{"id":19,"date":"2018-08-21T20:23:24","date_gmt":"2018-08-22T01:23:24","guid":{"rendered":"http:\/\/emilyfield.flywheelsites.com\/getting-started-with-tracking-macros\/"},"modified":"2022-10-13T11:30:10","modified_gmt":"2022-10-13T16:30:10","slug":"6-steps-how-to-start-tracking-your-macros","status":"publish","type":"post","link":"https:\/\/emilyfieldrd.com\/blog\/6-steps-how-to-start-tracking-your-macros\/","title":{"rendered":"how to get started with tracking macros"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"19\" class=\"elementor elementor-19\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-299d648 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"299d648\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2e6ab98\" data-id=\"2e6ab98\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e5e3f1c elementor-widget elementor-widget-text-editor\" data-id=\"e5e3f1c\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>I mean, like where do I really even start? \u2013 Drake\u2063<br \/>\u2063<br \/>(And you! when you first hear about macros and download your first set of macro targets)\u2063<br \/>\u2063<br \/>The first thing I want you to do is ditch your preconceived notion that this is another diet plan or program that you just \u201cfollow\u201d starting on Monday. \u2063<br \/>\u2063<br \/>Macro tracking is a skill you learn over time with practice. Normalize getting better at something the longer that you do it. Normalize not being perfect at it right away. \u2063<\/p><p>Follow my step-by-step process to learn how to get started with tracking macros.\u00a0\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4818ff0 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4818ff0\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-1995f16\" data-id=\"1995f16\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d0a0948 elementor-widget elementor-widget-spacer\" data-id=\"d0a0948\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-0f7788b\" data-id=\"0f7788b\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-cce41ec elementor-widget elementor-widget-heading\" data-id=\"cce41ec\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">step 1. download a tracking app  &amp; start tracking your current eats.<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-9c0c2d1\" data-id=\"9c0c2d1\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7ede566 elementor-widget elementor-widget-spacer\" data-id=\"7ede566\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2c88f33 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2c88f33\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-4caa9b5\" data-id=\"4caa9b5\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2c3cf69 elementor-widget elementor-widget-text-editor\" data-id=\"2c3cf69\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"white-space: pre-wrap;\">First, download an app that you understand and\/or are familiar with! My favorite tracking app is <a href=\"https:\/\/kit.co\/emilyfieldrd\/tools-to-make-macro-tracking-easy\/5572236-cronometer\" target=\"_blank\" rel=\"noopener\">Cronometer<\/a>. It has a large food library and the ability to scan barcodes, which makes it easy to find macronutrient information. The app also does not accept user submissions, so the food entries are typically more accurate than apps that do allow users to submit food entries (like My Fitness Pal). While I personally love Cronometer, the best app for you is going to be the one you use consistently &#8211; it comes quickly to you and feels intuitive to use.<\/p><p style=\"white-space: pre-wrap;\">Next, start logging your current daily intake <em>without changing anything<\/em> about your eating pattern. Track your meals, snacks, and beverages, as well as those little bites, pieces, licks and tastes! Resist the urge to change your typical eats because this stage is just about establishing a logging routine and learning about your normal eating habits.<\/p><p style=\"white-space: pre-wrap;\"><em>Spoiler: if you can\u2019t commit to this step for at least a week, you\u2019re probably not ready to track macros because you don\u2019t have the bandwidth in your life to accommodate the detail and energy it requires. There might be a better time for you to focus on this, so hang in there and wait for a calmer sea.<\/em><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-9f56f8f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"9f56f8f\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-d02eb30\" data-id=\"d02eb30\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5d4eba2 elementor-widget elementor-widget-spacer\" data-id=\"5d4eba2\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-ec1286c\" data-id=\"ec1286c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1c3cb75 elementor-widget elementor-widget-heading\" data-id=\"1c3cb75\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">step 2. pay attention to the macronutrient breakdown of your meals, but ignore calories.<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-71bea70\" data-id=\"71bea70\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1d44eee elementor-widget elementor-widget-spacer\" data-id=\"1d44eee\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5dc9f09 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5dc9f09\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2157089\" data-id=\"2157089\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-192ae2c elementor-widget elementor-widget-text-editor\" data-id=\"192ae2c\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"white-space: pre-wrap;\">Now that you\u2019ve got a few days of data in your food diary, take a look at the breakdown of your protein, fat, and carbohydrates in your meals and at the end of the day. Ask yourself some questions:<\/p><ul><li><span style=\"font-size: 16px;\">Do my meals have some protein, fat, and carbohydrates? Are my meals disproportionately higher in one or two macros compared to the others?<\/span><\/li><li>Do I average about the same amount of protein, fat, and carbohydrates day to day, or is there really no pattern to how much I eat of each?<\/li><li>Where (i.e. which foods) do I get most of my protein from? Where do I get most of my fat from? Where do I get most of my carbohydrates from?<\/li><\/ul><p style=\"white-space: pre-wrap;\">Ignoring where total calories fall, start to gather some information about the way you typically eat. This step is all about informing the next steps to come in the process: knowing how to manipulate your typical meals to have more or less protein, fat and carbohydrates after you get a macro prescription.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6379f6d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6379f6d\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-afef791\" data-id=\"afef791\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-47fb351 elementor-widget elementor-widget-spacer\" data-id=\"47fb351\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-4fb7a74\" data-id=\"4fb7a74\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3b49fa6 elementor-widget elementor-widget-heading\" data-id=\"3b49fa6\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">step 3. find a free online calculator to determine your macro needs &amp; compare to your food diary.<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-a322d85\" data-id=\"a322d85\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a679de0 elementor-widget elementor-widget-spacer\" data-id=\"a679de0\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7ed5b28 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7ed5b28\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-a8ec739\" data-id=\"a8ec739\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4991613 elementor-widget elementor-widget-text-editor\" data-id=\"4991613\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"white-space: pre-wrap;\">Determine your first set of macro targets, also called a \u201cmacro prescription\u201d, by identifying a free online calculator and submitting some basics about your health. Don\u2019t get paralyzed in this decision by trying to find the absolute *best* calculator for you. The goal is simply to find ONE prescription that you could work with and practice with. You will then determine if it\u2019s right for you in later steps of the process, but you MUST start somewhere.<\/p><p style=\"white-space: pre-wrap;\">Some of the better free calculators are <a href=\"http:\/\/www.bodybuilding.com\/fun\/macronutrients_calculator.htm\" target=\"_blank\" rel=\"noopener\">BodyBuilding<\/a>, <a href=\"https:\/\/www.iifym.com\/iifym-calculator\/\" target=\"_blank\" rel=\"noopener\">IIFYM<\/a>, and <a href=\"https:\/\/www.precisionnutrition.com\/nutrition-calculator#calculator\" target=\"_blank\" rel=\"noopener\">Precision Nutrition<\/a> or you can also use my free <a href=\"https:\/\/emilyfieldrd.com\/macros-guide\/\">DIY Macros Guide. <\/a> The DIY Macros Guide was developed after working with clients to develop my own formula. The guide dives a little deeper and takes your personal preference for certain foods, health history, and type of physical activity you do into account. This results are a little more tailored macro prescription, plus, I include 2 full days worth of example meals and snacks that will get you thinking about what it looks like to eat to your macro goals with real, whole food.<\/p><p style=\"white-space: pre-wrap;\">After you determine your first set of macro targets, compare it to the averages and trends you saw from tracking your typical eats for a week in the steps above. Ask yourself a few questions like:<\/p><ul><li><span style=\"font-size: 16px;\">How far away am I from my protein, fat, or carbohydrate goals, on average?<\/span><\/li><li>What can I realistically change right away to start getting closer to my macro targets, i.e. increase the serving size of protein in my meals, cut back on how many carbs I have in my coffee drink, add a little fat to my post workout meal, etc.?<\/li><li>Do I need to move toward more whole, real foods that I can manipulate in serving size instead of mixed meals or packaged items?<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2f7d086 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2f7d086\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-d344386\" data-id=\"d344386\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3109a39 elementor-widget elementor-widget-spacer\" data-id=\"3109a39\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-4c3cc55\" data-id=\"4c3cc55\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f4f9911 elementor-widget elementor-widget-heading\" data-id=\"f4f9911\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">step 4. pick one macronutrient to focus on and start making changes to meet that macro.<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-d32558d\" data-id=\"d32558d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-b7af2f2 elementor-widget elementor-widget-spacer\" data-id=\"b7af2f2\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-10af45b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"10af45b\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-e0be3ac\" data-id=\"e0be3ac\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a1842ca elementor-widget elementor-widget-text-editor\" data-id=\"a1842ca\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"white-space: pre-wrap;\">Based on the information you gathered in the step above, pick one macronutrient that seems like it\u2019s the farthest away from your macro prescription goal. Ignoring calories and both of the other macronutrients for now, focus on making changes to your typical meals and snacks to get you closer to your daily total goal for that one macro. Don\u2019t worry about perfection in this step &#8211; getting within +\/- 10-15 grams of your macro goal is sufficient in this learning stage.<\/p><p style=\"white-space: pre-wrap;\">For most people, the first focus is protein because unless they\u2019re really conscious about getting it at every meal, they\u2019re probably drastically undereating what\u2019s needed to see health, body composition, and athletic performance changes.<\/p><p style=\"white-space: pre-wrap;\">The focus of this step is to master one macronutrient to build your confidence in tracking macros before moving on to mastering the other macronutrients.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-386db49 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"386db49\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-12e3b4d\" data-id=\"12e3b4d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-22ca2c1 elementor-widget elementor-widget-spacer\" data-id=\"22ca2c1\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-c48ebde\" data-id=\"c48ebde\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0a868bd elementor-widget elementor-widget-heading\" data-id=\"0a868bd\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">step 5. Aim to get within +\/- 5 grams of all your macro targets.<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-264499d\" data-id=\"264499d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5a232ee elementor-widget elementor-widget-spacer\" data-id=\"5a232ee\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a3d80a2 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a3d80a2\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-a7bae9f\" data-id=\"a7bae9f\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-282c4b4 elementor-widget elementor-widget-text-editor\" data-id=\"282c4b4\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"white-space: pre-wrap;\">You\u2019ve gained some momentum and you\u2019re feeling confident with several weeks of tracking under your belt. Now, it\u2019s time to really shoot to hit all three macros within +\/- 5 grams by the end of the day. If you can string together at least a week of macro tracking within 5 grams of your macro total goals, it\u2019s time to start to assess how you look, feel, and perform. Start to pay attention to your hunger and fullness, energy throughout the day, performance in and recovery from exercise, and mood and sleep changes. Notice the way your clothes are fitting &#8211; are they loser in some areas, tighter in others? Let this start to inform you that you\u2019re on the right track and to keep going!<\/p><p style=\"white-space: pre-wrap;\">If this is the step you really struggle with, consider downloading my resource, <a href=\"https:\/\/pages.convertkit.com\/c407625963\/e9a62f30ec\" target=\"_blank\" rel=\"noopener noreferrer\">5 <\/a><a href=\"https:\/\/pages.convertkit.com\/c407625963\/e9a62f30ec\" target=\"_blank\" rel=\"noopener\">Tips<\/a><a href=\"https:\/\/emilyfieldrd.kartra.com\/page\/mealplanaroundmacros\" target=\"_blank\" rel=\"noopener\"> to Meal Plan Around Your Macros<\/a>. The download is completely free and expands on breaking up your macros into \u201ccheckpoints\u201d, pre logging your food ahead of time, creating reference lists and resources for yourself, and more!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-f1dc68f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"f1dc68f\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-afb6cbc\" data-id=\"afb6cbc\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-cdf3b12 elementor-widget elementor-widget-spacer\" data-id=\"cdf3b12\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-6f50801\" data-id=\"6f50801\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-07e55b4 elementor-widget elementor-widget-heading\" data-id=\"07e55b4\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">step 6. Assess how you feel and make changes if necessary.<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-41d2765\" data-id=\"41d2765\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6e92665 elementor-widget elementor-widget-spacer\" data-id=\"6e92665\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a93b384 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a93b384\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-9009055\" data-id=\"9009055\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-cbede3e elementor-widget elementor-widget-text-editor\" data-id=\"cbede3e\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Given an honest assessment about how you\u2019re feeling, looking and performing, you might start to ask yourself some questions to help you determine if your macro prescription should be tweaked to serve you better. It\u2019s important to understand the goal is to find a macro prescription that serves you for at least 6 to 8 weeks. There is absolutely no reason, barring sickness or injury, for dramatically switching up your macro goals any sooner if they are producing results and improving the way you look, feel and perform. Small tweaks, however, to your prescription can be made after asking yourself some questions.<\/p><ul><li><span style=\"font-size: 16px;\">Is it a struggle to limit my fat intake to the recommend goals because I just naturally prefer to eat a lot more fat?<\/span><\/li><li><span style=\"font-size: 16px;\">Is it a struggle to limit my carbohydrate intake to the recommended goals because I just naturally prefer to eat a lot more carbohydrate? <\/span><\/li><\/ul><p><span style=\"font-size: 16px;\">If you said yes to either of those questions, t<\/span><span style=\"font-size: 16px;\">ry keeping your calorie and protein goals the same, but tweaking the fat gram goals up or down while also tweaking the carbohydrate gram goals up or down to compensate. Remember, flexible dieting and macro tracking should work around your food preferences because you\u2019ll be far more likely to stick to tracking if you enjoy how you\u2019re eating.<\/span><\/p><ul><li style=\"white-space: pre-wrap;\"><span style=\"font-size: 16px;\">Do I feel hungry or satisfied between meals?<\/span><\/li><li style=\"white-space: pre-wrap;\"><span style=\"font-size: 16px;\">Do I have enough energy to rock my workouts or do I feel like I am hitting a wall here?<\/span><\/li><li style=\"white-space: pre-wrap;\"><span style=\"font-size: 16px;\">Am I sleeping soundly or experiencing disrupted sleep since starting with macro tracking?<\/span><\/li><\/ul><p><span style=\"font-size: 16px;\">If yes, you might need a bit more food! Consider increasing your calories just slightly with additional carbohydrates and\/or fats (while keeping protein the same) to see positive changes in these areas.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-9650479 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"9650479\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-cab7635\" data-id=\"cab7635\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-cc8650a elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"cc8650a\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c4c9e73 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c4c9e73\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-e427c52\" data-id=\"e427c52\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-09aa731 elementor-widget elementor-widget-text-editor\" data-id=\"09aa731\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-size: 16px; font-style: normal; font-weight: 400; white-space: pre-wrap;\">Macro tracking is a skill you develop over time, with practice. The closer you get to your macro prescription, consistently, the more data you have to inform whether the eating pattern is supporting how you want to look, feel and perform. Remember, no one starts as an expert &#8211; not in the kitchen, not while riding a bike, and certainly not here. The trick is to JUST get started tracking macros and practice a little bit each day.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-85bde2d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"85bde2d\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-208e710\" data-id=\"208e710\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-33c23db elementor-widget elementor-widget-spacer\" data-id=\"33c23db\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-01876b4\" data-id=\"01876b4\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2065a50 elementor-widget elementor-widget-heading\" data-id=\"2065a50\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">get my guide - 5 tips to meal plan around your macros<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-e34d038\" data-id=\"e34d038\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-44323fe elementor-align-center elementor-widget elementor-widget-button\" data-id=\"44323fe\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-md\" href=\"https:\/\/emilyfieldrd.kartra.com\/page\/mealplanaroundmacros\" target=\"_blank\" rel=\"noopener\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">click here to download the free guide<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-e3b43e4\" data-id=\"e3b43e4\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9458f08 elementor-widget elementor-widget-spacer\" data-id=\"9458f08\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>The closer you get to your macro needs, consistently, the more data you have to inform whether the eating pattern is supporting how you want to look, feel and perform.<\/p>\n","protected":false},"author":3,"featured_media":74845,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[142],"tags":[152],"class_list":["post-19","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-macro-tracking","tag-featured"],"_links":{"self":[{"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts\/19"}],"collection":[{"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/comments?post=19"}],"version-history":[{"count":10,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts\/19\/revisions"}],"predecessor-version":[{"id":77938,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts\/19\/revisions\/77938"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/media\/74845"}],"wp:attachment":[{"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/media?parent=19"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/categories?post=19"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/tags?post=19"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}