1. Click the calculator icon at the bottom of the app.
2. Enter your information and measurement system and click "CONTINUE."
3. Enter your body info and click "CONTINUE."
4. Choose your activity level and click "CONTINUE."
5. Choose your goal and click "CONTINUE.
6. Set your ratio of carbs to fat and click "COMPLETE."
EATING STYLE BASED OFF GOALS & PERSONALITY
Cutting (weight loss):Small Appetite - Go with Flexible Dieting. In our experience people with small appetites have amazing success with the consistency of flexible dieting.Large Appetite - Go with Carb Cycling. If you have a large appetite, it’s hard to stay in a caloric deficit every day for 8-12 weeks during a cut. Carb cycling allows you the freedom to eat without restrictions a couple days of the week. This can be extremely beneficial over the long haul.
Maintaining: For maintenance, we usually recommend going with Flexible Dieting. It’s easy to keep consistent and dial in your macros this way.
Weight Gain: If your goal is to gain weight then you will want to go with Flexible Dieting. If you were to carb cycle - the high carb days would be an uncomfortable amount of food!
#TIP If you choose carb cycling you will be given 4 low carb days, 2 high carb days, and 1 moderate carb day. It doesn’t matter where you decide to place the days during the week but most of our clients like to place their high carb days on leg days. It gives them a mental boost to attack the most intense workouts of the week. Another way to approach it is to place your high carb days the day before your leg days. This will ensure that your glycogen stores are full and ready for the next day.
Once a week you will have the opportunity to check in to make adjustments to your macros. We only recommend adjusting if you have gotten within 95% of your macronutrient goals for the week.
