Tuesday, May 15, 2012

Tip For Tuesday: Calorie Counting, Macros, Portion size, Myfitnesspal

Vlog time! I hope this video helps a little with any confusion you may have around calorie counting, portion sizes, and macros. I also (attempted) to show you how to set yourself up on myfitnesspal.com but I couldn't get my camera to flip over, so it may be a little hard to see.


Click here ( scroll down about 1/3 of the page) for the link to figure out how many calories is right for you. You'll want to follow the "lighter day" recommendation on off days and days you work out smaller muscle groups like arms and shoulders. Then on heavier days you will bump up your calories a bit. This is called eating for your activity levels and I have found it works wonders. If you fuel your body properly when it needs it, it will trust that it will be fed and let go of that unwanted fat! As always, let me know if you have questions!

23 comments:

  1. This was real helpful! Thanks so much! If I want to maintain my weight but continue to build muscle, do u think I would just plug in my current weight into Jamie easons calculator? For exampLe I am 5'5 and 120 and do not want to lose weight just want to continue to tone as I don't have much muscle. I would eat 1400 cals on off days and lighter days and 1700 on legs day etc ..is that right to maintain weight and tone more? Thanks!

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  2. Howdo we find you on my fitness?

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  3. thank you so much!! I have been getting myself into such a stress trying to work out all this out

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  4. Can you post the link for the jamie eason calorie counter? Thanks!!! :)

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  5. I am not going to lie - I am a bit scared to eat 1550 calories (I'm 135). I am always looking to lose more so this number scares me - and this is the low day!!

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    1. Don't be scared! I was eating 2000+ when trying to build.. now I'm around the 1500 mark, but only 100lbs! You'll be fine!

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  6. Do you plug in your exercise for the day and then alter your cal/protein/carb counts accordingly?

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    1. No, I don't I just eat for my activity levels... so higher cals on workout days, lower on non.

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  7. I find my fitness pal super difficult to use. In terms if adding ingredients sometimes they dont have the measurement available, its also very time consmuing. I'll probably stay overweight since I cant count calories but I wish there was an easier way.

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    1. Try www.sparkpeople.com. I find entering food intake on this way, way simpler. They have an extensive database of foods and user-entered foods. You can choose from a lot of measurements, i.e cups, tablespoons, oz, ml, etc.

      Good luck!

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  8. I love myfitnesspal, it makes counting macros/calories so easy! Do you put in all your vegetables? I do, but have heard some people don't count their veggies as their carbs as some say they are "unlimited".

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    1. I do, but if I go over my carb count because of veggies I don't worry about it.

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  9. Great video. I'm sure it will help a lot of "newbies".

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  10. Thank you sooooo very much for doing this vlog, so helpful for me! I am still a beginner with eating clean and lifting, and since I am trying to gain muscle I absolutely needed to get into figuring macros and I did not know where to start, thank you!!!!!

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  11. I love myfitnesspal! Helped me a lot when I started. Now I realy don't count my calories every day,but estimate them based on the protion sizes. It's quite easy once you get used to it.
    The section for recepies is great,I do use it everytime when I'm trying out new recepies,to see if the macros proportions are ok for me.
    And I do add in the veggies when I'm cutting down my sugar as a lot of veggies contain more sugar than you would think.

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  12. I am planning on eating in the lower calorie range on off days and the higher range on days that I workout. Do you know if there is a way on myfitnesspal to have two sets of goals w/ the macro percentages (one high calorie day and one low calorie day). I feel like this would help me, rather than changing my goals on a day-to-day basis. Thank you so so much!!! Love your blog.

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  13. This was so great! Thanks! Love your blog so much!

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  14. If you have no "skeleton" of what you typically eat, what is the best way to try and start counting your macros? Like during the day if you see they are way off, how do you know how to adjust these numbers? Also, how long should you give your macronutrients a try? I am unsure on my percentages completely or what my goals should be. I eat paleo, will that change it drastically?

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  15. As far as macros, is it better in your opinion to try to be at a balanced 40-40-20 at every meal, or put more emphasis of the overall day adding up as best as you can?

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