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Personalized Macros

Emily Field is a Registered Dietitian who serves as a mentor and support person for the the FASTer Way to Fat Loss®. While it might take some time to learn macro tracking skills, your macro prescription should feel easy to hit with balanced meals made from real, whole food. You should enjoy how you eat! If you don’t and it’s too hard - you won’t be consistent with your nutrition habits and won’t see the results you’re looking for.

Personalized Macro Calculation is an opportunity to get 2 sets of macros that are more tailored to your unique needs. I know that your macro targets should feel easy to hit with balanced meals made from real, whole food. You should enjoy how you eat! If you don’t and it’s too hard - you won’t be consistent with your nutrition habits and won’t see the results you’re looking for.

When you go through rounds of FWTFL you’re using the framework set by My Fitness Pal and making some general tweaks, but the macro targets that the app spits out are not always applicable as you get stronger, fitter, as you age, or learn to manage certain conditions. As a practitioner with real client experience, I am able to make tweaks to your macro targets that could make a real difference in the way you feel, look and perform because I am taking much more data into account than simply your height, weight, age and sex.


WHAT IS INCLUDED in the PERSONALIZED MACRO CALCULATIONS

  • 2 sets of macros with gram targets for protein, fat and carbohydrates and total calories

    • LOW CARB DAY which is meant to be paired with HIIT and Sprint workouts as prescribed by the FWTFL program

    • REGULAR MACRO DAY which is meant to be paired with strength training workouts as prescribed by the FWTFL program

  • Specific Instructions on:

    • Why your macros have been set the way they are

    • How to use your macro sets, if applicable, using comments from your feedback form

    • How to measure progress, if applicable, using comments from your feedback form

    • Other lifestyle behaviors that could enhance progress towards your unique health, body composition, athletic performance goals

  • When to modify your macros, if applicable, because your health status or situation is anticipated to change

WHO IS THE PERSONALIZED MACRO SET FOR

Our firm stance on getting a Personalized Macro Calculation is this: if it isn’t broken, don’t fix it.

If, when you follow your current macro sets, you feel great and are seeing improved body composition results as evidenced by progress picture changes and/or body measurements changes - no Personalized Macro Calculation is necessary.

Here are some reasons that would warrant opting in for a Personalized Macro Calculation:

  • You have lost a significant amount of weight (20+ pounds) since starting FASTer Way to Fat Loss, and you don’t wish to lose any more weight. The adjustments you’ve tried to make on your own are not slowing weight loss down. Or, alternatively, you’ve lost a significant amount of weight (20+ pounds) and you have plateaued in your weight loss and you don’t know how to adjust your macro goals to support lean muscle building, and additional fat loss.

  • You want to put on significant strength and size. Building lean muscle takes time, strength training and eating enough of the right stuff (read: protein and total calories). My Fitness Pal recommendations are likely not appropriate for you at this stage.

  • You have consulted with support persons in the FASTer Way to Fat Loss® team via email or Facebook about lack of fat loss results and can confidently rule out unmanaged stress, poor sleep or food sensitivities as potential contributors.

  • You have a personal health history or family history of Type 2 diabetes and/or insulin resistance and find that eating higher fat, rather than higher carbohydrate, feels much more supportive to you.

  • You prefer a vegan or vegetarian eating pattern and find it difficult to cycle carbohydrates according to My Fitness Pal macro and calorie recommendations.

  • You are training for a physical event like a marathon or triathlon, or engaging in strength or conditioning workouts like Crossfit, Orange Theory, F45, etc. and plan to continue to navigate both FWTFL workouts in addition.

  • You have trouble hitting your prescribed macros most of the time because you are hungry, tired, and/or craving. You frequently think about or fantasize about food. You overeat, overindulge and/or binge eat because it seems too hard to stick to your current macro prescription. You are unusually sore after your workouts as compared to your peers. You have trouble motivating yourself to exercise and/or struggle to get through a workout due to apathy.

  • You are injured or undergoing a planned surgery and will not be able to participate in any activity for at least 3 months.

Personalized Macro Calculations are capped every month due to the high volume and need. Typically macros sets can be slightly adjusted to fit your needs, but do not require a significant shift or change sooner than 6 months. Check here if you understand that Emily Field RD and her team reserve the right to refuse a personalized macro calculation if you have opted in for one in the last 6 months. Remember, small tweaks can be done on your own and through the help and support of your VIP Facebook community and mentors.