FAQ

Macro Musings

What’s a Macro?

Macronutrients are a class of chemical compounds that humans consume in the largest and which provide us with the bulk of energy and calories.  These are proteins, carbohydrates, and fats.

Do I need to "eat clean?"

No, you can truly eat what you want and lose weight, however you must hit your numbers and to do so, we recommend that you eat a majority of things that are healthy, yes, but also eat what you enjoy.  Keep in mind, micronutrients also matter.  If you prefer to give this a go with "clean eating" check out our Caveman clean meal plan.

Should I be weighing my food cooked or raw?

Roz and Jason weigh their food cooked, that’s what works for them.  But, if it’s easier for you to do it raw, that’s fine too.  Most importantly we just recommend that you are consistent with this method. Consistency is key. Here is a video of Roz discussing the topic.

I’ve hit my macros, but my calories are off, what gives?

Hit your macros. Don’t worry about the calories.  We find this happens more often due to errors in the My Fitness Pal database.  Don’t worry about it, chase your macros. Here is a video of Jason discussing the topic.

When can I expect to see results?

How long’s a piece of string!?  (Excuse Roz’s English expressions) Everyone is different and it depends on where your starting point is. Don’t be discouraged if you don’t see the number change on the scale.  We highly recommend you taking some measurements, and a before picture.  These are valuable pieces of feedback you can use along your journey.  Most importantly, trust the process.   Jason and Roz have helped thousands lose weight and gain control of their eating, you can be another one of their success stories!

How do I know if I calculated my macros correctly?

We’d be happy to do a “double check” for you. Check out this link.

When do I get to eat more food?

This is different for everyone and knowing when it’s right for you is unique to you. We can help you figure that out with a few options, a one-time call, or you can purchase our Advanced Video for the scoop on reverse dieting, or check out our “I’m ready to eat more bundle” which includes our advance video and more.

How do I know if I calculated my macros correctly?

We’d be happy to do a “Macro Double Check” for you.

Should I be weighing my food cooked or raw?

In our experience you should do whatever works best for you and then be consistent with that method. To find out how Roz and Jason weigh their food check out their “Intermediate Macro Video Package”.  

I've hit my macros, but my calories are off, what gives?

Hit your macros!  Don't worry about the calories. We find this happens more often due to errors in the My Fitness Pal database.  Don’t worry about it, chase your macros. Click here for a video of Jason discussing the topic or check out our “Beginner Video Macro Package” for this and so much more!

How much fiber do I need?

Fiber-rich foods keep your gut healthy and support regular bowel movements. So if you want to avoid unpleasant things like hemorrhoids then don’t eat like an a$$hole! That means you should include whole foods in your diet like fruits & vegetables & whole grains. For most adults you should be looking to get somewhere between 25g to 35g per day of fiber. More simply, I have found that most people stay regular with my recommendation of 10g of fiber for every 1000 calories consumed.

Should I track net carbs?

Some food labels advertise “NET CARBS” to fool you into thinking that dietary fiber doesn’t count as carbs. Well we call bullsh1t! Regardless of the form of carbohydrate you’re consuming, your body will break these molecules down into their simplest form and use them for energy or processes in the body. You’ll only be cheating yourself if you choose not to count net carbs.

Should I be worried about sugar?

All carbohydrates are sugars. For a simple explanation of carbohydrates check out Jason’s short video on the subject here. The US Dietary Guidelines recommend that added sugars (so not naturally occurring sugars in fruits for example) make up less than 10% of a person’s daily caloric intake.

Do I need to change my macros on rest days?

No.  We recommend using the same numbers regardless of different daily activity.   Your rest days are already factored in to your activity level.

Does it matter when I eat? How many meals I eat? Do I have to stop eating at a certain time?  Can I mix macronutrients? 

Hit your numbers.  That is your number one priority. All of these small details have little to no bearing on your body weight and body composition.  Keep it simple stupid ;)

What about carb cycling?

See above! It is not necessary for results.

What about intermittent fasting?

Intermittent Fasting is fine- but is purely personal preference concerning meal timing.  You can download our FREE ebook on Intermittent Fasting here

How should I weigh things?

Weigh everything on a digital kitchen scale, your preference on type of measurement, i.e. ounces or grams. Here is a scale we recommend

Do I need to weigh everything?

Yes.

I went crazy and ate 12 donuts, what should I do?

Don't eat less or try to "exercise" it off. Hug yourself, determine the true factors behind your binge, and move on.  If you find yourself binging often or going a bit crazy, it might be time for a phone call with us!

I'm stuffed and can't eat anymore but still have macros left, what should I do?

Consistency is key, not going over but also not going under will help bring balance and homeostasis to your body.  With that being said, don’t make yourself sick, just have a plan for tomorrow and hit those numbers!

I hear about triple zeroes, how close do I really need to be to my macros?

We recommend being  +/- 5g of each macro every day.

I am (fill in the blank) overweight, underweight, a vegetarian, not into working out, picky, will your program still work for me? 

Yes, our program is not a diet it’s a lifestyle. It is a way of eating and can work for anyone in the world.

Do I need to do cardio?

No.  We have seen people make tremendous progress with our program without exercising at all.  But if you love cardio, by all means, hop on that elliptical or go for a run, just make sure that you are eating enough to support your activity and properly fuel your workouts! 

Is this only for CrossFitters?

See above.

I have ____ grams of protein, carbohydrates, or fat left... what should I eat?

That’s entirely up to you!  If you aren’t already join our Tribe where we have thousands of other members that will give you some great advice and options!

If I eat more protein to hit my number it I will be over on my carbs or fat, what should I do?

Well for one, that’s not true, there are plenty of options that have only one macronutrient, i.e. a “macro-dominant” food, we give you this with the purchase of our Beginner Video.  If you don’t have something at home that will allow you to do that, do your best to keep your other macronutrients in check and get as close as you can to all three.

I need meal ideas, please help!

We have created meal plans just for this.  We have many different categories so you can choose the one that best suits your preference.

I'm hungry, is that normal?

Yes and no.  While we have many people that start our program and feel quite satisfied, for some they do feel hungry.  Any time you make a change to your normal dietary intake your body may react different.  Give it a few days, if that hunger persists or you truly don’t feel well, consider changing your activity level or getting a double check.

How do I track marinades?

If it is for a paste type of marinade (like pesto) we go with the assumption that 1-tablespoon of the marinade sticks to each 85 grams (3 oz) of meat. If it is an oil based liquid marinade, we assume 1/2 tablespoon of the marinade sticks to each 85 grams (3 oz) of meat. For a non-liquid based marinade (juices or wine), assume 1/3 tablespoon sticks to each 85 grams (3 oz) of meat. 

Eating More

I’ve heard about reverse dieting but I’m not sure what it is.

Reverse dieting is something we dive into in our “Advanced Macro Video Package” as well as in our book (soon to be released). Essentially, reverse dieting involves incrementally increasing your calories by adjusting your macros. Yay more macros! We usually recommend this to help people bust through weight loss plateaus or if they have surpassed their goal weight. If you’re struggling to make your macros last the day, think of reverse dieting as the light at the end of the tunnel! An awesome reward for all the hard word you’re putting in.

When do I get to eat more food?

This is different for everyone and knowing when it’s right for you to start reverse dieting is unique to you. We can help you figure that out with a few options, a “One-on-One Phone Call”, or you can purchase our “Advanced Macro Video Package” for the inside scoop on reverse dieting and more, or check out our “I’m Ready to Eat More” product bundle, which includes our advanced video and more.

Socializing & Eating Out

How do I track alcohol?

We’ve done the student thing and we’re not parents (yet!) so alcohol is not something we consume regularly. As foodies we’d also rather eat our macros than drink them! But we know that in order for you to be successful with flexible eating, this has to be sustainable for you. In our “Beginner Video Macro Package” we’ll teach you how to track your alcohol ACCURATELY so you can enjoy those Thursday night beers with the boys or your nightly large glass of wine on the sofa.  

What if I have to eat out?

Eating out does not have to be a minefield or the cause for major anxiety! The beauty of flexible eating is that you can eat out without it ruining your day. With just a little bit of planning ahead you can eat out and still have a successful day! We talk more about strategies for eating out in our “Beginner Video Macro Package”. Make sure you also check out our blog for strategies on how to to stay on track whilst eating out.

Should I be worried about how much salt I eat?

The US dietary guidelines call for no more than 2,300 mg per day. Too much salt in your diet can lead to adverse side effects over time because excess sodium causes your body to hold on to water. Eventually, this leads to problems such as high blood pressure and cardiovascular disease. Beware of the salt content of food if you eat out a lot or consume a lot of processed foods. Bar food and fast-food in particular, contain up to half the recommended daily amount of sodium per dish with roughly 1250 milligrams.

What if I have a special occasion?

Again, don’t lose sight of what we’re trying to achieve with flexible eating - a sustainable lifestyle & a better relationship with food! One day of not being perfect is NOT going to ruin your overall progress. That being said, a special occasion is not a license to have a crazy “cheat day” once a week! If you’re having “special occasions” regularly or you feel the need to have “cheat days” then you’re not following the flexible eating methodology & that needs to be addressed. You can either hop on a “One-on-One Phone Call” with Jason or Roz to get to the bottom of this or listen to us discussing this topic in our “Intermediate Video Macro Package”.

Supplements

What supplements should I be taking?

Flexible eating does not require you to take any additional supplements. We don’t look the way we do because of pre-workout or post-workout products. We work hard in the gym (with intensity not volume) and we hit our macros. That being said, there are some common micronutrients that are lacking in our western diet and we take extra measures to ensure our bodies are getting all that good stuff. Head on over to Items We Love for products we endorse. If you want to learn more about supplements, we devote an entire chapter to this topic in our book (soon to be released).

Should I track my vitamins, supplements, fish oil, gum, spices?

Yes, we recommend you track everything.  It will surprise you how many of these things do have calories. 

Transformations

When can I expect to see results?

How long’s a piece of string!? (Excuse Roz’s English expressions) Everyone is different and it depends on where your starting point is. Don’t be discouraged if you don’t see the number move on the scale. We highly recommend you take some measurements and a before picture when you get started with flexible eating. Depending on your individual health concerns you may also want to have some blood work done. These measurements and markers are valuable pieces of feedback you can use along your journey. Most importantly, trust the process. Jason and Roz have helped thousands lose weight and gain control of their eating. You can be another one of their success stories!

Why isn’t the scale moving?!

Trust us, we’ve all been there! Heck there are days when we STILL get frustrated with that number staring back at us - the scale can be such a wang at times! (check out Jason’s video for some comic relief on this subject). The number on the scale does not reflect your true lean body mass. It does not account for things like muscle, excess water, glycogen stores or PMS! If you read our response above, then you should have some other measurements you can use to gage your progress. A lot of our clients notice their clothes fitting differently and more comfortably before the number on the scale catches up. So don’t be discouraged! If you’re having a hard time dealing with the scale then check out our Psychology Video Package.

I started and the scale went up or it’s not moving, what gives?

Many factors play a role in weight loss, water weight fluctuations are entirely normal, with added carbs or whenever starting new macros, there may be some water retention- give it two weeks to even out before making any changes.  For many people we also see an increase in muscle mass.  We recommend a before picture so you can compare to something other than the scale and also referencing how your clothes are fitting. 

I'm not seeing progress.

Have you truly been accurate and consistent?  If so, be patient, our program works.  If it’s been more than two weeks, consider giving us a call and we can help you figure it out. 

Women’s Health

I’m pregnant! Can I still try flexible eating?

Firstly, congratulations! And yes, absolutely! Provided you have consulted with your Doctor first, tracking your macros will assist you in making healthy weight gain during your pregnancy. Check out Roz discussing this topic in our video library

My PMS is so bad, I want to eat ALL the doughnuts. Help!

We talk about an awesome strategy for dealing with PMS in our “Intermediate Video Macro Package”. Trust us ladies, you don’t want to miss out on this amazing tip!

I’m nursing.  Do I need to eat more food? 

First of all, congratulations on your baby, and secondly we always recommend you consult with your doctor. We have found that if you are breastfeeding, the average mom should add 300-500 calories to your daily intake, depending on how much you are nursing or pumping, and be sure to monitor your supply. 

Techy Trouble

Help! The video I purchased won’t play in my browser, what should I do?

Firstly, make sure you are logged into your account in the Own Your Eating site. Then make sure you have the most up to date version of flash player. Lastly, if you’re using Safari or Firefox, we recommend trying Google Chrome. If you’re still having an issue feel free to contact us.

How should I track my food? 

We use My Fitness Pal, but other apps such as “my macros” or “lose it” work as well.

Should I track my activity?

No, your activity is already accounted for in your activity level.  We recommend you disconnect your activity or any device that causes your app to add additional calories.