Find recipes that Brett has shared from past newsletters in one convenient location. Click on the category to be taken to a list of recipes.
Prep’d Meals available for purchase in Fridge at the WOL – macros counted for you
Knowing what is going in your body and planning for it is a HUGE part of success in fitness and achieving any weight loss or body composition goals. But knowing HOW MUCH of what is going in your body is of even GREATER value. Calories are a helpful starting point, but macros make major changes. Not all calories are created equal and your body needs a specific amount of proteins, carbs, and fats to perform at its peak level.
Two Stories – ONE MEAL
A big mac, large fries, and a large coke
A grilled 8 oz chicken breast, 1 cup brown rice, broccoli/carrots/cauliflower, salad with ranch, dinner roll, Grandma’s chocolate chip cookie in Vanilla Greek Yogurt
Only 200 fewer calories but the amount of food is significantly more. The bigger story is the macros. Fat is nearly cut in half with the chicken meal. Carbs are close to 100g fewer, and protein is almost tripled!!!
In a 2000 calorie diet a good rule of thumb is that your total caloric intake be made up of somewhere between up of 30-40% each proteins, carbs, and 20-30% fats, with fat being the lowest percentage typically. There are 9 calories in 1 gram of fat, 4 calories in 1 gram of carbs and 4 calories in 1 gram of protein. In the 1360 calories from the big mac meal is 38% fat, 55% carbs, and only 9% protein. Not a very good balance.
The chicken meal on the other hand would have 31% protein, 26% fat, and 37% carbs. GAME CHANGER!!!
While I would say neither of these are a great option to consume this much in one sitting, you can tell how big of a difference knowing the numbers makes and how significant the impact of each of these meals would be. One would fuel fitness, the other would feed sickness.
What’s your choice today?