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A flexible dieting, macro tracking food journal created by women for women! Ready to kickstart your new year's fitness resolutions? Got #bodygoals in 2020? Then start tracking your nutrition today! If you're a female that wants to lose fat, gain muscle or fully transform (recomp) in the new year, you need to start tracking more than just calories. WHAT ARE MACROS? Macro counting, also known as IIFYM (if it fits your macros) is not a diet but a flexible eating lifestyle that follows one simple principle: If the calories and macronutrients (protein, carbs and fats) fit within your daily targets, you can eat that sh*t! CREATED BY WOMEN FOR WOMEN! A food journal like no other, this logbook is designed to help you track not just your food intake, but many areas that affect your nutrition and motivation: from mood and motivation, training intensity, peri-workout nutrition, and even your monthly cycle. Alongside 60 undated daily food logs, there's a companion health inventory designed to help you learn about how your body responds at different times of the month and in relation to different variables so you can tweak your nutrition and become the best version of you possible. There's also dedicated space for goal setting, physique check-ins, and a recap at the end of the tracking period. This female-specific daily food journal log book helps you: SET UP FOR SUCCESS WITH GOAL SETTING: Write down your goals for the period across nutrition, healthy habits and physique. Really get clear on your 'why' - understand what drives and motivates you to succeed. MONITOR YOUR PHYSIQUE WITH MONTHLY CHECK-INS: Start off with an initial check-in and follow up every month to track your progress. Log your weight, body fat, lean mass, water % and body measurements across 10 areas. TRACK 60 DAYS FOOD INTAKE: If you log every day, this journal will help you keep on track for a full 2 months. Each daily log includes space to track 5 meals, with areas to log calories and macros (protein, carbs, fats). Total up your daily intake at the end of the day and note whether you're over or under target. ADVANCE YOUR PROGRESS WITH THE HEALTH INVENTORY: The ultimate food log addition for women helps you understand how your nutrition is affected by your training intensity, mood, motivation, cravings and the stage of your monthly cycle. What days do you feel hungry? When do you struggle to find motivation? Log your training intensity, water intake and your pre-, intra-, or post-workout nutrition to understand their effects on your motivation and hunger. CONVENIENT & PORTABLE SIZE: This paperback logbook is a handy 6" x 9" size, small enough to fit inside your handbag, purse or gym bag yet large enough to write in with plenty of space for notes. It comes perfect bound with high quality (60GSM) crisp white paper. MODERN & UNIQUE DESIGNS: Featuring wraparound artwork on a 220GSM soft cover notebook with a glossy finish that's easy to wipe off after a sweaty gym session or a messy meal prep day. (More cover designs available, just visit our Author Page - 'The Bench Press') ARE YOU READY?This macro tracker journal and nutrition log book is the perfect companion for any woman seeking to improve their nutrition, healthy habits or physique, whether the goal is to shed fat, gain muscle or completely transform.Get your nutrition on the right track in 2020! Buy your macro tracker journal today!
Learn about the basics of macronutrients—carbohydrates, fats, and protein—how to count them, and how to successfully lose weight in this new guide! Are you trying to diet but still get tempted by a slice of pizza or a juicy burger, knowing you won’t be able to say no? By following a macronutrients plan, you can have your favorite foods without ruining your diet. Carbohydrates, proteins, and fats are three of the most important nutrients found in food. With this guide, you will learn the importance of these essential elements and how to control them to be the healthiest you can be—and still eat what you want! The Everything Guide to Macronutrients will teach you how to count macronutrients, giving you a more flexible and less stressful form of dieting. You’ll learn how to incorporate your macros into your meals, allowing you to focus more on the essential nutrients and foster healthy eating. With more than 150 recipes and a two-week meal plan to get you started, this book is a comprehensive yet approachable resource that gives you all the tools necessary to help you lose weight more effectively—and keep it off.
Stop counting calories and transform your body while eating all the foods you love with The Everything Macro Diet Cookbook! You can finally stop counting calories and start eating foods that bring you joy! With the macro diet, no food is off limits. You can eat just about anything, just in specific portion sizes and still lose weight and gain lean muscle. The Everything Macro Diet Cookbook is an introduction to this flexible diet that can help anyone lose weight without having to avoid your favorite foods that may contain fats or carbs. Based on the simple formula that balances the daily intake of protein, fat, and carbohydrates, the macro diet is gaining in popularity as people discover they can shed pounds without feeling deprived. The Everything Macro Diet Cookbook not only includes an introduction to the diet that is changing lives, but also 300 recipes for every meal and sample meal plans to make shopping and meal prep easier than ever! This book gives you all you need to transform your body while eating what you love!
If you do any kind of workout you understand that what you eat defines your success and your body! By now, you know that kitchen scales are your best friend - if not, you will find out very soon... You need to stick to your calories and macros that are in your personal meal plan as much as possible.You also know that prepping your food can be very time-consuming, especially if you are not sure how much you should eat from certain types of food.I know all of this, I have been through the same! I am here to help you!With this book, I am about to save you a lot of time!When I started to do my workout and follow my meal plan, it took me a while to prepare it all correctly so I decided to create a database for myself where I entered all sorts of food and I re-searched all nutrition info for this. I would like to share my tables with you that show calories, carbs, fat, and protein for different types of food, in different amounts. All you need to do is to look at your meal plan, match your macros with the help of this book, and add it all up. This book also contains some tips that helped me a lot, either to save time or save calories, carbs, and fat.Yes, you do need a set of scales! It does not matter what sort of scales they are as long as they are kitchen scales. They all do one thing - measure the amount and weight of your food.Yes, you will still need to do some maths however, the content of this book will help you massively and save you a lot of time. The whole point of following a sustainable macro-based diet is that it's flexible. You can eat oven-baked chicken with rice and carrot for the rest of your life if you wish, but I do not think many people could and would do that. We need variety! And if you calculate your macros, you can create amazing meals all the time. You need to love what you eat, otherwise, it will not be sustainable and you will not get the results you would like to see.This book contains a lot of food with their calories and macros, most starting from as small as 5g to 600g of weight so you do not have to look up nutrition info for each item you want to use and calculate the calories and macros, it will save you a lot of time. Some people like using macro tracking apps and it's great if that works for you, the downsides are: -Many of these apps allow anyone to enter anything, which means it might not be accurate.-If the app was created let's say in the US or Europe, it will be full of American or European products but not so many from anywhere else in the world.-You still need to enter nutrition info if you can not find it on the app.-Many apps will have in-app purchases which means you might not be able to use all options or you can use the app only for a certain amount of time for free.I do not put the success of my hard work in the hands of 'someone' entering the info. I research everything very carefully and to the best of my knowledge, these are the very calculations I use myself. I am also 'old-school' and like to write it down with a pen. It makes me feel good! Psychologically, if you actually write something down on a piece of paper, it is more powerful than some virtual numbers. So I am not an 'app-person' when it comes to macros.In this book, I'll give you some tips on how to save calories, carbs and fat and how to 'make up' if you are not hitting your protein target or consumed too much fat for your lunch. I also left many empty spaces for you where you can write down YOUR favourite food. You can create your favourite breakfasts and meals and easily adjust the recipes you like. By the end of this book you will be able to calculate your macros easily, create your own recipes and you will have 3 breakfasts, 5-10 mains and 3 treats to get you started.I wish you all the best for your lifestyle change and fitness journey
A nutrition-based guide designed to help readers understand the variables of their metabolism, the function each macronutrient serves in a balanced diet, and how to build build a custom nutrition plan that supports their fat-loss and muscle-gain goals.
Fuel your body and your health goals with nutritious, delicious, macronutrient-rich dishes A macro-based diet can give you all the protein, carbs, and good fats the body needs for a healthier you. The Macro Cookbook for Beginners will teach you the diet basics, including simple meal prep; counting macros for beginners; and easy-to-make, irresistible, healthy meals that keep you satisfied and promote long-term health. What sets The Macro Cookbook for Beginners apart from other macro cookbooks: Macronutrients 101—Learn about the three macronutrients: protein, carbohydrates, and fat; and enjoy a wide range of foods while staying within your daily macro targets. 100 satisfying recipes—Keep your taste buds happy and your health optimal with dishes like comforting PB & Banana French Toast, filling Black Bean and Mushroom Quesadillas, and a zesty Chicken Cashew Bowl. A 14-day meal plan—Kickstart your macro diet with a 2-week meal plan mapping out breakfast, lunch, dinner, and snacks. The plan can be adjusted to meet your specific dietary needs, whether your aim is to build muscle, lose weight, or get lean. Start your journey to better health today with easy, macronutrient recipes in The Macro Cookbook for Beginners.
Say goodbye to calorie counting with this revolutionary weight-loss method. Macronutrients or 'macros' are the three main nutrient groups your body can't live without: carbohydrates, fats and protein. So many diets focus on calorie counting, but not all calories are created equal: your body doesn't process 20 calories of kale and 20 calories of chocolate in the same way because of their different macro breakdowns. Macro counting is all about balance. By eating the right ratio of carbohydrates, fats and protein, you can lose weight and build muscle in a healthy, sustainable way without avoiding the foods you love. This flexible approach to dieting encourages you to make smart food choices that guarantee results. The Macro Method will tell you everything you need to know about counting macros, including the latest research about how the diet works and its nutritional benefits. The 21-day plan will help you ditch the calorie counting for good, with more than 40 simple recipes to tempt you.
Scientist, fitness champion, and founder of Gauge Girl Training Christine Hronec shares a customizable plan to lose weight and shed fat by eating according to your macro type, a profile based on your body type and personal carb tolerance. Unlock your macro type and end the battle with the scale--for good. One-size-fits-all diets don't work, and neither does counting calories alone. Biochemical Engineer and fitness expert Christine Hronec has discovered that the key to fat loss and feeling your best is eating the optimum ratio of macronutrients--protein, carbohydrates, and fat--for your unique body. Through years of coaching and research, Hronec has pinpointed five macro types, a bio-individual nutritional blueprint based on your body type and carb tolerance. Rooted in science and backed by real-world results, Unlock Your Macro Type reveals: The secret code of fat, and why you need to eat fat to burn fat Why drastic carb-cutting can backfire for many macro types The essential macronutrient most people don't get enough of each day The single biggest factor that dictates how to eat for your macro type Complete with quizzes and tailor-made menus, recipes, and workouts, Hronec's personalized plan is designed to get you the best results based on your body, your metabolism, and your goals.
If you've been wanting to learn what macros are but feel lost, this book is your answer. In the book, I teach you the basics about: What Macros Are- How to Estimate How Many You Need Per Day- How To Track Them Easily via a FREE App- How to Figure Out your Daily Caloric Requirement - How to be in a Deficit (to lose), Stay in range (to maintain) or in Surplus (to gain)- How to Read & Understand Nutrition Labels- How to Use My Fitness Pal properly to Track Calories & Macros- How to Adjust Your Calorie & Macros Needs to Fit Your Goals - How to Understand PortionsPLUS it also includes: - 2 Macro Balanced Meal Plans (1,200-1,600 for Females & 1,700 - 2,000 for males)- BONUS Detox meal plan including 5-6 meals per day to help you detox from processed foods, preservatives & sugar- BONUS "Best Fast Food Options" list to help you make better food choices when eating out
Learn the importance and function of each macronutrient, why food quality does, but doesn't matter for weight loss and even how many calories you need to fuel your body and achieve amazing results. The Macro Hacks teaches you how to dial in your macros according to your goals even as your needs and goals change over time. It isn't a quick fix, but instead teaches you how to create teh best meal plan for your body because, over time, our lifestyle and goals change. Whether you're looking to lose weight, lose fat, build muscle, maintain your results, fuel for your endurance sport or even simply manage hormonal changes, the Macro Hacks has a ratio cycle for you! You'll even learn how to adjust your nutrition as you get older because our body goes through changes that make focusing on macros even more important as we get older! No more wondering how to eat or if what you're doing is right for your body! With the Macro Hacks, you'll learn the foundation of nutrition. And to help you along the way are macro ratios all laid out for you based on your needs and goals. This includes sample days and over 200 recipes to get you started! So if you aren't sure how to hit your macros? There is a sample meal plan to help as well as bonus charts and recipes to help you hit your ratios with the foods you love. No more arbitrary restrictions. Whether you are Vegan, Vegetarian, Paleo, FODMAP or an omnivore, Macro Hacks will show you how to dial in the foods you love!