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    1582335380297PWRFL Macros Workbook

    Uploaded by

    challengekpsave
    The document provides information about calculating macronutrients for petite women. It discusses what macros are, how to calculate them including maintenance calories, protein, fat and carbohydrates. It then outlines a macros journey process and includes journal prompts.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    1582335380297PWRFL Macros Workbook

    Uploaded by

    challengekpsave
    42 views10 pages
    The document provides information about calculating macronutrients for petite women. It discusses what macros are, how to calculate them including maintenance calories, protein, fat and carbohydrates. It then outlines a macros journey process and includes journal prompts.

    Original Title

    8091973_1582335380297PWRFL_Macros_Workbook

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    © © All Rights Reserved

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    The document provides information about calculating macronutrients for petite women. It discusses what macros are, how to calculate them including maintenance calories, protein, fat and carbohydrates. It then outlines a macros journey process and includes journal prompts.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    42 views10 pages

    1582335380297PWRFL Macros Workbook

    Uploaded by

    challengekpsave
    The document provides information about calculating macronutrients for petite women. It discusses what macros are, how to calculate them including maintenance calories, protein, fat and carbohydrates. It then outlines a macros journey process and includes journal prompts.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 10

    KOOBKROW

    PWRFL MACROS
    FOR PETITE WOMEN
    W ELCOME
    Hi there! My name Is April and I am SO excited to lead you
    during today's workshop all about macronutrients for
    petites. I can Imagine that if you are here today, you've
    been struggling with your nutrition and/or body
    composition, and you're tired of not seeing results. I can't
    wait to take you through my proven macros method for
    petites to take you from stuck in a plateau to feeling
    strong, lean & pwrfl In your petite frame. Let's get started!

    @SMALLETICS
    1
    WHAT ARE MACROS?
    NOTES

    W W W .SMALLETICS.COM 2
    CALCULATE YOUR MACROS
    1 KEEP A 3 - D AY F O O D J O U R N AL U SI N G M Y F I T N ESS P AL

    # Calories eaten on day 1:

    # Calories eaten on day 2:

    # Calories eaten on day 3:

    2 F I N D YO U R M AI N T EN AN C E C AL O R I ES

    Total # of calories eaten over 3 days (add the 3 #'s above):

    Divided by 3 = maintenance calories =

    3 C AL C U L AT E P R O T EI N

    Your bodyweight (in lbs) = X 1 gram Protein = g P/day

    4 C AL C U L AT E F AT S

    .25 x your daily avg. calories ( )= /9= g F/day

    5 C AL C U L AT E C AR B O H YD R AT ES

    Answer from step 3 ( ) x4=

    Answer from step 4 ( ) x9=


    Daily avg. calories ( ) – sum of the above 2 numbers ( )=

    Answer from pervious line ( )/4= g C/day

    W W W .SMALLETICS.COM 3
    YOUR CUSTOM MACROS
    Transfer your answers from the previous page.

    MAINTENANCE CALORIES PROTEIN

    FAT CARBOHYDRATES

    W W W .SMALLETICS.COM 4
    1 - KEEP A 3-D AY FOOD
    JOURNAL USING MY
    PWRFL MACROS
    JOURNEY
    FITNESS P AL FREE AP P

    Th is pa th r e pr e s e n ts a qu ick , te n - th o u s a n d fo o t
    2 - FIND YOUR D AILY o v e r v ie w o f th e pr o ce s s o f th e m a cr o s jo u r n e y . It

    AVERAGE CALORIES ca n be r e pe a te d o v e r a n d o v e r a g a in , twe a k in g


    fo r de s ir e d r e s u lts .
    CONSUMED
    Take the average number of
    calories consumed per day. This
    represents your maintenance
    3 - CALCULATE YOUR
    calories, and you will neither gain
    MACROS USING THIS
    nor lose weight eating this amount
    (provided your food journal was an W ORKBOOK (P AGE 3)
    accurate depiction of what you Calculate your protein, fat &
    normally eat). carbohydrate daily targets.

    4 - STAY AT YOUR
    MAINTENANCE 5 - IF NO CHANGES, CONSID ER
    CALORIES & START AD JUSTING MACROS:
    LIFTING W EIGHTS
    - IF YOUR GOAL IS W EIGHT LOSS
    Do this for 4-6 weeks and
    If you're eating under 1,400
    monitor progress using progress
    calories/day, you may want to
    photos, the scale (optional), and/
    consider a reverse diet to get
    or a measuring tape.
    your calories up (see below). If
    you are eating 1,400 calories or
    higher, you can consider entering
    a slight deficit by decreasing your
    - IF YOUR GOAL IS FAT daily calories by 5% if you would
    LOSS AND MUSCLE GAIN like to see further fat loss.

    Stay at your maintenance - IF YOUR GOAL IS W EIGHT GAIN


    calories for 3-6 months. A body
    If you're looking to gain weight
    recomposition takes time, but it
    and build muscle (and fat loss is
    is the most sustainable approach
    not a concern), you can increase
    to your health as a petite since
    your daily calories by 5-8% and
    you don't have to change your
    calculate your new macros the
    calories and can still get results..
    same way as before, now using
    your new daily calorie Intake.

    6 - TRANSITION TO
    INTUITIVE EATING, STAY
    CONSISTENT & TRACK
    P ROGRESS
    Repeat steps 1-5 anytime you
    want to check in on your
    metabolism and/or update your
    current macros based on your
    5 progress and goals.
    JOURNAL PROMPTS
    D ESC R I B E YO U R M O ST AU T H EN T I C AN D P O W ER F U L SEL F I N
    D ET AI L . H O W D I D YO U L O O K, T AL K AN D C AR R Y YO U R SEL F ?

    H O W D I D I T F EEL F O R YO U T O ST EP I N T O YO U R P O W ER AN D
    SEL F - W O R T H ?

    W H AT D I D YO U R H EAL T H L O O K L I KE?

    W W W .SMALLETICS.COM 6
    JOURNAL PROMPTS
    D I D AN Y N EG AT I V E O R L I M I T I N G B EL I EF S C O M E U P ?

    W H ER E D I D T H ESE C O M E F R O M ?

    W H AT EM P O W ER I N G B EL I EF D O YO U N EED T O EM B O D Y I N
    O R D ER T O P H YSI C AL L Y L I V E O U T YO U R V I SU AL I ZAT I O N ?

    W W W .SMALLETICS.COM 7
    JOURNAL PROMPTS
    H O W C AN YO U T AKE AC T I O N AN D ST EP I N T O YO U R
    P O W ER T O D AY?

    W W W .SMALLETICS.COM 8
    NOTES

    W W W .SMALLETICS.COM 9

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