The key to success with this whole Body Shape Change thing AKA losing fat and building muscle at the same time is to get your nutrition accurate- plus it removes all guilt and emotion from eating and eliminates your food hang ups.
Learning to track what you eat, even for a short period of time, is the only way to get accurate and honest about your portion and what you are eating.
BUT YOU JUST NEED TO SEE THAT IT IS JUST DATA AKA HONEST AND REAL INFORMATION.
This accuracy and data removes all doubt, guilt and emotion from what you get to eat on a daily basis. Once you learn more about what 20g of protein is or that the 10 nuts you just consumed put you way over your calorie or macro targets that day, then you can learn to trust yourself and what you eat and remove ALL food guilt.
AND REMEMBER, YOU ARE NOT DOING THIS FOREVER, DEPENDING ON YOUR GOALS, IF YOU TRACK FOR SAY 6-12 WEEKS, THE DATA, PATTERNS AND INFORMATION YOU LEARN ABOUT YOUR FAVOURITE MEALS, HOW YOU EAT AND THE NUTRITIONAL CONTENT WILL MEAN YOU WILL BEGIN TO BE MORE ACCURATE AT SIMPLY EYEBALLING YOUR PORTIONS AND INTUITIVELY EAT TOWARDS YOUR GOALS.
YOU CANNOT EAT INTUITIVELY UNTIL YOU HAVE EATEN ACCURATELY.
TRACK EVERYTHING BUT ONLY WHAT YOU EAT
Not tracking something doesn’t mean it didn’t happen. The more honest and consistent you are in your tracking, the more useful the app becomes because you start to see patterns. Only you can hold yourself accountable and doing so makes it more likely you’ll be able to meet your health and fitness goals.
Some tips for you from our team:
“My motto: You bite it, you write it.” —Breo.
“Every day. Every meal. Just keep tracking.” —Lisa.
“Track everything! The good, the bad, and the reallllly ugly.” —Mo
“Track it before you eat it! You may change your mind.” —Lisa.
“Don’t eat your next meal until you have tracked your previous one.” —Mo.
SAVE YOUR FAVORITE MEALS
Whether it’s the Green Goddess Proothie breakfast, celery and peanut butter for a snack or a turkey sandwich for lunch, many of our users eat the same meals regularly. Save your favorite meals so you can add them to your diary with one click.
REMEMBER THE GOAL IS TO LEARN TO EYE PORTIONS
Portion control is key to accurate tracking. You may be weighing and using cups and spoons now but the more you log, the more you’ll be aware of serving sizes and the more practice you’ll have eyeballing your portions, which leads to better tracking.
SEARCH THE DATABASE
MFP have the biggest food database in the world. With roughly 12 million foods and new options added daily, you should find what you want to log. Just in case you don’t, you can add foods directly to our database.
Look for the BIG GREEN TICK symbol when you search for a food. This icon appears next to items in our database that have been vetted and include complete nutrition information.
USE THE BARCODE SCANNER
Simply scan a food’s barcode to enter it into your diary. It’s that easy. Plus we’ve got a 44 High Protein Plant Focused recipe book with My Fitness Pal barcodes already done for you! If you didn’t get this as your bonus, you can buy it in our programs.
Recipe Discovery lets you save recipes from anywhere on the web without having to manually add each ingredient. You can also use this tool to calculate the nutrition information for any recipe. We have also added a lot of our WG Recipes as MEALs which you can share when we are friends.
When you add friends on MyFitnessPal, you’re more likely to succeed since you have an extra layer of support, motivation and accountability.
Be sure to Add WarriorGoddessKBT as your friend.
You can decide your privacy levels and whether your friends can see things like your weight, diary entries and amount of weight lost.
So Where Do You Start…
How to Track your Macros on My Fitness Pal using Scales (plus a little about labels, Bar Codes & Raw V Cooked).
HOW TO TRACK YOUR MACROS USING MYFITNESSPAL using Flexible dieting i.e. tracking your macros. In this video you will see you how to track (accurately) various foods into myfitnesspal including Raw Meat, things that come in packets and raw fruit and veg.
Add WarriorGoddessKBT as a friend on MFP and copy over your favourite 28 Day Warrior Goddess Body meals from the challenge.
You can add as as a friend then you can copy over any meals you see in our entries. These meals are marked with WG.
Add our bar coded meals in our 44 High Protein Recipe Book or enter the macros from any of the recipes books in the Meal planning Step.
You can scan or enter those yummy recipes from the recipe books provided.
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. Next help with meal planning? Click here.
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!
1. Using your 7 Day Carb Cycle Worksheet which you can access on this page, you can now allocate your carbs per each day of your carb cycle
2. You need to match your exercise to each day of the carb cycle to maximize your building of lean muscle and boosting your metabolism.
3. Now you need to start working out what you are going to eat. Access the Recipes and Meal Planning step here.