Here’s an overview of what we’ll be covering in the Macros Masterclass.
Week 1 – Baselining
Objective
- Complete one week of tracking your normal diet in Cronometer to get an accurate assessment of how you usually eat and set up Nutrient Optimiser.
Actions:
- Set up Cronometer
- Learn to log food accurately in Cronometer
- Set up Nutrient Optimiser
- Nutrient Optimiser basic orientation
- Review your current macronutrient intake (protein, fat, carbs & calories).
- Understand what a sustainable rate of weight loss (or gain) is?
- Identify your Kryptonite food(s).
- Identify the shortlist of foods that currently make up most of your calories.
- Set your macro targets for the coming week.
- Plan your food and meals for the coming week (using a combination of your usual foods and meals and some new ones recommended by Nutrient Optimiser) to meet your target macros.
Week 2 – Prioritise protein
Objective:
- Ensure you are getting adequate protein.
Actions:
- Assess your current protein intake
- Identify your macro targets using Smart Macros.
- Understand the critical role of protein in satiety and its correlation with nutrient density.
- Identify which foods provide the majority of the protein in your current diet.
- Determine if you need to reduce your calorie target to achieve your weight loss goals?
- Learn about the thermic effect of food and why not all foods are created equal.
- Plan your food and meals for the coming week (using a combination of your usual foods and meals and some new ones recommended by Nutrient Optimiser) to meet your target macros.
Week 3 – Find your carb tolerance
Objective:
- Determine if you need to reduce your typical carbohydrate intake.
Actions:
- Use your blood glucose as a guide to determine if you are typically overfilling your carbohydrate fuel tank (i.e., liver glycogen and glucose in your bloodstream).
- Establish a reduced carbohydrate target (if required).
- Understand the influence of blood glucose swings on hunger.
- Understand fibre and the difference between net carbs and total carbohydrates.
- Understand which foods contribute the majority of your carbohydrates.
- Update your macro targets using Smart Macros.
- Plan your food and meals for the coming week (using a combination of your usual foods and meals and some new ones recommended by Nutrient Optimiser) to meet your target macros.
Week 4 – Leverage fat
Objective:
- Dial your dietary fat intake to balance calories to continue moving towards your goals.
Actions:
- Understand the importance of fat as a fuel source and an energy-dense lever to reduce calorie intake.
- Understand which foods contribute the majority of the fat in your current diet?
- Learn to select leaner protein sources (if required).
- Plan your food and meals for the coming week (using a combination of your usual foods and meals and some new ones recommended by Nutrient Optimiser) to meet your target macros.
- Identify your Personalised 30/30 Foods and Meals (i.e. beginning your shortlist of fewer than 30 foods and 30 meals) that you want to take forward after the Macros Masterclass.
- Determine where you want to go next (e.g., maintenance, Micros Masterclass, another round of the Macros Masterclass or Data-Driven Fasting).