1: Sample Meal Plans:
Macroholics offers sample meal plans for every caloric target. You'll get access to the 10 plans described below that are designed to help you navigate any situation successfully. On top of that, we offer a 100% customized sample meal plan that fits your targets based on your unique goals, food preferences, and lifestyle.
A meal plan built on some of the largest sit-down/dine-in establishments world wide. Breakfast, lunch, or dinner, it doesn’t matter where life takes you. With just a little bit of planning, you can make it work!
Very basic meals anyone can cook at home for breakfast/dinner and a grab and go lunch. Manageable, reasonable, and sustainable for most people. Most importantly, it’s effective!
Everything on this meal plan is pre-portioned and all you need is a microwave. Even includes some wine with dinner.
Cook At Home:
Get everything you need from the grocery store and nail your targets with perfect accuracy and nutrient dense foods. All simple and balanced meals that you can cook at home.
We adjust your breakfast and dinner so that you can go out with for the evening and enjoy a nice steak dinner with a drink and followed by a movie with popcorn! All without sacrificing your results.
Easy Meal Prep:
When it comes to meal prep, it doesn’t get any more simple than this. Prep these meals and pre-portion them for the upcoming week to make sure you’re ready to rock and roll!
All Fast Food:
A meal plan build on the largest fast food chains in the world. It’s entirely possible to hit your targets while living off of drive through food. Check it out!
Imagine eating pancakes and bacon for breakfast, pizza for lunch, McDonald’s for dinner, and ice cream for dessert while getting results! Oh wait, you don’t have to. That’s what this plan is for.
Girl’s night out? Bachelor party? Wedding? Maybe it’s just Saturday! This shows you how it’s possible to plan ahead to include a significant amount of alcohol and still nail your targets.
For those looking to take it to another level that want/need to eliminate some dairy/gluten from their diet, or just try out the paleo lifestyle.
2: Custom Sample Meal Plan
We offer our clients a 100% customized sample meal plan based on your unique lifestyle, schedule, and food preferences. Simply CLICK HERE to complete the Custom Meal Plan Questionnaire.
We will take that rough breakdown and create a custom sample meal plan for you incorporating as many of those foods as possible, or give you a great alternative that fits your targets and gets you great results.
3: Exercise Programming
This resource has it's own section on our website. Check it out HERE.
4: Custom Goal Weight By Date Guidance
Weight isn't everything but it's a major goal for many, if not most of our clients.
If you're looking to reach a target weight by a given date, this can help! CLICK HERE to complete the Goal Weight By Date Questionnaire and we will set up your spreadsheet to help keep you headed in the right direction, at the right pace!
5: Goal Setting Guidance
We have target weights or maintenance ranges for all of you. That said, we also offer guidance in a more thorough and effective goal setting experience.
CLICK HERE to view the Macroholics "Public SMART Goal Setting Board":
This board will have goals displayed publicly so you can be motivated and inspired by others as well as be your own source of motivation and inspiration!
If you want to be a part of it, CLICK HERE to fill out the Goal Setting Questionnaire.
6: Accuracy Reviews
For our clients who are hitting their targets but not seeing progress, we offer unlimited "Accuracy Reviews."
These are designed to help Macroholics clients learn and refine how to track their food correctly and accurately.
There are countless potential pitfalls that cause some people to underestimate their logging. We are trying to help those who think they are doing everything right, but maybe are missing some things on accident.
Here's a stat:
As of 3/26/18: 96.15% (250 out of 260) of our clients who do an accuracy review either see progress or identify the reason they haven't been seeing progress!
Here are the steps!
1: Get your weight, first thing in the morning before you do anything else.
2: Throughout the day, take a picture of every single thing you eat or drink and make sure you log all of it in MyFitnessPal.
3: Make sure it’s an A+ day that hits all three of your daily targets. (At or under caloric target, at or over protein %, at or under carb %.)
4: Get your weight again, first thing the next morning before you do anything else.
5: CLICK HERE to send a text to with all of the following:
1: All of your food/drink pictures.
2: Screenshots of your full food journal.
3: Your macro and caloric screenshots.
4: Your body weight from first thing in the morning before this documented day.
5: Your body weight from first thing in the morning after this documented day.
We will go through it together and we will identify anything you might be missing!
7: Greatest Hits Private FB Posts
*These images below are clickable links to our members only Facebook page accessible only to those with an active Macroholics membership.
8: Macroholics Infographics & Informational Videos
The images/videos below and descriptions provided are meant to serve as streamlined and simplified tools you can save on your smart phone and refer to when needed.
We recommend saving these photos in your "notes" app or something similar to avoid accidentally deleting them or not having access when you don't have service.
LOGGING HOMEMADE MEALS ACCURATELY
This 10 step instructional video explains how to create a recipe and log your homemade meals with perfect accuracy!
MACRO AWARENESS VENN DIAGRAM
This venn diagram is intended for clients that are newer to the program and working to develop a general awareness of how certain food choices will cause your percentages to shift. Knowing what you can/can't fit into your targets, in any given situation, makes it so much easier to get great results!
WEIGHING, MEASURING, & ESTIMATING
Weigh your food in grams when you can.
Measure your food when you can't measure it.
Estimate your serving size using the serving size resource below and use the 1.25 estimation method broken down in our FAQ when you can't weigh or measure.
OVER 50% CALORIES FROM PROTEIN GROUPINGS
Every food on this list has a minimum of 50% calories from protein.
I've broken the choices up into different categories that you can refer to based on your specific needs.
For example, if you're well over on carbs and low on protein, you can use the "pure protein" list or the "protein & some fat" list.
Hitting your minimum protein target is, for most, the hardest daily target on the Macroholics program. Every food here will have a significant impact on your percentages assuming that your food choice accounts for a significant portion of your daily calories.
ESTIMATING SERVING SIZES USING HAND & COMMON ITEMS
TRACKING ALCOHOL CORRECTLY
Don’t log alcohol as just calories. Follow these steps when you log it! Drinking responsibly and results are not mutually exclusive. But taking into account the hormonal impact that the 4th macronutrient, alcohol, has on our body is important. Ignoring this aspect gives us the illusion that we are in a good hormonal state for fat loss when we really aren’t.
TOP 10 BASIC ITEMS SHOPPING LIST
This resource is designed for you to take with you to the grocery store as a very rough idea of what to get. These are "staple" items for many, but not all of our clients. Use these 40 foods as a rough inspiration. You are by no means expected or required to incorporate these foods.
9: Useful Links
All of the wording on the list below are clickable links from all over the internet.
You can watch the recipe videos linked from our YouTube page and see the calorie and macro numbers for each recipe.
If you're logging something you can't measure accurately according to these steps, use the 1.25 estimation method described in our FAQ found HERE.
Please keep in mind that this is inferior to the customizable sample meal plans we provide for free as part of your Macroholics membership. I can infinitely tweak anything in a one-on-one conversation to perfectly fit your unique targets, schedule, food preferences, and lifestyle. This resource has some weaknesses that can often generate some really odd meals/combinations.
You can click on each scale for a thorough review and compare different features such as dimensions, max weight, weighable surface area, etc.
Similar to the resource above and from the same source, this is the best breakdown of popular options available.
Being low on an essential nutrient (potassium for example) is common in a caloric deficit. This list can help you adddress that while minimizing the impact on your carbohydrate/caloric targets.
Recipe Resources (The below bullet points are all clickable links)
10: Macroholics Offline Nutrition Facts Calculator
This calculator is designed so that you can follow the Macroholics program even when you don't have internet service! Follow the steps to get set-up and be ready to use this while traveling/camping/hunting/hiking/or on a cruise in remote areas where you will be without internet service for an extended period of time!
What you'll need:
1: A smartphone.
2: A Google Account (Not necessarily a Google email.) You can set that up HERE.
3: The Google Sheets and Google Drive App. You can find them in the app store or the Google Play store if you're using an android. They look like this:
4: A scale to weigh your food in grams.
Steps/How to use:
1: Open the spreadsheet in your Google Sheets app via the link on our Member's Only Community Page on the smartphone that you'll have with you on your trip by clicking the below button.
2: Once open in your Google Sheets app, select the three dots in the top right corner of the screen.
"···" > "Share & export" > "Make a copy"
3: Once the copy is open, set the sheet to "Available offline". You can follow instructions on how to do that HERE.
Note: If you experience an error message in making your copy available offline, try to make it available offline by using the Google Drive app.
4: There are 8 tabs at the bottom of the screen. The first tab named "nutrition info" is a collection of 6000+ basic foods as well as the calculator that you can use to calculate the total calories and total grams of carbs, protein, and fat in many common foods.
5: Weigh your food in grams and use the "my serving size" column to calculate the calories and macronutrients for a given item/serving size.
Note: All numbers, including serving sizes, are based in grams.
6: Once you have your numbers, select the tab that corresponds to the day of the week you're currently tracking.
7: Your calorie, fat, carb, and protein totals will automatically update at the bottom.
11: Macroholics Public Anonymous Prayer List
12: Recipe Request
We regularly create custom and unique recipes specifically designed for members utilizing the Macroholics Nutrition program. To find all of those recipes how to request them so that you can easily log them into MyFitnessPal, CLICK HERE.
13: Booking FaceTime Calls With Macroholics
Check out the blog post here about booking FaceTime calls with Macro Squad member, Burgandy Rinker. This service allows you to ask for help and to ask any question you may have about the program. Take advantage!
Book a call with Burgandy today!
14: Amazon Go To's
CLICK HERE to see some of Macroholic’s most liked Amazon items!