M A K I N G Y O U R M A C R O S W O R KF O R Y O U R L I F E S T Y L E

Making your macros work for YOU! Here’s a way to allow some

additional freedom with tracking when life happens, or events

are coming up! Or you might simply enjoy a higher calorie day

or two on the weekend when you’re eating out or spending

time with family and friends. 

Let’s say your macros are 1605 calories: 130p/170c/45f 

If you look at these as a weekly total (1605 calories * 7) it is

11,235 calories.

This is where you can “customize” your macros more for your

liking.

You can implement this as needed. It’s also helpful when

something unexpected comes up and you eat over your

allowance for the day. This allows you to adjust other day/days

to accommodate for that without feeling like you messed up. It

also allows you to have a little more freedom on the weekend,

but still have parameters to stay within.

You can maneuver the days how you need. Maybe you don’t

want 2 days back to back, and you like higher food days on leg

days, Monday and Thursday. You can schedule your higher

days there and allow for more carbs. This is meant to be totally

customizable to YOU and your lifestyle!

   

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Weekend Macro Plan:

I would look at cutting calories around 100-150 per day. This is

where you have to be careful and know your body. Cutting too

much daily could lead you to over eat on those days. So only

cut back what you can truly handle.

100 x 5: you’re cutting 100 calories from Monday-Friday, so you

have 500 total calories to work with.

Next, divide 500/2, you’ve got 2 days to spread 500 calories

over. So that’s an extra 250 calories per day. 

Your macros for the week would look like this:

Monday-Friday: 1505 calories: 130p, and you can let carbs and

fat fall wherever they fall depending on your preferences, or

you could go one step further and actually set carb and fat

macros to be the same those days. Your choice.

Saturday & Sunday: 1855 calories: 130p, and carbs and fat will

fall wherever they fall.

Total weekly calories: 

1505 x 5 = 7,525

1855 x 2 = 3,710

7,525 + 3,710 = 11,235 calories

You still have the same weekly total of calories, with the focus

on protein with ensuring you’re hitting your protein goal daily

.

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