Ab Lab test 2 (1)

  1. A macronutrient is any of the nutritional components of the diet that are required in relatively large amounts: protein, carbohydrates, fat, and minerals such as calcium, zinc, iron, magnesium and phosphorus
    What is macro
  2. A method of dieting that revolves around meeting daily macro nutritional intake targets and not on what you eat to get there
    What is the "If It Fits Your Macros" Diet?
  3. 4 essential Elements to flexible dieting
    • 1.) Modifying your diet based on your performance, goals and tolerances
    • 2.) Letting yourself enjoy your favorite foods in moderation without feeling guilty or deprived 
    • 3.) Staying calm and sticking to your diet if you do overeat or have something thats not "on" your diet
    • 4.) Focusing just as much on maintaining fat loss as achieving it.
  4. You're lean, but you want to be leaner. 
    You have no concept of what "enough protein" means.
    Your body signals are out of whack.
    You have a deadline to meet
    When to macro
  5. Your neurosis gets you nowhere.
    You're a macro veteran. 
    You just got your feet wet. 
    You want a healthy, not freaky shredded.
    When not to macro
  6. If you want to lose weight while maintaining as much lean mass as possible, you need to do more than just maintain a calorie deficit
    • Get enough protein every day to preserve muscle.
    • Get enough carbs, provide your muscles with the glycogen stores needed to maintain training intensity. 
    • Get enough healthy fats, play an important role in hormone synthesis.
  7. Get at least 80% of your daily calories from healthy (micronutrient- dense) foods and 20% foods you enjoy.
    THE 80/20 RULE
  8. Step 1
    Define your physique goals
  9. Step 2
    Find your ideal daily calorie intake
  10. losing weight
    decrease 500kcal per day (this should be a healthy 1 lb loss in body weight per week)
  11. gaining weight
    increase 150 kcal per day (this should allow for muscular development while limiting gains body fat)
Card Set
Ab Lab test 2 (1)
test 2