Your Program Details

You will be tracking your macronutrients, everyday, for the next few months.

Our intake form gave us a lot of information to go off of. Your daily macro numbers are what we feel is best for you and your current goals. Remember, we can adjust them as we gather more information about you and how your body is responding.

Here is an overview of your program.

CHOOSING YOUR FOOD

Take this on-boarding week to practice logging your food into MacrosFirst. Remember, log a normal day worth of food, then make adjustments to hit your numbers.

If you’re still having trouble hitting your goals, start simple.

Choose a vegetable, a lean meat, and a carb source. Ex. Chicken Breast, Broccoli Raab, Sweet Potato. Adjust your portions as needed.

Remember that this program is about flexibility. We want you to choose foods that you enjoy so this becomes a lifelong habyt. Don’t just choose things you think are healthy, explore the balance between hitting your macros with foods that you actually enjoy eating.

BOOZE

If your goal is look and feel better, constantly drinking booze is not going to help you reach that goal quickly. So cutting back on the booze or getting rid of it all together is suggested if you’re looking for faster results.

That being said, even when alcohol is enjoyed responsibly, we have to log it in a unique way. Pure alcohol does not contain carbs, protein or fat. So there are a couple of different ways to log. If you know every ingredient and how many calories that makes up your drink, you can log your drink using MacrosFirst’s handy calculator (more on that later)!

However, when you are out ordering a cocktail & not sure what the ingredients are, we will be tracking alcohol as a carb & a fat. Each standard drink will be logged as:

• 10 CARBS + 10 FATS

Use the quick add feature in your food diary to pre log 10C & 10F per drink.

Booze is super high in cals, so a glass of wine or two can seriously mess up your macros. Plan your macronutrients ahead of time. Way ahead of time.

Log your booze intake first thing in the morning and then work your way backwards so you know you’ll have enough macros to drink.

EATING OUT

Eating out is a tricky subject, but here is the bottom line.

When you’re eating out, you’re guessing on your macros. This affects the accuracy of your logging. Restaurants also tend to use an obscene amount of fat and salt to make things delicious.

Guessing on your macros is not going to be helpful when trying to dial in on what makes you feel good. So if you’re looking to see + feel results faster, don’t eat out everyday.

HYDRATION

Drink half your bodyweight in ounces.

Example: Some that weighs 130 pounds would drink 65 ounces of water every day.

VEGGIES & FIBER

Your goal is to eat 25g of fiber each day. Aim to get your fiber from whole foods, preferably vegetables.

Eating proper macronutrients is important but you're still going to feel like sh*t if you're getting all your calories from protein powder, tequila, and donuts.

Make eating vegetables with every meal your goal. Try to fill up at least half your plate with veggies. This will also go a long way to ensuring that you eat enough of each micronutrients (vitamins and minerals.)

WEEKLY CHECK IN PROCESS

Your weekly check-in is where the magic happens. This process is done through a shared google doc, food diary entries and Loom videos.

Your spreadsheet will allow you to keep track of your progress over the course of your journey with us. Fill out your spreadsheet at the end of each day while the information is still fresh.
 

SET UP YOUR TRACKER NOW

1. Click on the client spreadsheet button below.

SHARE YOUR MACROS FIRST FOOD DIARY NOW

1. Let your coach know what your user email is

2. Your coach will send you a friend request on the app

3. Friend requests are sent via email and can only be accepted on a mobile device where the MacrosFirst app is installed

4. The request will appear in the app on the Friends > Followers page. Tap "Approve" to accept the friend request.
   

How to connect your Macros First account to your Habyt Tracker

LET’S START WORKING ON YOUR HABITS

1. Click on the button below.

2. Save your tracker. You must MAKE A COPY or you will not be able to edit your own spreadsheet.

OPEN > FILE > MAKE A COPY > SAVE AS

3. This is for your own personal use! You will not be sharing with your coach.

This is the basic overview of the program, but all of your learning will be done as you dive into the program.

Remember we are here help! 

In the next step, you’ll learn how to check in with your coach!