's- Oh my God.

I want to like repost my, like, cause I said in the last episode, or maybe I said in the first episode, how my Instagram used to be a food page only. I want to repost the meals I used to eat so bad. Cause they're archived like on my page. And I look at them and it's just like, it used to be like a bowl with spinach and cauliflower gnocchi. And that was it with like a little bit of pesto on top. And then like some other meals would be like, Oh God, I can't remember. I'd have like chicken with like,

zucchini, zucchini noodles or something. Every meal I would have would be like 200, 300 calories max. And I'd have like two meals a day. Zucchini noodles are such a scam. Eat pasta. They really are. Carbs. If you want a better alternative to pasta, eat a protein packed pasta. Do not swap it for zucchini noodles. Anyways. Yeah. We were just trying to educate you guys on macros and we just ended up eating.

Oh God. Yeah. I guess we can move right into like how to kind of approach like your said macros. If you have your set macros and how to approach it based on your goals, because there are so many people out there that like have specific goals for themselves, whether it's to lose weight, build muscle, whatever.

do the same thing, um, body recomposition, whatever it is. Um, and as you guys know, there's the whole thing of reverse dieting, which I literally hype up so much on my Instagram, my stories, cause I've written pretty much 95, 99% of my clients through a reverse diet. Then there's also a calorie surplus and there's also a calorie deficit. So

I guess we could just jump right into it. Want to just jump right into it? Yes. Calorie deficit is the word thrown around social media often and for valid reason, but I don't think people understand exactly how to approach that because what people hear is, oh, calorie deficit. So let's just cut out half the food I was eating. And that's a big no. So

What are, how do you think someone should go about a calorie deficit like plain and simple. All right, so obviously, this is why calorie deficit bothers me so much is because someone can find their said macro or their said macros what they think their maintenance calories may be, and they think that they just need to jump right into a calorie deficit.

What I genuinely think for anybody that wants to go into calorie deficit because they want to lose weight is obviously find your maintenance calories and then take it so slow. This is not something... Weight loss is not something that needs to happen overnight. It's not something that has to happen in a month. It can happen within one year, okay? A calorie deficit or even a reverse diet can take...

a year. It doesn't matter, but you will need to take a deficit to lose overall body fat. Of course, I would recommend doing it weekly, bi-weekly where you're dropping your calories from 25 to about 200 calories. 200 calories is really pushing it. Okay. My, my friends pushing it, but taking it really slow bi-weekly is recommended, not decreasing every week. You want your body to kind of just like allow yourself to understand what's going on. You want your metabolism to

kind of realize you're act as if your metabolism is a person. Okay. You want your metabolism to realize what you're doing to yourself. Okay. So if you're dropping your calories, check how your body weight is reacting to it. If you are dropping your body weight, great, awesome. It's working. But if you're dropping your calories too quickly and you're not really losing weight, you're taking it too quickly. Okay. So bi-weekly is what I would recommend. I would say a

probably like 25 to a hundred calories. Um, you never want to go any lower than 500 full calories past your maintenance calories into a deficit and a deficit should only ever last about like six. Oops. I just hit my mic six to eight months. Um, if you're in a deficit for too long, that is when your metabolism will start to adapt. And when your metabolism adapts, that means your maintenance calories will decrease and you will start to realize you have hit a put

plateau in your deficit and you're not losing weight any longer, which then we can lead obviously into that's when you're going to need to reverse diet. So if you want to talk about reverse diet, which is why, since these issues are so complex, obviously it probably sounded like she just threw out a lot of information. I know it's so different for each person and it could be really difficult. You know, like let's say you've tried the calorie deficit thing. You've been yo-yo dieting. You are not seeing results. Highly, highly recommend working with a coach.

Obviously, we do one-on-one coaching and we help our clients through it. And a lot of them are lost without someone to understand. So if you are hitting a serious plateau and you just feel like nothing has worked, highly recommend working with a coach because you don't want to put damage on your body by just trying to get into this calorie deficit that your metabolism is just not agreeing with.

So always really take into consideration getting a coach. Yeah, that's a good point because I would never recommend anybody going straight into a calorie deficit. Anybody. I would always recommend reverse dieting first or sticking to your maintenance for quite some time because your metabolism is so, so important. Like you,

You cannot lose weight unless your metabolism isn't in a good place. Especially, like I've said with most of our advice, obviously we're speaking toward our demographic and 16 to like 24 year old girls. I'd say the vast majority should not be dropping calories, if any at all.

You can lose weight and eat more, my friends. Like that is why I preach reverse dieting. Yes, when you're reverse dieting, I've gotten some slander on my like Instagram a million times for this because I say, oh, you can lose weight from reverse dieting. Yes, reverse dieting is still a deficit because you're still below maintenance.

Um, but you are increasing, so you can still lose weight and eat more food. Okay. So reverse dieting is a slow process of increasing, or you can do this through decreasing from a surplus, but anywhere from 200 to, um, 25 to 200 calories weekly, biweekly, whatever it is, I always recommend taking it slow. Like I said, um, whereas the process of boosting your metabolism and creating a new maintenance for your body. Okay. Um,

That's why I really, really recommend this for anybody. If you're eating probably like, I'm just throwing numbers out there, by the way, if you're eating anywhere from like 1500 calories, reverse diet. Okay. If you reverse diet, this can, this process can take you anywhere from like three months to 12 months. My reverse diet personally took me about a year to do because I took it so slow. I was just so nervous to one track. I was nervous to increase. So that's okay if you want to take it slow, but, um,

it's just really, really important that you do find a higher maintenance. And with a reverse diet, you're actually able to put on muscle and you're actually able to lose weight at the same time, which is called body recomposition. Yeah. So when you're eating more food, you are increasing your metabolism, especially if you do this process while lifting weights, duh, but you increase your metabolism. So when you're calorie deficit, which is eating,

less than you burn. What you burn is pretty much your metabolism, obviously movement from the day also, but that's your metabolism. So by eating more, you are increasing your metabolism, assisting in losing some body fat. It all goes hand in hand. It's one big complicated like circle of calories and whatever, but it's pretty simple when you think about it logically.

And again, with the lifting weights, you're going to lose fat and put on muscle, especially as a beginner. Um, the changes come much more drastically when you're prioritizing protein, eating enough calories and lifting weights, um,

And that's what body recomp is basically is losing body fat, putting on muscle. You may not see any changes in the scale. The scale may go up. The scale may go down. It may stay the same, but let's say you're losing inches. You feel tighter. You see muscle definition. That is body recomp. Yes. And then I guess that could lead us right into obviously going into a surplus. We love a good surplus. Yeah.

Yeah, no. So as Taylor was just saying, the, basically the more muscle you have on your body, the more calories your body will burn at rest. That's why we recommend anybody prioritize putting on muscle. Okay. And that can obviously be done in a reverse diet. It can be done in a deficit. If you're really prioritizing, um, pro or protein and you're really new to the gym, um,

but I'm not going to say that, Oh, you're going to, you're going to gain muscle in a calorie deficit. No, no. Um, I will say you will confidently build muscle in a surplus in a surplus, AKA bulk. I think the word bulk kind of gets a bad rep because for females, like, Oh,

bulky, like we feel bulky, but no, that's just, that's, that's just the name for it. You're not going to get bulky from going into a bulk. Okay. Um, it simply just means eating more calories than you expend during the day, AKA your maintenance calories. But again, increasing, I feel like I'm on repeat with this.

increasing anywhere from 25 to 200 calories weekly, bi-weekly, never going anywhere above 500 calories of your maintenance. And this process can honestly take you as far

long as you want, like three months, six to nine months, whatever you want. Um, just, I guess it's one of those things where you, you got to get comfortable with, you know, putting on weight because you will be putting on, depending on how fast you go, um, body fat and muscle at the same time. But if you take it much slower, you lower the risks or not risks, um, lower the chances of putting on fat, but it's just one of those things where you've got to get comfortable with it.

Yeah, especially as a beginner, I get questions all the time. How did I gain muscle without really gaining a lot of fat? That was mainly because it was my first time doing so. Obviously, I put on a little bit of fat, not even really though. I really just gained

muscle and like the slightest bit of body fat kind of where I wanted it. It worked out really good for me. I felt great in my body because it was my first time doing it. My body needed the calories, started lifting heavy. It was perfect for me. If I go into a bulk, let's say when summer ends, I will put on a little bit more body fat because I've already gained weight since that first bulk. It's going to be a little uncomfortable for my body, but I think it's such a good mental challenge if you suffer with like body image issues, because

I feel like I focus so much more on like my strength. Like when I was gaining, my main focus was how strong I was getting. Yeah. You don't even realize where, like you can see the beauty in not caring about being small. Exactly. I honestly, like right now I'm in a situation where it's obviously summer and I'm like not

I'm, I wouldn't say I'm in a slight deficit. I'm just adding more cardio and decrease my carbs a little bit, but it's just like looking back on like being in a surplus, like, oh my God, I miss that feeling of being so frigging strong in the gym. And like you said, like, I really can relate to like not even noticing the weight that I gained. It's like, it's so empowering and so fun going into the gym and hitting new PRs like all the time. Yeah. And knowing your body needs it too. Um,

And like I said, I was a beginner. But if you are like total, total beginner, I would suggest just going for your maintenance calories and seeing how your body reacts to starting to lift and like, even at your maintenance calories, like prioritizing your protein, going into crazy stress about not knowing when to cut or bulk is honestly just going to waste you some time.

I did a bulk for like a while and even then like I took it so slow I didn't even track so I honestly can't even tell you how many calories I increased by but I was definitely eating more did not let myself be hungry I was still trying to eat relatively I know people don't like the word clean but I don't know how else to like say it I eat pretty much the same food whether I'm

trying to gain or lose weight, just different portions. Yes. That's really important to touch on too. People think about all this stuff and then people are like, well, what should I eat in a bulk? Like, what should I eat in a deficit? You're going to eat the same foods, just smaller portions. Um, except for a few exceptions of, of course, there's probably a higher calorie or lower calorie swap, maybe for the same food that you can switch. Um,

but you're going to eat the same foods just so I don't switch the portions. If any of you were confused on that, there's no specific foods to eat for either scenario. Yeah. Like an example is like when I had breakfast, I used to literally have like 80 grams of oats. Now I'm probably doing like 60 grams, 55, 60 grams during the day. Um,

but that, Oh, that's another thing too. We should touch upon is when you are going into a deficit or if you're going into a surplus, the only thing you really should be changing is your carbohydrates. You want to keep your protein the same, like pretty much the entire time, um, until you start to realize that your body weight is really, really changing. Like if you're like your body weight's really changing, but if you do go into a calorie deficit,

or a surplus, change your carbohydrates first. Like that's the only thing you should be changing like week by week. Yeah. You want to gain or increase like 50 calories or whatever, but make sure that's probably like 10 to 20 grams of something, AKA your carbs. Yeah. That's going to be your easiest to do also because

All you have to do is take a little bit out of your oats, take a little less rice in a portion. You're eating the most grams of carbs in your day. For example, 200 something grams of carbs versus like 40 grams of fat. So if you were to take the calories out from fat, you would be struggling. It's way easier to take it out from carbs or add in carbs. Yeah.

Adding in a lot of protein is kind of counterproductive. If you're already eating a gram per pound of body weight, you don't need to like increase your protein by like 10 to 20 grams. That's pretty counterproductive. Everything else is also important. You need to also increase your carbs.

Yeah. I guess that's another thing too, is like talking about protein intake because for us females, like there's such a misconception on like how much we can be, should be consuming a day. Like there, I know a bunch of guys that will be eating like 1.2 to like 1.5 grams per their body weight. But for females, like we carry fat stores so much more obviously because of our breasts or butts, like whatever. Um, but we should definitely be eating like a different, um,

variety than men. I'm trying to find my Instagram that I posted. I wrote up a little graph for how much we should be eating a day, but I guess you can keep talking and I'll find it. What's that? I said you're queen of informative Instagram captions. Oh, I know. I don't even know where I put it. I need to reorganize my Instagram too. That is another thing. I have been slacking with my guides. I don't know why.

But if you guys want to check out my macro one-on-one guide, I feel like guides. Do you think when, when we say to people like our Instagram guides, like, do they know where to go? Highlights or like, no, not even like the guides guides. Oh, I know what you're talking about. Like, I feel like a lot of time I'm like, I'll be like, oh guys, go check out my guides. And they're like, what? And I'm like, you know, like the little,

like the thing like I don't know I don't know how to explain like where it is but like where the IGTVs are and like where your wheels are like there's that button and it looks like a book it's a guide I know you're talking I only have one of those that I don't update it that much I need to be better at it but yeah um you guys can let us know on the podcast Instagram do you look at those would those be helpful yeah comment on a post I'd love to know

I found the post that I was talking about. So for females, okay, obviously guys, if you want to find this on my page, you can find it on your page for a visual reason, but for protein, I get this question all the time, how much protein we should be eating. Because I said in the last podcast, like, Oh, I only tracked protein. So if you want to be tracking just your protein, or you just want to figure out how much protein you should be eating based off of all of your macros. If you have 15 to 20% body fat, you want to be eating 1.1 grams per

your body weight. If you have 21 to 30% body fat, you want to be eating around one gram per body weight. If you have 30 to 35% body fat, you want to be eating 0.9 to one gram. And then if you have 36 to 40% body fat, you want to be eating 0.7 to 0.8 grams per

Um, a protein. And then lastly, you're 41 to 50% body fat. You want to be eating 0.5 to 0.6 grams of body weight or per I'm sorry, grams of protein, um, per body weight, because you don't want to tell someone that has like

40% body fat compared to someone that has 20% body fat to be eating one gram per pound of body weight, because then that's just like a ridiculous amount of protein that that person will be eating. Um, so based off of your, um, your body fat percentage. Yeah, that's actually a really good, um, breakdown. I think for most of you, I feel like if your body weight is, let's say like

like let's say you're like above the age of like 18 or older, like maybe in your twenties and your body weights like under 150 or around like, like a hundred to 150, you're probably good with like a pound. I mean, a pound. Yeah.

Yeah. That's probably pretty solid. You don't really need to be eating anywhere close to like 200 grams of protein. Yeah. Hell no. I don't even think that would sit well in your stomach. That's a lot. That's like, you'd probably be like dry scooping protein powder. Yeah. That's like a lot. Yeah. No, I've noticed even too, like these where I do get too much protein, I even notice it. I'm like, whoa, crap. I'm not digesting this very well.

Yeah, that's definitely something to note. I'm glad you brought that up. That was a nice little in-depth topic and definitely helpful for people. So that was basically what we talked calorie deficit, bulk reverse diet slash like body recomp. You really have to analyze your goals, starting position, um,

other activities you do in your lifestyle for example maybe you're lifting weights but you also have a super active job there's so so so much that can go into finding what is best for your goals so it would take a lot of analyzing your lifestyle or like I said before working with the coach and you got two of us right here no not in my bio yeah not even like the importance of like

like there's so much that goes into it it's also the accountability like the amount of times like I know I'm doing this on my own but like I don't have a coach for myself where but it's just like

If you're really serious about like your weight loss journey or your weight gain journey, and you need that accountability, like I bet you, there are so many people that are half slacking out there that need that accountability when it comes to macros. Like, yeah, you know what you're doing, but are you consistent with it? Maybe not. No. Okay. Well, guess what? We got you. We got you your accountability right here. Links in bio. Yeah, exactly. I like low key need a coach. I know I could even be like my own coach, but I'm just like,

that's why how would I punish myself that's why it's good when we hang out I feel like in the gym like we coach each other like as like personal trainers in the gym yes

Like we keep each other accountable just by like, you know, if you meal prep, I'm not going to go get Chipotle. Like, like we're both going to. I'm not going to lie though. I've been slacking on my veggies guys. When Taylor was with me, she literally was the reason I bought a bag of spinach and started adding it into my meals. I haven't done that since she's been gone. I need her to come back so I can start eating my spinach again. And I meal this week. I meal prep tofu rice.

peppers and like cut up like cherry tomatoes and I measured it all out I put them in meal prep containers and I'm like adding greens to it and like G Hughes on top meal prep oh I'm so proud of myself guys like I said I was gonna meal prep and normally I say I'm going to but then in the moment I come back from the gym and I'm hangry and I'm like nope not today making one meal eating it but I went grocery shopping carefully bought out what I was gonna get and

I think I said this last episode, so easy to shop. And it was like cheap because I know my macros and I know what I needed to eat. So I only bought what I needed for the week and meal prepped. And I'm very proud of myself. Exactly. Just sharing it with the world because I want people to know that I know that I've fallen through.

That's another thing we should touch on too is like what to track. Cause like, I was just thinking about it, the whole G Hughes thing, like, yeah, it's a sugar-free like low calorie, like sauce or whatever, but there are so many things out there that guys, you do not need to track these specific things.

Like your greens, your veggies, you don't need to track these things. Like, yes, you'll see in my story, like I'll put like a screenshot of MyFitnessPal with like maybe the veggies in there. But the only reason I'm screenshotting that I'm putting on my story so that you guys know what's on my plate of food for like the recipe. But I don't track like,

veggies I don't track sauces what else is there that you don't track uh pre-workout or energy drink yes those two that guys those things will lead to such a very toxic relationship with you and your my fitness pal and just everything like I also don't track oil if I barely drizzle it to grease it yeah like it's more just knowing like okay are you dumping oil into this pan or did you lightly drizzle

I'm vegan. So I eat a lot of greens. I don't track them. What I'll do. Let's just say right now, the example I gave I meal prep tofu, rice, peppers, cherry tomatoes, and then I'm topping it with like spring mix the peppers, cherry tomatoes and spring mix do not go in my fitness pal or the sauce. How I basically go about that is at the end of the day, maybe I'm just short, like 10 grams of carbs. Yeah. Pretty much like

all the greens and maybe sauces I didn't track. And that's good enough for me. That keeps my relationship with it healthy. I also don't track the little bit of oil I use to grease a pan. Maybe I'll just be short five grams of fat for the day. And I'm like, well, I put a little bit of oil in the pan. Like exactly. It honestly doesn't matter as long as you're mindful of portions. You got to be realistic to yourself. You can't be like, I'm not going to track these like

five tablespoons of olive oil I'm eating on this salad that's a little unreasonable but if you're mindful of your portions you don't need to track that stuff it's like Sam said it's just gonna make things really unhealthy I used to be terrified of putting oil in a pan I used to even be terrified of salt um but now that I don't care about those things and I just track macros it's just so much better

Yeah. I got a comment on one of my TikToks the other day, cause I put like a recipe out there and I was using one of the sugar-free GQs, like whatever. And I got a comment from one of these girls, keep in mind, this girl follows me on every single platform. So if you're listening to this, I hope you kind of understand this, this is to you. But she was like, why use the sugar-free dressing? Like that's so triggering. That's so, that's such an eating disorder habit. And

And I'm like, thinking to myself, I'm like, have you tried the G Hughes? Do you know how good it tastes? Literally the best frigging sauce I've ever had in my entire life. I don't think a single orange ginger sauce can compare to the G Hughes sauce. It's so good. Like it's so good. And also there is,

nothing wrong with maybe not wanting added sugar. Like I'm all about eating desserts, eating, you know, like candy if I want it. I'm all about it. Trust me. But to me, there doesn't need to be added sugar in my ketchup. Right? I just don't think it's needed. I would, let's go get ice cream later. Down, let's go get Voodoo Donuts. I don't think my dressing needs added sugar. It's the same exact thing as soda. Like,

you're having a zero calorie Coke or the sugar Coke. Are you going to tell that person that they're disordered because they're having a zero calorie Coke? No. So why are you telling someone that they're disordered because they're having a zero calorie dressing? Like, I just don't get it. And yeah, G who's is just good. Like 10 out of 10. It's so good. If you're like, don't care about macros in the slightest. It's good. The orange sauce is very good. You guys all need to try it. Really good. Like

Oh my God, I'm getting hungry because I have like lunch waiting for me. Oh, I have tofu and rice waiting for me with actually with the G Hughes sauce.

Um, actually guys, I am going to be posting a YouTube at the end of the week of my entire meal prep for the week. Like I bought my groceries, filmed that, showed you how I like measured out my tofu and everything and how I like organized it into four different meals. So be on the lookout for that. I'm kind of doing that too. Not as in depth of a meal prep, cause not going to lie when I was filming, I was hungry. I needed to get it done. Oh goodness. But I vlogged, um, three days. I'm vlogging a little bit today too.

I'm not really sure when I'm going to end it, but it's kind of like my get back on track. Like where I show what I got for groceries. So that's two fun new videos coming this week. You guys got like three platforms of great information. Me and Taylor's personal pages, the podcast page. Jeez. So since we talked about what not to track like at home,

Do you want to touch on like restaurants? Of course. This is like my favorite subject because I, I love being able to allow my clients to feel empowered and confident going to a restaurant, knowing that they can still conquer their goals and still eat healthy. And I guess like really just touching on like a basic, basic meal, basic dish. My go-tos are, I'm going to tell you guys are going to be

I don't want you guys to feel like you have to track what you're getting at a restaurant. I don't want you to feel like you have to pull out your MyFitnessPal and track it, but I want you to feel that you should be mindful of what you're putting into your body. Especially because there's two different types of people. If you know you're eating at restaurants five, six times a week,

and you want to track for your goals, you're gonna have to kind of track what you're getting at these restaurants if you're eating out that often. Someone like, let's say I don't really eat out that much. So if I go to a restaurant, it's not something for me to stress tracking because I probably haven't gone to like a restaurant similar in like a month.

Yeah. So you kind of have to know whether it's necessary or not necessary. Like, is it literally five times a week or is it once a month? Yeah. I mean, if you're going out to eat five times a week, girl, girl,

cut back on them because that bank account is going to hate you. Yeah, for real. But no, like my like go-to dish. And what I tell like my clients is like, make sure you're picking something that's high in protein. Okay. I will let, have them look at their entrees. Like the entrees are great options, like a fish dish, a chicken dish, um,

a, like a plant-based burger, what are some options for you that like you would say? So a plant-based burger is honestly my go-to because like you said, protein and I, let's say as someone that's vegan or even just anyone really, you might think, oh, I'm going to get a salad, but I was like, no protein, no nothing. You're hungry in three seconds and you're just going to snack. So I would rather eat a very filling burger.

um, at a restaurant because I know I'm getting a way more balanced meal. You can even get maybe a side of veggies, maybe instead of like the French fries, get like the salad, they have a side of veggies because that makes it a completely balanced meal. You're getting carbs, you're getting protein from burger and obviously veggies. Um, I am kind of

bad to ask about restaurants because normally I can only get like one thing on the menu and I don't have much variety yeah other restaurants we really like um are going to a place where you build your own bowl my favorite belay restaurants ever I went to Disney and my mom was like oh there's a restaurant because they had left and she was like oh right by the ride you're on is a restaurant you would like and then I was like oh I wonder what it is I walked outside it was a build your own bowl place no way she knows

The fact that they're coming out with so many more like restaurants that are like that, like the style of like Chipotle or like Cava or something or Sweet Greens, like, oh my goodness. Those types of places make me so happy. If you, if there's a guy out here and you're listening to this, if you want to take me on a date, take me to a build your bowl place. They are so good. Sweet Green? Yes. No, don't take me to Sweet Greens. I have PTSD. You guys will never know. But yeah.

- Stop, you just attacked me. - Those are my favorite places to go, especially as someone who is plant-based. If you guys are vegan like me, those are the best places to go, honestly.

And when you go to those places, when you can get a base, normally they have some type of like, do you want like greens or rice? Half and half, baby. When I go to like, sometimes I'll get, sometimes I get a salad at Chipotle and put rice, but it's basically the same thing as getting a bowl and having lettuce on top. It's really no different. When we go to Chipotle, I don't know if you guys have Chipotle, I do half kale, half like noodles. I like to do half and half. I do it at Sweetgreen too.

Um, because like I said, kind of about getting the burger, it may seem super healthy to throw just only greens, but you're going to be hungry and you're going to be slacking on carbs. So that's what I basically order at restaurants. Sometimes I do double protein because the protein option, um, like as a vegan may not be substantial as one serving. Like I do like half a block of tofu at home. And if they're giving me a little like scoop at Chipotle, I kind of need double protein.

Yeah. At Chipotle, I literally say extra. Like, if they're scooping, I'm like, give me extra. Give me more. Yeah, the... Don't charge me. It's, like, not enough on its own. Bullet, though, doesn't mess around with the tofu. They do not mess around. They give you, like, whole block of tofu. They literally...

I am not kidding. I think that like, there's probably like 50 grams of protein. Like when I get the chicken in the tofu, I'm like, holy heck, not complaining though. So good. That's my go-to or even, um, I really like eating out. I like, let's say like Asian food. That's pretty easy to track getting like, that's another easy place to kind of get like rice protein and a vegetable. Um, yeah, that's some of my favorites.

favorite balanced meals like a plant-based burger oh mexican food i guess like because we kind of said chipotle but mexican food is great mexican food is great it's so easy like so easy to just see like carbs protein fat it's like right there whereas something like let's say i don't know like italian food where you're just getting like straight carb i feel like mexican food is so balanced i love mexican food

yeah like we just said we literally already said he's at torchy's tacos right big taco or the place we went to in miami that that general i don't even know how to say oh it was called naked taco it was so good it was tacos it was tacos and margs are like my go-to when i'm going out tacos i've been big on quesadillas because when i went to visit sam yeah yeah and ever since then i've been

I had quesadillas the other night for dinner. They were so good. Well, on quesadillas, it's been like my snack too. Like I'll make like a loaded one for lunch or if I just want a snack, just a carb balanced tortilla, dairy-free cheese, fold it up, microwave it. If you guys don't have the Mission carb balanced tortillas, you need them. They're so macro friendly and amazing for wraps and tortillas. Yeah, the ones from Trader Joe's. Yeah, the Trader Joe's ones are awesome. Yeah, they're just really small, but they're so good.

Also when eating out, if you're tracking some basic things, I mean, if you're getting alcohol, that's a different story, but drink water. Like don't order like a soda or a lemonade. I'm telling most people when they do anything regarding health, tracking, anything like that, I don't think soda or very sugary drinks are good for you. I mean, obviously I drink energy drinks, so who am I to judge? And everything in moderation, okay?

obviously but if you're going out often just drink water it's going to be way better for you way better for your digestion way better for everything speaking of drinks i'm also on a diet coke kick which is really not good but i had a diet coke in disney world and i really liked it and i haven't had soda in so long i literally can't remember the last time i had soda i'm just not a big fan of it maybe if i had a diet coke like you did i'd be like oh this is good

It's kind of like drinking like an energy drink in terms of like having something to drink. That's like not water. Yeah. Yeah. No, I do that a lot too. Like not, like not with like, I guess, I guess with seltzer water, I guess it's just so different, but like, I like not drinking water all day. Like I do have other sources of liquids just because water gets boring. Crystal light is good too. Putting some like, um,

crystallite powder in a drink. And I know people are probably going to come at like this whole section, the artificial sweetener nonsense. Artificial sweeteners are not bad for you. They have zero studies of being bad for you as unless you're eating or sorry, drinking like 30 diet Cokes a day. Do your research on it. They literally don't have research on being bad for you. I mean, your body, your choice, but don't be scared of artificial sweetener because we're talking about GQs. I feel like people are like,

oh but like take the extra like calories or carbs because artificial sweetener but it's not bad for you like yeah it's really not bad for you at all i hate the whole thing of like oh if you can't pronounce the ingredient it's bad for you and that like yeah that's not real artificial sweetener that's not true at all there's someone that put like this whole ingredient list and they were like looks super processed right it was like the chemical breakdown of a blueberry and it was like what is like in the like i just thought it was funny

But yeah, because I feel like I feel like I can just tell what the comments are be what the comments are going to be while we're talking. So since we were just talking about zero sugar thing. Yeah, the artificial sweetener comments are going to come. Yeah, no, I'm not bad for you. And that's my everything in moderation is having artificial sweetener because I'm not just trying to eat plain tofu and rice and water. Yeah.

Imagine if we just popped on here and we were like, all right, guys, this is what you're going to do. You're just going to indulge in like a bunch of carbs, processed foods, eat all the artificial sweeteners, have all the sugary, sugary dressings. Like I sometimes I can't take myself serious. What time is it? It's 1230.

I think we've been going for like almost an hour. Yeah, we definitely have. This is a subject that could go into very big details in every aspect that we've talked about. So it's just like, we could keep going. Yeah, but I think we've been going for almost an hour and we touched on really the important things. You guys know what macros are, what they do, eating that's right for your goals,

Yeah, basically all of that. Obviously we didn't go too much into detail on like specific amounts of things and stuff because like we said, that is our, our style. And that's why you work with a coach. Yeah. And that's the reason.

If you're still listening to this, I hope you are. I hope everyone finishes through our podcast, but if you guys are still listening to this, I've preached this a lot on like on social media and stuff is like, we don't want to cut ourselves shorts, you know, like we got to make our bread somehow and.

We do get a million DMs a day of like your life story with how tall you are, how much you weigh, how active you are, how much you're eating. And like, guys, we love you so much and we want to help you, but we cannot be cutting ourselves short. We need to be putting our clients first who are actually, you know, paying for us to help them. We do give so much free information out there to help you guys. Like, seriously, like it's just, we need to be putting our energy into, you know,

our clients that are actually, you know, paying for the service that we provide. Um, so I hoped all of this free information that we give you guys can seriously help you, um, just down the road. Like if you seriously need, like Taylor was saying, like help with specific macros, like that's why you got us. Um, but hopefully everything we touched on today helped.

Yes, of course. Like, and Google is such a good resource. YouTube is such a good resource for people like ourselves that also put out information. There's so much you can deep dive into, but that's

you know, we're only two girls, we can only say so much for one whole hour. So I hope this helped. I know it did. Cause I know we get some of these questions a lot and I feel like I answered so many like frequently asked questions I always get. Yeah. Good luck on your tracking macro journey. If you decide to start, um, I hope you all get those, those gains that you want.

Gains, baby. And don't forget, I know last time when we dropped the podcast last week and we talked about the macro cap thing, I have gotten tagged in so many stories of being like, oh, my macro cap. Like, guys, keep tagging us in those. Those are so fun to see you guys making your like little concoctions that you make at the end of the night when it comes to tracking macros.

Yes, it's so fun. It's so fun. I'm going to go run to eat my meal prep. Me too. Tofu and rice. I'm so excited. It's 1.40 right now and I haven't eaten lunch. Oh yeah, it's only 12.30 for me. Let's run. Run to food. Bye guys. Bye guys. Love y'all. Bye. Mike Rowe here with a radical idea. If you want to see more companies make more things in this country,

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