Understanding Macros + my detailed food journal

I’ve been counting my macros for a week now, so what have I learned? I’ve learned that I have some more experimenting to do that’s for sure. But the experiment so far has been good. My goal going into this was to learn more about how my body reacts to food, how monitoring my macros can improve my performance in the gym, and what an ideal day of food looks like for me. I’ve found a fairly rough guideline that’s helped me lose the few pounds I was hoping to lose while still maintaining my energy in the gym. However, there are days where my training sessions are a lot longer and my intensity is a lot higher, and following the same guidelines on those days didn't quite work. I found myself quite hungry in the evenings grabbing for snacks that I hadn’t accounted for. Going into this week I will plan to eat more calories on the days that I have double training sessions and hopefully be able to calculate the additional macros into my diet ahead of time, so that when the end of the day comes, I won’t feel like devouring a pint of ice cream.

My goals going into next week:

  • Based on my weight (145lbs) and activity level (approx. 15hrs/week training) I should consume on average 2100 calories a day to maintain performance and body weight.
  • Approx. 140g protein
  • Approx. 75g fat
  • Approx. 216g carbs
  • I’ll attempt to eat higher carb meals pre and post workout. This will be breakfast and lunch because I train from 10-12 every day. 
  • In the late afternoon I tend to get a bit ravenous for food so I will attempt to eat higher fat meals to keep me satiated. 

Below is my food diary from last week with some real life photos (aka not pretty, aka don't judge), in case you were curious!


Monday January 25, 2016

Weight: 147 lbs

Breakfast
24 oz coffee
1 tbsp heavy whipping cream
1/2 yam (140g)
2 tbsp chopped onion (20g)
1 cup baby kale, spinach and chard blend
1 Organics kale and balsamic chicken sausage (2 oz)
1/2 tsp olive oil
2 eggs

Snack
PurePharma PR3 protein shake (10% off with code Beaver10)

Lunch
Pick It Up Paleo meal:
3 oz ground turkey meatballs
1/2 cup mixed vegetables
4 baby potatoes
1 tbsp coconut aminos
1 tsp olive oil

Snack
Perfect bar, fruit and nut
16 oz black iced coffee

Snack
Quest bar, chocolate chip cookie dough
Fitaid ($10 off with code: ASHLEYB10)

Dinner
4.5 oz chicken thighs
1 cup roasted butternut squash soup, recipe from Cookie and Katie

Snack
1/2 cup light ice cream

Macro Breakdown: 2304 Calories

*Scroll over pie chart to show percentages

Tuesday January 26, 2016

Weight: 147 lbs

Last night my stomach was a bit upset when I went to sleep. As you may have already noticed I have a bit of a sweet tooth in the evenings. I probably shouldn’t be eating ice cream every night. I also ate a lot more calories yesterday than I did on Sunday. But Sunday is typically my rest day, and Monday I trained twice so it seems appropriate. 

Breakfast
24 oz coffee
1 tbsp heavy whipping cream
1/2 yam (140g)
2 tbsp chopped onion (20g)
1 cup baby kale, spinach and chard blend
1 Organics kale and balsamic chicken sausage (2 oz)
1/2 tsp olive oil
2 eggs

Snack
PurePharma PR3 protein shake (10% off with code Beaver10)

Lunch
Pick It Up Paleo meal:
1/4 cup paleo cream of mushroom
4 oz ground beef
1/2 cup mashed sweet potatoes
1 cup broccoli
1 tsp olive oil

Snack
12 oz black iced coffee
Quest bar, double chocolate chunk
Fitaid ($10 off with code: ASHLEYB10)

Dinner
2 cups turkey vegetable soup

Snack
Perfect bar, carob chip

Macro Breakdown: 1899 Calories

*Scroll over pie chart to show percentages

Wednesday January 27, 2016

Weight: 146 lbs

Breakfast
24 oz coffee
1 tbsp heavy whipping cream
1/2 yam (140g)
2 tbsp chopped onion (20g)
1 cup baby kale, spinach and chard blend
1 Organics kale and balsamic chicken sausage (2 oz)
1/2 tsp olive oil
2 eggs

Snack
PurePharma PR3 protein shake (10% off with code Beaver10)

Lunch
Pick It Up Paleo meal:
3 oz ground beef
1/3 yam (100g)
1/4 cup tomato sauce
1 tsp olive oil

Snack
Quest bar, cinnamon roll
12 oz black iced coffee
1/2 of a paleo waffle
Fitaid ($10 off with code: ASHLEYB10)

Dinner
4 oz chicken thighs
Sautéed in a pan over medium heat:

  • 1/2 red bell pepper, sliced
  • 2 tbsp onion, chopped
  • 3 brussels sprouts, cut in half
  • 1/4 yam (60g), peeled and chopped
  • 1 slice of bacon
  • 1/2 cup baby kale, spinach and chard blend

Snack
Raw Rev Glo bar, mixed nuts, caramel and sea salt
1 apple

Macro Breakdown: 2063 Calories

Scroll over pie chart to show percentages

Thursday January 28, 2016

Weight: 146 lbs

Breakfast
24 oz coffee
1 tbsp heavy whipping cream
1/3 yam (100g)
2 tbsp chopped onion (20g)
1/2 cup shredded brussels sprouts
1 Organics kale and balsamic chicken sausage (2 oz)
1/2 tsp olive oil
1 egg
2 egg whites

Snack
PurePharma PR3 protein shake (10% off with code Beaver10)

Lunch
5 oz chicken thighs
Sautéed in a pan over medium heat:

  • 1/2 red bell pepper, sliced
  • 2 tbsp onion, chopped
  • 3 brussels sprouts, cut in half
  • 1 slice of bacon
  • 1/2 cup baby kale, spinach and chard blend

Snack
12 oz black coffee
Quest bar, double chocolate chunk
1 apple
2 tbsp peanut butter

Dinner
4 oz chicken breast
Sautéed in a pan over medium heat:

  • 1/2 red bell pepper, sliced
  • 1/2 cup green beans
  • 1/2 cup shredded brussels sprouts
  • 1/4 yam (60g), peeled and chopped
  • 1 slice of bacon
  • 1/2 cup baby kale, spinach and chard blend

Snack
1/2 cup light ice cream

Macro Breakdown: 1824 Calories

*Scroll over pie chart to show percentages