logging in or signing up How to count macros denovonutrition Download Post to : URL : Related Presentations : Share Add to Flag Embed Email Send to Blogs and Networks Add to Channel Uploaded from authorPOINT lite Insert YouTube videos in PowerPont slides with aS Desktop Copy embed code: Embed: Flash iPad Copy Does not support media & animations WordPress Embed Customize Embed URL: Copy Thumbnail: Copy The presentation is successfully added In Your Favorites. Views: 372 Category: Science & Tech.. License: All Rights Reserved Like it (0) Dislike it (0) Added: July 23, 2012 This Presentation is Public Favorites: 0 Presentation Description No description available. Comments Posting comment... Premium member Presentation Transcript Slide 1: ©2012 De Novo Nutrition Counting Macros:A “How To” Guide What are Macros? : What are Macros? Macronutrients; used to make ATP Protein: ~4 kcal/gram Carbs: ~4 kcal/gram Fiber: 0-2 kcal/gram Fat: ~9 kcal/gram Alcohol: 7 kcal/gram What is the benefit of learning? : What is the benefit of learning? Ultimate liberation on a diet (YOU choose the foods YOU like) A skill that is beneficial for a lifetime Helps you avoid getting guru’d into the idea of magical foods It is now easier than ever with smart phones and apps What do you need to get started? : What do you need to get started? Well….Macros to use A reliable, accurate food scale that measures in grams (I prefer digital) A macro tracking program, app, excel spreadsheet (I use fitday PC) FOOD! Constructing your days : Constructing your days If you are brand new to this, it will take a little bit of time You must first become familiar with general food composition (more info next slide) Pre-planning is always helpful, so try to construct your days ahead of time if possible Constructing your days;How to hit your numbers : Constructing your days;How to hit your numbers Protein: Supplements, Fish, Lean Beef, Turkey, Ham, Pork, Chicken, Eggs, LF Cottage Cheese, LF Greek Yogurt, FF Cheese, FF Cream Cheese, Milk Carbs: Cereal, Pasta, Bread, Fruit, Veggies, Grains Fat: Nuts, Oils, Nut Butters, Avocado, Mayo, Salad Dressings, Marinades, Coconut, Fat from Eggs and Meats *Note: this list is not comprehensive Making it all fit : Making it all fit If you use up your carbohydrates too quickly: Protein: May need to avoid dairy sources of PRO Fat: May need to stick to eggs, meats, oils If you use up your fat too quickly: Protein: Use egg whites, FF dairy protein sources, fish Carbs: Most fruits/veg/grains good Examples: : Examples: You have 10 g Fat, 5 g Carb, and 50 g Pro left for the day. You could choose: Fat: 1 tsp. Canola Oil (5 F) Carb: 1 c Broccoli (5 C, 3 P) Pro: 5.5 oz. Boneless Chk Br., Cooked (5 F, 47 P) You have 4 g Fat, 30 g Carb, and 41 g Pro left for the day. You could choose: Fat: n/a Carb: 5 oz. Baked Potato w/skin (2 F, 29 C, 3 P) Pro: 25 gr FF Greek Yogurt as topping (1 C, 3 P) 6.5 oz. Orange Roughy Cooked (2F, 35 P) Tips to hitting your numbers and staying satisfied : Tips to hitting your numbers and staying satisfied Choose low cal, voluminous foods Rice Cakes, Puffed Wheat, Popcorn Sugar Free Jell-O Shirataku Noodles Alternative Dairy (almond, hood milk) High Fiber Low Carb Tortillas Low Cal/Cal Free Condiments Walden Farms Syrups/Dressings/Dips Mustard, Horseradish, Low Sugar Ketchup Herbs/Spices Thanks for watching! : Thanks for watching! www.outworkapparel.com You do not have the permission to view this presentation. In order to view it, please contact the author of the presentation.
How to count macros denovonutrition Download Post to : URL : Related Presentations : Share Add to Flag Embed Email Send to Blogs and Networks Add to Channel Uploaded from authorPOINT lite Insert YouTube videos in PowerPont slides with aS Desktop Copy embed code: Embed: Flash iPad Copy Does not support media & animations WordPress Embed Customize Embed URL: Copy Thumbnail: Copy The presentation is successfully added In Your Favorites. Views: 372 Category: Science & Tech.. License: All Rights Reserved Like it (0) Dislike it (0) Added: July 23, 2012 This Presentation is Public Favorites: 0 Presentation Description No description available. Comments Posting comment... Premium member Presentation Transcript Slide 1: ©2012 De Novo Nutrition Counting Macros:A “How To” Guide What are Macros? : What are Macros? Macronutrients; used to make ATP Protein: ~4 kcal/gram Carbs: ~4 kcal/gram Fiber: 0-2 kcal/gram Fat: ~9 kcal/gram Alcohol: 7 kcal/gram What is the benefit of learning? : What is the benefit of learning? Ultimate liberation on a diet (YOU choose the foods YOU like) A skill that is beneficial for a lifetime Helps you avoid getting guru’d into the idea of magical foods It is now easier than ever with smart phones and apps What do you need to get started? : What do you need to get started? Well….Macros to use A reliable, accurate food scale that measures in grams (I prefer digital) A macro tracking program, app, excel spreadsheet (I use fitday PC) FOOD! Constructing your days : Constructing your days If you are brand new to this, it will take a little bit of time You must first become familiar with general food composition (more info next slide) Pre-planning is always helpful, so try to construct your days ahead of time if possible Constructing your days;How to hit your numbers : Constructing your days;How to hit your numbers Protein: Supplements, Fish, Lean Beef, Turkey, Ham, Pork, Chicken, Eggs, LF Cottage Cheese, LF Greek Yogurt, FF Cheese, FF Cream Cheese, Milk Carbs: Cereal, Pasta, Bread, Fruit, Veggies, Grains Fat: Nuts, Oils, Nut Butters, Avocado, Mayo, Salad Dressings, Marinades, Coconut, Fat from Eggs and Meats *Note: this list is not comprehensive Making it all fit : Making it all fit If you use up your carbohydrates too quickly: Protein: May need to avoid dairy sources of PRO Fat: May need to stick to eggs, meats, oils If you use up your fat too quickly: Protein: Use egg whites, FF dairy protein sources, fish Carbs: Most fruits/veg/grains good Examples: : Examples: You have 10 g Fat, 5 g Carb, and 50 g Pro left for the day. You could choose: Fat: 1 tsp. Canola Oil (5 F) Carb: 1 c Broccoli (5 C, 3 P) Pro: 5.5 oz. Boneless Chk Br., Cooked (5 F, 47 P) You have 4 g Fat, 30 g Carb, and 41 g Pro left for the day. You could choose: Fat: n/a Carb: 5 oz. Baked Potato w/skin (2 F, 29 C, 3 P) Pro: 25 gr FF Greek Yogurt as topping (1 C, 3 P) 6.5 oz. Orange Roughy Cooked (2F, 35 P) Tips to hitting your numbers and staying satisfied : Tips to hitting your numbers and staying satisfied Choose low cal, voluminous foods Rice Cakes, Puffed Wheat, Popcorn Sugar Free Jell-O Shirataku Noodles Alternative Dairy (almond, hood milk) High Fiber Low Carb Tortillas Low Cal/Cal Free Condiments Walden Farms Syrups/Dressings/Dips Mustard, Horseradish, Low Sugar Ketchup Herbs/Spices Thanks for watching! : Thanks for watching! www.outworkapparel.com