Myths about fitness

Recently I’ve been noticing a lot of stupid questions/statements about health/fitness being thrown around towards popular fitness accounts on Instagram. You know the type of questions that make you question the stability of human intelligence these days. Or the kind where you want to reach through the phone and shake the crap out of these people. Like do you not know what Google is? What about the Internet? Because you surely cannot be asking that right now. Some just make me giggle to myself. Don’t get me wrong. I’m defiantly not making fun of people who just started out and simply don’t know what the hell they are doing. I was there and I’m still learning everyday. Even after researching and looking at videos it can be hard to answer your question because it could have multiple answers or be specific to your goal. I’m talking about people who are just asking for it.

So in honor of those people I come across I’m going to write a blog post dedicated to them. Common myths about fitness.

“You can’t build a butt. You have to wear butt pads.”

 Hahaha. This is my favorite one, which is why I’m talking about it first. I follow Snooki on Instagram and after having Lorenzo she really got into fitness. She posted a video this morning of her doing a front squat and that was one of the comments from a man. I’ve also heard this in other situations from females, which are usually the most conscious of their butts. “I like big butts I cannot lie, you otha brothas can’t deny…..”

Warning: NOT ME. Just some pic I pulled off the interwebz. My mom reads this...

There are many theories out there to how exactly this happens, but I’m going to try to explain this in simple terms. Your butt is a muscle. During heavy resistance training (lifting) the glutes break down and afterwards new muscle fibers go into action to repair the existing muscle. Thus, making the muscle bigger. I’m a prime example of this. I have the genetic condition known as “pancake ass.” But since lifting I have seen the cure! My butt doesn’t go numb within 5 seconds of sitting down. Other sufferers can relate. I see a notable difference through progress pictures I take. So don’t worry! You have a chance to be someone’s birthday wish! “All I want for my birthday is a big booty h….”.

Below is your big booty prescription that you can take the next time you visit the gym or even at home. Courtesy of bodybuilding.com.

(http://www.bodybuilding.com/fun/fawnia27.htm)

Squats

I have a love hate relationship with squats but I do them because they are the go-to exercise for your glutes. You can do them without weights but I highly encourage doing weighted squats. I know it can be intimidating to step up to the squat rack so instead try holding dumbbells at your sides or use the smith machine. But make sure you form is right. Back straight, feet shoulder length apart, press with your heels, and don’t slouch.

Leg press

The leg press is great if you don’t feel comfortable doing squats. Place your feet shoulder length apart, let your legs down until they are at a 90 degree angle and then press up. Again press with your heels not with your toes!

Deadlifts

Love love love dealifts. Ultimate total body exercise but really great for your glutes and hamstrings. I suggest watching TONS of videos before attempting these because if you don’t have proper form you will throw your back out. If you’re doing conventional deadlifts your feet should be shoulder length apart, hands on the bar outside of your legs, chest up, back straight, butt down and press with your heels. If you don’t want to do barbell squats you can do them with dumbbells. Proper form still as important.

“Can you show an inner thigh exercise to help get a thigh gap?”

First of all, NO ONE SHOULD EVER TRY TO ACHIEVE A THIGH GAP. Yes, people have it naturally, women and men, but it’s a whole other thing to try to acquire one. No matter how skinny someone can get, there is a possibility they won’t even have it. It’s based off of genetics and how wide your pelvis is. If you have wide hips you are more likely prone to having a natural occurring thigh gap because wide hips separate the legs more causing them not to touch. If you have small hips you won’t have one.

I’ve seen countless girls asking this question or expressing that they want a thigh gap. A non-natural occurring thigh gap is not healthy. And it’s not a reflection of being healthy or fit. How many times do I have to say it? Strive to be strong not skinny. Don’t try to achieve something that will put your health as risk if you don’t naturally have it.

Second. You can’t spot reduce. I mean have you ever heard of someone only loosing inches in their inner thighs? Or “inner thigh day!” Probably not. I see girls alllllllll the time that sit on the hip abductor/abduction machine, or what I call the gyno machine, and will pump out 100 reps at 20 pounds and call it a day. 

Am I right or what? 

Sorry ladies but that won’t do anything for your “thigh gap”. You need a total leg workout to see any difference in your muscle tone or fat loss. See the exercises above.

“See results when you use our ab machine! Rock hard abs in a month guarantee!.”

How many times have you been awake a 3am and come across one of this ridiculous work out advertisements? The ones that promise you a 6 pack if you use their product? It’s even worse when I see a female who claims she just did the “ab challenge” or “just did 100 crunches”. I’m sorry to break the news to you but you’re not going to have abs if you don’t have a low body fat %. Yeah if you work out your abdominals you will gain muscle in that region but you won’t be able to see them. That is why you often see super fit women and men with abs and not the average joe (me). During competitions they have their body fat % under the double digits, or what they call being shredded. That is why naturally skinny individuals, without even trying have abs. That’s why I don’t really work out my abdominals because I have a layer of fat over them anyways. Plus, most exercises engages your core, especially heavy deadlifts and squats.

“Lifting weights will make you look like a man!”

Ahhh. Hmmm. Sorry just looking for a way to do this carefully…

Women have estrogen

Men have testosterone.

Women do not have testosterone.

So therefore we do not “look” like men. Also, men come in all shapes and sizes, just like women. A man can be 6’6” at a solid 200 pounds, while this other guy is 5’2” weighing in at 120 pounds. So which man do I look like? Ohh you’re referring to a man with muscles. Okay. You gotta be more specific here. So do you mean lean muscle? A lot of muscle? Little muscle? What did you say? BIG muscle. Hmmm. Like I said you gotta be specific because your statement “Lifting weights will make you will look like a man” is kinda broad here.

Like this?

Oh sorry my mistake. That’s a woman who lifts heavy but yet she still looks like a woman. Point made.

Ladies break the stereotypes! I promise you will not “look like a man” if you lift. It’s hard for woman to build muscle but when we do it accentuates our curves, tucks everything in and we buils definition. Kinda like when I say you can build a booty. Except for boobs. You can’t grow those. 

Swap this> for that. (pt.1)

Refined Grains> Whole Grains

Refined grains (white rice, pasta bread and other products made with white flour)

During the refining process, however, the bran and germ (most nutritious) are removed from the whole grain.

Whole grains (Oats, brown rice, whole wheat bread, pasta and flour) contain concentrated amounts of fiber, vitamins, minerals, and antioxidants.

Both of these carbohydrates make a big difference in the way you metabolize food and in the amount of energy you have. Refined grains, such as white bread and pasta, are quickly digested into simple sugars and absorbed into your bloodstream, which causes blood-sugar levels to spike and then quickly crash. These can drain your energy and leave you feeling moody and tired. They may also stand in the way of weight loss because they are low in fiber and are not as filling as whole grains and are much easier to overeat.

High-quality carbohydrates such as whole grains are rich in fiber, which helps temper blood sugars by slowing the absorption of sugar into your bloodstream after meals. They provide long lasting energy that will keep you fueled for hours.

So in short pick foods are whole grain and high in fiber. Most foods that are whole grain are also high in protein. You don’t have to rid bread or pasta from your diet, just pick whole grains over refined grains. For example, instead of wonder bread, which is made with white flour, pick Nature’s Own 100% whole wheat bread that is high in protein and fiber.

Info from http://www.joybauer.com/food-articles/refined-grains.aspx

Sour Cream > Greek Yogurt

Sour cream- It’s high in fat and low in protein. Just 2 tablespoons (30 grams) has 2.5 grams of fat, which isn’t all that bad until you start adding spoon full after spoon full. 

Plain 0% Greek Yogurt- Low fat and high in protein. A single serving container  (5.3 oz/150 grams) has NO fat and 15 grams of protein. And to me at least, it tastes exactly the same as sour cream. I add it to my typical Mexican foods, such as tacos, burritos and enchiladas. Don’t be afraid to try it! I know it may seem weird using yogurt but you won’t even be able to tell the difference.

Starbucks > Home Brewed Coffee

Starbucks- We all love Starbucks. It’s expensive, packed with sugar and caffeine, convenient and fast. It’s all American. But with that means added pounds and an empty wallet. A grand eggnog latte is a whopping 460 calories, with 21g of fat and 53g of carbs. Every now and then is fine, it fun to splurge and drive through Starbucks with the rest of America’s top consumers. But everyday and it turns into a problem. If you’re in a rush and can’t make your own coffee at home, Starbucks offers other alternatives like tea and iced coffee. Just make sure you say “NO SYRUP” or they will add it. Whenever I roll through I order an iced coffee with skim milk and 1 splenda.

Home Brewed Coffee- Although it will be expensive at first, with buying a coffee machine, coffee and creamer, it will save you tons of money over time. I buy the Starbucks Pikes Place Roast ground coffee for around 7 bucks and it lasts me a good 3 weeks with brewing coffee every morning. That’s how much you’ll spend on two days worth of Starbucks. Same with creamer. I go back and forth on what type of creamer I get, but with my new resolutions I still want to consume healthier alternatives when available. I recently got Coffee-Mates natural bliss creamer in cinnamon and surprisingly it’s very tasty and you don’t even have to add much. As you can see below it’s only 35 calories, 1.5g of fat and 5g of carbs per tbls.

Chips > Trail Mix

Chips- 28g (20 chips) are around 10g fat, 15g carbs and 2g protein, which add up when you add a good movie and comfy couch. I can easily eat a full sized bag of salt and vinegar chips by myself. Trail mix easily serves as a healthier alternative to this favorite snack.

Trail Mix- Although it is also high in fat like chips, it’s healthy fat. Yes, there is a different between the types of fat. For example, almonds, cashews and pistachios are all low calorie nuts that are high in heart-healthy monounsaturated fat and protein. But stick to varieties that are raw, and not roasted in hydrogenated oil and overly salted. The good thing about trail mix is that if you don’t see a brand that offers what you like you can make your own at places like Sprouts. You can even add treats like dark chocolate, which are high in antioxidants, and dried fruit. Making your own also guarantees that you won’t be eating processed, chemically added ingredients. Sprouts also offer bulk bins of a variety of premade trail mix if you don’t feel like making your own. I wasn’t able to look up their nutritional information so I’m including Planters trail mix as an example even though I wouldn’t recommend this because it does include processed and chemically added ingredients. But compared to Lay’s chips 28 grams has 9g fat, 13g carbs, 4g of protein. If you want higher protein/less carbs just subtract the chocolate and dried fruit and add more nuts and seeds. 

You wanna get healthy, huh?

I’M ALIVE. It’s been two months since my last post but I have somewhat good excuses. Like school, work, and just being lazy. 

Anyways with only 1 day left of the year 2013 everyone’s all about creating their new years resolutions and what not. Surprisingly I haven’t seen much activity on Facebook about it (thank god) but we all know everyone secretly has their own whether or not they actually talk about it publicly.

 Resolutions can vary from getting a better job, saving up for something big, visiting a foreign country or maybe as simple as keeping your hand out of that damn cookie jar. But changes don’t have to wait until the new year. They can begin whenever you want them to. But most people find it easier to begin a fresh start with a new year.

That last one was my resolution last year and as 2013 draws to a close I can proudly say I kept it! I’ve tried plenty of times in the past to eat healthy and all that but gave up after a few short months. But I’ve stuck with it for a full year and so now I want to share some tips to get started for those who have picked the same resolution. But don’t worry you can keep at least a finger in the cookie jar ;)

Start off slow. Change your eating first then introduce exercise at a later time or vice versa. I know this might sound weird because it goes against everything anyone has ever told you. Exercise and healthy eating HAVE to go together right? Well it’s partly true, but for someone who is just starting off it’s going to be scary and unknown. Pick one, research, experiment and get your feet in the ground before taking on another challenge. I think I failed in the past because I tried too much too fast and then gave up. If you’re used to eating “junk” food and not working out and then come January 1^st your signed up for a fancy gym and have vegetables you’ve never heard of in the fridge, it’s going to be intimidating.

When I started I just swapped my junk food for a healthier alternative and went from there. After about a month I introduced exercise in the form of just jogging around my neighborhood. Now a year later I know what to eat, what I like/don’t like to eat, and lift weights with the meatheads in the gym. You learn a lot about yourself so don’t be afraid to take it slow.

Don’t force yourself to do anything you don’t want to do. Simple as that. You don’t like asparagus? Then don’t eat it. I don’t, I can’t stand the stuff. You don’t like running? That’s okay. There’s plenty of other stuff out there you can try. If someone is telling you that you HAVE to eat asparagus and run everyday in order to be healthy then punch them in the face…okay not really but you get the point. There is not just one way to be healthy and no one should tell you how to be your kind of healthy.

Treat yourself. I believe the biggest mistake someone can make is cutting out everything they love to eat when they “diet”. I did it and it just made me binge harder on my cheat meals. Now instead of cheats I call them treats and I have them everyday. You like chocolate? Then eat it. Just in moderation. I guarantee that if you treat yourself you will stay on track easier and longer. I don’t care who you are, eating carrot sticks and grilled chicken everyday is not fun. And trust me, eating a bowl of ice cream isn’t going to make you gain 5 lbs overnight. It’s all about finding a balance between eating more healthy foods along with treat food that you love.

Find your thing.  Find that one thing that motivates you. It could be that dress that sits in your closet or maybe revenge for people who didn’t think you could do it. Or you want to be able to run a 5k, a half marathon or what the hell even a full marathon! The sky is the limit. If your trying to get healthy/lose weight because someone told you needed to then your not doing it for the right reasons. You are the best form of motivation. You decide whether you get out of bed in the morning or what direction you go in life. So pick something that drives you everyday.

Rid yourself of negativity. If you have friends in your life that constantly put you down, or talk badly about you behind your back, they shouldn’t be called your friends. This goes for family too. I’m still learning to do this myself. I know it’s hard to let someone go, especially if they’ve been a large part of your life, but if how they treat themselves and others shouldn’t be a reflection onto you. Your friends and family shouldn’t be a burden on your shoulders to carry. Worry about yourself and be a little selfish.

Be selfish. This goes a little bit with the previous one. In order to get yourself on track you have to let people know that sometimes you have to come first. If you have plans to go the gym after school but your friend wants you to go shopping it’s your choice what you do. You could skip the gym and try again tomorrow but what if the same thing happens? Just tell your friend that you’ll meet up with them after you go to the gym. You have to make time for yourself in order to improve yourself.

Surround yourself with positive people. Same with #4 as well. Trust me, its A LOT easier to get healthy when your friends and family are the same way. You have someone to talk to about it, get advise from, and even work out together. You need positive people in your life that believe that you can do it and will help you right next to you. Plan hiking trips, go the Grand Canyon, take a walk, go camping, or even try Crossfit together. It’s a learning experience that you can share with the people you love.

Don’t stress. Life gets busy and sometimes no matter how hard you try you just can’t catch a break. Don’t stress if you cant make it to the gym or plan your meals, get some sleep and try again the next day.

Don’t ever ever give up.  Plain and simple. 

Binge Eating

I’ve been wanting to cover this topic for awhile since it’s pretty relevant to me and my experience through this crazy health journey. When I was a strict clean eater I would be realllllly good Monday-Thursday and then once then weekend hit BAM binging! Or I would be realllly good during the day, even on the weekend, and then night hit and BAM binging! So if you don’t know what binging is...or if you don’t have an inner fat kid, like me, binging can be many different things. It can be eating when you’re not hungry, or eating large portions until your stomach hurts, or eating little amounts of EVERYTHING. I’ve experienced all types of binging, but I’m mostly the type of binger that will eat everything in sight in little amounts until my stomach hurts :/ It was a cycle that I was caught in and couldn’t escape. And I couldn’t figure out why on earth I was always bloated, had digestive issues and wasn’t losing any weight..gee I wonder!

Well skip to a few months later and IIFYM comes into my life, sweeps me off my feet and saves me. I’ve been following IIFYM for about two months now and I am SO happy at my results so far. Not only do I feel better about myself but I get to eat the foods I love, which means no more binging! Before I was restricted to veggies, fruits, lean meats, nuts and whole grains. Which means no pop tarts, ice cream, pizza, pasta, and candy. But once those things got in front of my face I had no control over myself. I went crazy and would literally eat until my stomach hurt. 

Now that I’m allowed little treats during the day I don’t get insane cravings like before, and I don’t feel like pulling my hair out. I wasn’t happy eating like a rabbit, some people may be, but not me. I love sugar and everything “dirty” which lead me to weight gain in the first place. IIFYM has taught me that life is meant to be enjoyed while still eating to my goals and eating to live a healthy life. I eat a pop tart every. single. day. But I also eat a lot of fruit, veggies (the ones I like) and lean meats in order to meet my fitness goals. And I never feel deprived, unhappy, or have negative thoughts about my body.

So have a binged since joining IIFYM? Not really. The closest that I have gotten to binging is going out to eat and then having some froyo afterwards, even though I wasn’t hungry. I always jokingly tell my boyfriend that you don’t have to be hungry to eat, which is true in my case. Like I’ve said in past posts going to my moms is a true testiment to my self control. She has everything I love. When I was a clean eater I either stayed clear of the pantry or  dived head first taking out handfuls of cereal while a donut sits in the other hand (true story). Now when I go over there I don’t feel deprived not eating everything in sight like before, If I want a donut I will have one, but not 3, or if I want a bowl of cereal I will eat it, but I won’t have a half a package of oreos afterwards. It’s all about moderation while still enjoying yourself.

Are there days when I don’t meet my macros? Absolutely. For example this past Friday Nick wanted to go to Olive Garden and without even checking MyFitnessPal to see if I "could" I said Yeah! I love Olive Garden and don’t go too often. Did I go crazy and eat 6 breadsticks? Did I eat my whole plate and then dip into Nicks? If this was 6 months ago then I would have said yes, but I didn’t. I had 2 breadsticks, lots of salad, and a super yummy zuchinni lasagna plate (drooling about it now). Did I feel guilt? NOPE. I enjoyed that shit..in moderation. haha. Also we went up to Prescott on Sunday and spent time with Nicks family. We went to the pumpkin patch where we bought a small bag of kettle corn (still sitting in the pantry) and ate 2 scoops of homemade pumpkin ice cream. mmmm. I also enjoyed a big cheeseburger back at the house. But I didn’t grab bags of candy for the ride home. Or drink a giant soda. Pick and choose is what I always say. 

Anways what I really want to say with this post is if you find yourself deprived, unhappy, havng uncontrollable binges or drolling over something that you “can’t” have then you need to CHANGE what you’re doing. Life is short. Do what you love. Which means eating what you love. Don’t live a life eating carrot sticks and sipping on water because you want your body to look a certain way. I eat pop tarts, pizza, salad and chicken and I’ve never been more happy. And it’s okay to go a little crazy sometimes. Just wait until I get to the state fair this year. I’m going to get my hands on some defried oreos, indian fried bread, funnel cake, pickels....

What’s the deal with pop tarts?

I was going through my blog and noticed that I talk A LOT about pop tarts, so what’s the deal? Well they are delicious. That’s it...





















Lol jk. Besides being super tasty, they are actually a go to food for post-workout and I will try my best to explain why. When we exercise, it creates a highly stressful state for our bodies. We naturally release cortisol as a reaction to the physical exertion we are putting ourselves through. Post workout our insulin spikes and our cortisol lowers, which then starts the protein synthesis cycle (rebuilding of musclear tissue). Post-workout you want to initiate protein synthesis as quickly as possible to replenish your body and start muscle repair. The best way is by getting a quick and large boost of insulin into the bloodstream and this can be done by eating high glycemic index carbs (simple carbs/sugars).

Simple carbs include foods such as bread, fruit and our yummy pop tart treats. Whereas complex carbs include things such as sweet potatoes, russet potatoes, rice, quinoa, etc. And no eating pop tarts will not make you gain weight. Post-workout your body can handle the amount of simple carbs and sugars you are eating in order to start protein synthesis. If you’re sitting around and eating a box of pop tarts everyday, then yes you’re going to gain weight. And it’s not like you HAVE to only eat them post-workout, if you’re an IIFYM’er like me, I sometimes eat them as a dessert as long as it fits my macros for the day. But most of the time I will eat them post-workout because if I don’t eat anything I get really shakey, light headed and feel weak. I also drink a protein shake because I’m all about those gainzzzz. Yep, totally sounded like a meat head.

"But Ashley pop tarts aren’t healthy!” If you go back a few posts you will see that I don’t believe in good or bad foods. Life is about eating what you like in moderation and that is exactly what I am doing. I used to be able to eat a whole package in a sitting, sometimes two, but now I only eat just 1 pop tart a few times a week. So I’m not promoting you to eat a whole package whenever you do 10 mins of ab exercises. They are more beneficial after an intense workout session such as lifting weights and strength training. And if you don’t feel comfortable eating pop tarts I would suggest other simple carbs post workout such as fruits. I’m bringing an apple for my post-workout food today because that actually sounds better to me than a pop tart at the moment.

Here are some good videos that explain simple carbs post-workout:
http://www.youtube.com/water?v=M5mjQPjR5VE
http://www.youtube.com/watch?v=nOoi5XZhbEg

And the place I got this information from=
http://bmhfitness.weebly.com/3/post/2013/05/post-workout-poptarts.html

What I ate Wednesday

Let’s see how long these “What I ate Wednesday” lasts, espeically since I have school and work. I’m running extremely low on food in the house, like there is nothing left, so good thing I get paid tomorrow. Luckily I was still able to hit my macros pretty dead on, which really matters.

I went to a concert last night and come home late and super hungry. It was midnight so I counted my bagel w/cream cheese towards todays macros. When I woke up this morning I had two blueberry waffles with 4 turkey sausage’s. It must have not filled me up enough because I was hungry like 2 hours later :/ I think I’m going to start eating bigger breakfasts, with smaller lunches, and then a big dinner to keep me full throughout the day.

I go straight from school to work and only have about 15 mintues before my shift so whatever I eat has to be quick and filling to last me. In my junk food days I lived off of hot pockets and recently added them back in my diet (ha). I can’t quite fit actual hot pockets in my macros because of the large fat content, but lean pockets are just as tasty. I also had one of those vegtable steamables because I’m really bad at eating vegtables but those things are quick, easy and somewhat tasteful. 

I had tons of protein, lil carbs and fat leftover, which left me with limited dinner options. It’s kinda fun messing around in MyFitnessPal to see what fits my macros. I ended up with 4 oz of 90/10 ground beef, 1C of black beans, and 1/4C cheddar cheese. Surprisingly it was pretty good with some tapitio on top.

I STILL had protein left over and needed to hit my micronutrientes so I made up a protein shake for my “dessert”. 1 scoop of vanilla whey protein, 1C frozen kale, half a banana, unsweetened almond milk, cinnamon and a lil water. I don’t care for kale too much. No matter how I’ve made it I can’t get over the taste but it’s pretty much tastless frozen. Frozen bananas are also my go to’s for my shakes. When they are raw they make shakes sludgy, but when frozen they make them icy and act as good base for the rest of the ingredients. I also had a pop tart <3<3<3 still on the look out for the pumpkin pie ones!

Here is what my macro breakdown for the day looks like. Oh and I added 10g of carbs (reverse dieting) and have yet to change it on MyFitnessPal so that is why it says I went over by 15g.

What I ate Wednesday

In my last post I mentioned that I would post a day of IIFYM (If it fits your macros) meals to show you what it’s all about. When I started IIFYM I used to track my meals throughout the day but recently I’ve been doing it the night before for accuracy. Like I’ve said before it may seem tedious to track everything I eat but I actually enjoy it so it doesn’t bother me at all. It lets me know what I need to eat more of or what I need less of for the day. Anyways, below are screenshots of my meals from today with breakfast, lunch, dinner and snacks. As well as an overview of what my macros look like in total. I try my best to hit them dead on, but as you can see I went over on my fat by 4 grams. But as long as I am close to them I don’t stress too much. My macros are 130 protein/200 carbs/50 fat. The numbers are a little off in the screenshots because unfortunately MyFitnessPal only lets you change the macros by % rather than grams. 

Breakfast was a breakfast burrito with full fat cheddar cheese, 2 turkey sausage links, and 2 egg whites all rolled up in a flax flatbread. I tend to eat more egg whites now because the yolk has about 5 grams of fat and I would rather eat my 50 grams of fat for the day in nut butters or avocados. Total macros are = 13 fat, 18 carbs, 33 protein

Lunch was an everything bagel thin with cream cheese, and a gala apple with almond butter. Yes I actually measure both the cream cheese and almond butter, all for accuracy. Total macros= 22.5 fat, 51 carbs, 14 protein

Dinner was penne alfredo pasta with chicken and a side salad with fat free calorie free italian dressing (why I didn’t log it). I kept my carbs lower for breakfast and lunch so I could have pasta for dinner. Total macros= 11.5 fat, 94 carbs, 50 protein

Snacks were a protein shake with water and little cinnamon (post workout) and a 1 cookies and cream poptart for dessert, YUM. Total macros= 7.5 fat, 42 carbs, 32 protein

And this is what my macros look like for the whole day! I don’t have a rhym or reason for how many grams of each macro to hit for every meal, as long as I get it in at the end of the day. The only time I schedule specific macros are for post workout when I shoot for lots of protein and simple carbs (pop tarts) for recovery and muscle repair. But other than that I eat what I want and when I want, as long as it “fits my macros” of course! :)