The key to success with this body transformation programme is measurement and bringing mindfulness to your eating habits. In this way, it is essential you learn about tracking what you eat.
Tracking what you consume through MyFitnessPal is ideal as it provides the tools, support and information you need to succeed.
Getting started is easy. If you haven’t already, simply download MyFitnessPal app to your phone and tell us a little bit about yourself entering some basic information.
At this point simply enter your name, age, current weight but do not be concerned with their calorie goals or in monitoring your exercise.
We use this app to TRACK ONLY YOUR FOOD INTAKE.
After that, you’re ready to start tracking.
The key to success on MyFitnessPal is consistent tracking.
As you track, you’ll learn about your eating habits and how to make healthier choices as it related to your caclulated macros. As tracking becomes a habit, you’ll start to see how your healthy habits impact on your body, your energy and your self esteem.
There are a few things to keep in mind when you’re first getting into the habit of tracking on MyFitnessPal:
So Where Do You Start…
Download the App & Basic Set Up
Then set up your details in your My Profile but going to SETTINGS. Add an easy to identify username as you will be sharing your Log with Lisa and the Circle. Add an image. Enter in your Height, Gender Date of Birth, timezone and decide on your Units (I use kg, ft/in, cal, mi, cups). Then Click on GOALS.
Watch the video tutorial to complete the basic set up.
Entering your Nutrition Goals based on your Carb Cycle.
You need to purchase the Premium service to track custom macro goals over different days.
The Premium version is $9.99 a month or $49.99 for the year. It is really up to you but for £6 ish a month, it is of great value in my eyes.
CLICK ON GOALS/NUTRITION GOALS/
Then choose CALORIE & MACRONUTRIENT GOALS
Enter your Default Goal here.
This is your
REGULAR CAL DAY- YOUR TDEE CALORIES & THE MACRO BREAKDOWN
that you calculated.
Then you can ADD DAILY GOAL
From your Personalised Plan enter in:
LOW CARB DAY 50g NET Carbs but your CALORIES STAY THE SAME AS REG CAL DAY and then work out the Carbs/Protein/Fats 10/50/40 ratio split.
FEAST DAY 50% more calories with the same % of Protein, Fats, Carbs 40/35/25 split
LOW CAL DAY 25% less calories with the Carbs/Protein/Fats 40/35/25 ratio split (be sure this does not take you under your BMR)
FAST DAY enter this as same as a LOW CAL DAY Carbs/Protein/Fats 40/35/25 ratio split as a guideline but you do not need to hit this if you are having a full 24 hour Fast Day.
**These ratios may be different if you are a vegan or vegetarian.
Then start logging your FOOD ONLY
Just go and start looking up your regular foods. The MFP database is large however, check that the info entered sounds right to you as these entries are from other humans who can also make human errors! You can also add your own regularly used foods and learn how to Copy & Paste them into each day.
So How Do I Track My Macros?
1. Use the app
You can use it on your computer Desktop or download the app MyFitnessPal (iOS / Android). Start your day by putting in the meals or shakes you know you are going to consume.
2. Buy a Food Scale
A lot of nutritional information is available on food packaging, however, a scale will ensure you accurately track what you eat.
You will not need to measure your food FOREVER. You will find that you tend to eat the same 10-14 meals over and over again and you will learn to be able to use the ‘eyeball’ or rule of thumb method you discovered in your 28 Day Programme once you have completed about 7 days of strict measuring. I do recommend that you measure in this way for at least 7 days as you may just surprise yourself with the quantities of what you are eating (both too much or too little!).
And that’s it. Do the above and you will be well on your way to getting started with Flexible Dieting & Carb Cycling to achieve your Warrior Goddess Body.
So get started and adjust as needed!