How And When To Change Macros

How & when to adjust your macros. *giveaway closed!* @paige.wehrman won!)
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🧐Feel like you’re stuck in a plateau after a few weeks/months in a calorie deficit?
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👉🏻After checking your adherence (BIG #1 priority here-remember we don’t want to decrease cals if we’re not being consistent!)
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📆After 3-4 weeks of consistency and not seeing any progress from progress pictures, measurements, the scale, how your clothes are fitting or process in the gym THEN you can change your macros
(although 99% of the time it’s the lack of consistency that holds back our results!!)
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💯If it’s time to decrease, drop calories by 100 and monitor for another 3-4 weeks. You would take these from either carbohydrates or from fats or a combination of both. (Never go below 40g fat for women or 60g fat for men).
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Example: currently at 1700 calories 130g protein, 165g carb, 58g fat
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Decrease by 100 cals:
1️⃣1600 calories 130g protein, 140g carbs, 58g fat (taking from carbs)
OR
2️⃣1600 cals 130g protein, 165g carb, 47g fat (taking from fats)
OR
3️⃣1600 cals 130g protein, 153g carb, 52g fat (taking half from carbs & half from fats)
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✅Having the knowledge on how to calculate your own macros (NOT through a calculator)
✅Knowing how & when to adjust
✅Know how & when to carb cycle
✅Know how & when to do a diet break
✅Know how & when to start adding calories back in (reverse dieting)
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-is INVALUABLE y’all.
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No need to rely on calculators when you can do it yourself with the help of my Ultimate DIY macro ebook which is still 25% off until tomorrow night!
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🤑HURRY & save that $$!
Head to the link in my profile to get your ebook!
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📌GIVEAWAY!!📌
I am giving away ONE free Ultimate DIY macro ebook until 8am CST 1/16/19 (Thursday) so tag yo friends to win!!
👯‍♀️Each new tag = another chance to win!