5 STEPS TO COMPLETE
STEP 1: Watch Nutritional Principles Video
Nutritional Principles (from video)
1. Eat 3 meals a day and a snack when it's useful
2. Build a strong plate: Protein, Carbs(Fiber) and Fats
3. Protein first, fiber every day.
4 Budget your calories and macros for the day (high fat breakfast means lower fat dinner)
5. 90/10 Rule. Leaves 10% for eating out, celebrations and unexpected events
6. Make intentional choices. No to something is a yes to you.
7. Be honest always – track everything even when you don't want to or it's not perfect
Meal plans and recipes can be found by going to Profile > Resources
STEP 2: Calculate your personalized macros by going to Rosa's website HERE
Write down these numbers to then enter in to the 2 apps.
STEP 4: Entering data in to macrosfirst and mycoach (simplystrong app)
A) Enter your calorie deficit and macros (protein, carbs and fats) in to Macrosfirst app. (Reminder do use the numbers macros first gives you)
B) Entering and logging food in to Marosfirst. This takes practise can becomes quicker as the app starts to understand the foods you use most. Be sure to use the scanner it's quick and fun too! Go to the Macrosfirst website for further how to's. It's worth the time to learn the tips and tricks: https://help.macrosfirst.com/en/collections/1-food-log
C) Enter your measurements, calorie deficit, maintenance calories and macros in to this My Coach App. Go to DATA. Tap on each category and enter the number. These will not be updated again until the next quarter of the program.
(scroll down in data to see all measurements)
Entering your maintenance calories is important so you remember what they are. Even on days your are bit over your deficit you know you may be at least under maintenance.
STEP 5: How to weight your food for the Macrosfirst app (Video)
1. Measure in grams as often as possible.
2. Weigh over measuring.
3. Adding method place bowl on scale and set to zero then add your food. Set to zero each time you add another item.
4. Negative weighing. Place jar of food on the scale, set to zero and then remove the desired amount.
5. Create a recipe in macros first and then weigh out portion (this one is complicated but worth it if it's something you make often. I have done this for my ninja creamy recipes.
STEP 6: Plan 2 simple breakfasts, 2-3 simple lunches/ dinners to get started. Look at the meal plans, recipe books and remember the STRONG Plate. Keep this very simpl to start. (See meal prep lesson for more tips and staples I keep stocked)
Example:
Breakfast: 2 eggs, egg whites and grilled veggies, chia pudding, a cottage cheese bowl or yogurt bowl with berries and added whey isolate powder
Lunch/ Dinner: Chicken/ beef or salmon with sweet potatoes/ regular potatoes and steamed or grilled veggies.