Macro Bootcamp Weeks 1-3
week 1
This week is “back to the basics” of nutrition - hiding the junk food, stocking your refrigerator & pantry with macro-friendly foods, calculating your calorie range, reading food labels, measuring/weighing foods, and meal prepping.
week 2
In week two, we’ll focus on habits - exercising consistently, getting 6+ hours of sleep, taking vitamins & supplements consistently, drinking 60+ ounce of water. I’ll teach you how to habit stack in week 2 & you’ll practice habit stacking for 7 days.
week 3
I’ll cover easy tweaks that you can incorporate into your daily routine to increase your grams of protein (logging the night before, checking your macros at lunchtime, using your macro cheat sheet to fill in the gaps). We’ll also dive into restaurants and how to make better choices when you’re not eating at home.
Macro Bootcamp Weeks 4-6
week 4
In week four we’ll dive into body composition - increasing your lean muscle mass & decreasing your body fat mass. I’ll cover my 3-2-1 method for scheduling your weekly workouts and I’ll also talk about post-workout nutrition & supplements.
week 5
We’ll dive into the reasons people stop losing & hit a plateau. I’ll go over tips to get past a plateau and we’ll discuss when is the proper time to adjust your macros and/or your calorie range.
week 6
The last week of the course I’ll go over the “Macros for life method” so that you don’t have to log forever in MyFitnessPal. We’ll chat about macros for maintenance (once you hit your goal) and ways that you can hit your macros without having to log everything you eat.