2. OVERVIEW
• What are Macronutrients (MACROS)
• Three types of macros
• Percentage breakdown
• How many Macros make up a block
• How to calculate Individual block requirements
• Sample Meal
• Eating to Perform
3. MACRONUTRIENTS (MACROS)
• What are the 3 types of MACROS
• Protein
• Meat, Fish, Eggs, Dairy and Protein Shakes
• Carbohydrates
• Grains, Veggies and Fruits
• Fat
• Meat, Fatty Fish, Oils and Nuts
• All calories we take in come from Macros
• Keep intake to levels that support exercise, not body fat
4. PROTEIN
• What does Protein do for the body?
• Its main function is to help build and repair muscle tissue
• When eaten it is broken down into amino acids (like the supplement) to aid in muscle repair
• During Exercise we are breaking down the muscle tissue through repetition and need protein to
help rebuild that tissue up stronger
• How much should I be having at a time?
• 30% of your daily caloric intake
• Best Sources:
• Steak, Chicken, Turkey, Eggs and Protein Power
5. CARBOHYDRATE
• What do Carbohydrates do for the body?
• Its main function is provide an energy source for us to perform physical activities
• When eaten it is broken down into glucose (simple sugar) and delivered it from the blood stream
to our cells
• Carbs in to high of quantities that don’t get metabolized, will be stored as fat
• How much should I be having at a time?
• 40% of your daily caloric intake
• Best Sources:
• Whole Wheat Grain, Sweet potatoes, Brown Rice, Oatmeal
6. FAT
• What does Fat do for the body?
• It is a secondary source of energy behind carbohydrates, regulate body temperatures and
absorb vitamins into the body
• When eaten it is broken down into fatty acids and stored for an unlimited amount of time
• How much should I be having at a time?
• 30% of your daily caloric intake
• Best Sources:
• Fatty Fish, Avocado, Coconut Oil, Nuts
7. HOW MANY MACROS MAKE UP A BLOCK
• Protein
• 7 grams of protein make up 1 block
• Carbs
• 9 grams of carbohydrates make up 1 block
• Fat
• 3 grams of fat make up 1 block
• What happens if I eat a food source that has 2 or all 3 Macros in it?
• Which every one has the most blocks per serving is which category it falls under
• EXAMPLE = 6 oz. Steak
• Protein = 50g (7 blocks)
• Fat = 15g (5 blocks)
• This would be ONLY counted towards your Protein Blocks
8. DETERMINIMG MY
BLOCK PRESCRIPTION
• Body Fat % LEAN BODY MASS – (LBM)
• Activity Level (AL)
• THE CALCULATION
• (LBM x AL)/7g Protein
• 200lb Male @ 20% BF = 160 LBM
• 1 Class a day for 3-4 days per week = 0.7 AL
• (160 x 0.7)/7 = 16 Blocks
• 16 blocks x 3 Macronutirents = 48 Total Blocks
9. DAILY BREAKDOWN OF
BLOCKS
• 5 Meals Per Day (16 Block Example)
• This means we get 16 blocks of the 3 macronutrients or 48 total blocks
(if we were doing them equally) – We are doing the 40%/30%/30%
approach
• Breakdown of Blocks
• 40% Carbs = 20 Blocks
• 30% Protein = 14 Blocks
• 30% Fat = 14 Blocks
• 3 Main Meals (Breakfast, Lunch and Dinner) - 4 Blocks
• 2 Snacks – 2 Blocks
10. SAMPLE MEAL (4 BLOCK)
• 12 total macro blocks (40% Carb or 5 blocks, 30% Protein or 4 blocks and 30% Fat or 3
Blocks)
• Protein = 7g of Protein
• 1 chicken breast is approx. 35g of Protein
• 35 divided by 7 = 5 Blocks of Protein
• If you are on a 4 block plan and eating then you would need to eat about 80% of a breast to match you
meals requirement
• Carbohydrate = 9g of Carbs
• 1 Cup of Cooked Brown Rice is 44g of Carbs
• 44 divided by 9 = 5 Blocks of Carbs
• Fat = 3g of Fats
• 24 Almonds is 15g of Fat
• 15 divided by 3 = 5 Blocks of Fat
• If you are on a 4 block plan then you would need to eat about 14-15 almonds to match you meals
requirement
11. EATING TO PERFORM
• Timing of Carbs
• Not every Breakfast needs a plethora of Carbs if you aren’t working out until later
• 545 am would require a storage from the last meal of the day to be ready for morning
• 900 am would need a breakfast heavier in carbs
• 330/445/630pm would need little to no carbs in the morning and more towards their lunch
meal
• Shifting your blocks around to get more carbs at one time
• Instead of 4 blocks of carbs = 36g at breakfast you can shift 3-4 of those to your “pre-
workout” meal and send 3-4 of your fat blocks to breakfast
• Unless your job is physically demanding you don’t need carbs at breakfast if you aren’t working out
after
