Macros, losing weight and gaining muscle

I am currently on a fitness journey to try and establish a health and exercise plan I can stick to. I’ve always been a yo-yo dieter and have struggled to lose weight and keep it off. I’ve tried many different diet and fitness plans over the years. I have had great results however I just ended up reverting back to bad habits and putting the weight back on.

Previously I’d only known that I needed to cut carbs and usually eat a lot less than normal while working out as much as possible. This worked for periods of time however, it is difficult to stick to forever. More than often I’d be hungry most of the time and have to only have a taste of whatever I was eating rather than eat a whole meal.

A few months ago I was introduced to macros. So macros are a way that you can calculate the macronutrients that your body needs to either sustain a healthy weight, gain muscle or lose weight, or a combination of these outcomes. My main goal right now is increasing my muscle mass so my metabolism performs better. This means I can’t eat like a bird. I have to eat balanced meals to fuel my work outs to both lean out and build muscle. Here is an online macro calculator.

To achieve what my goals are, I need a healthy mix of carbohydrates, fiber and protein. This balance keeps me full throughout the day and by eliminating sugar it keeps my blood sugar at a healthy and constant level throughout the day. There are so many sugar alternatives these days that I really don’t miss the sugar. If I’m really craving something sweet with a cup of tea I usually go for Rip Van Leo’s Sugar Free Oreos or whip up a batch of keto friendly brownies. There are also great crisp alternatives that are pretty tasty like Quest Protein Chips. I also love to eat condiments including ketchup, BBQ sauce and salad dressings. G Hughes does great sugar free condiments. Skinny Girl dressings – particularly the Honey Dijon Mustard are also very good. I steer away from high calorie and high fat ingredients such as cheese, cream etc. I found some low calorie alternatives including low calorie butter and cheese sprinkles that give me a taste of what I’m missing. If I’m really missing sour cream, I cut a little with some lime juice. The salt-free Mrs. Dash Seasonings are also super tasty. Generally, the lower the amount of salt in your diet as well, the better. I also stay away from processed foods using wholegrains and clean protein sources. I will be posting some recipes on this blog that are macro friendly that I’ve been using.

To gain muscle I’ve been working out about 45mins to 1 hour weight routines about 4-5 times a week. I’ve been focusing on strength building on areas of my body that I want to improve. Each session typically targets a particular muscle group e.g. Day 1 – Legs, Day 2 – Chest and back, Day 3 – Biceps and arms, Day 4 – Shoulders and back. Different muscles of your body respond to varying types of weights training. For example, you might want to go slow on a lower weight for a particular exercise at constant contraction or you might want to explode into another exercise at a high weight. It’s important to work with a trainer or to educate yourself on the best way to train your muscles effectively and safely.

I also do some cardio, however unlike the high intensity interval training that I usually get up to I was surprised to hear that moderate walking can be just as helpful. It’s also a lot better for your heart which is something that I am trying to be kinder to as I get older. I also enjoy riding my bike and surfing.

In terms of alcohol, it’s best to try to stick to lower sugar forms and try to consume in moderation e.g. Red Wine, White Spirits with no sugar mixers. I usually just drink on the weekend if I feel like it. You don’t need to drink to have a good weekend and relax. However, it’s perfectly normal for everyone to slip up from time to time and it’s important to enjoy your life.