So much can happen in seven days… for instance; in 2002 you could receive a bone-chilling phone call foretelling your death in exactly “seven days”, or in a more uplifting events God created the world in seven day as well as introduced us all to rest-day, I think we owe Him a little extra thanks for that one.  Yesterday was my seven day mark of learning to count macros as well as training to potentially compete in a bikini competition. Here I plan to share some quick thoughts, recipes, concerns and pictures of #mymacrojourney & road to NPC, should I decide to carry on and compete.

  1. What are macros?
    1. Macronutrients are nutrients that provide calories or energy. There are three macronutrients: Carbohydrate, Protein, Fat.
    2. While each macronutrient provides calories, the amount of calories that each one provides varies.
      1. Carbohydrate provides 4 calories per gram.
      2. Protein provides 4 calories per gram.
      3. Fat provides 9 calories per gram.
  2. Choosing macro breakdown?
    1. I read quite a bit of info from and I’m an avid YouTuber so I found Michael Koryhelpful too.
    2. As I need to gain weight it’s more difficult to go off of a generic macro breakdown, and honestly I’m confused by it all so I’m sure some things will need serious adjustments. The past week has been very much about learning what foods are best, monitoring what I currently eat, and making corrections accordingly to balance out my macros into cleaner macros. My initial breakdown is 50% Carb, 30% Fat, 20% Protein which has me perplexed because of the fat, but I’m constantly assured that I need good fats such as poly&monounsaturated fats. I also remember that each gram of fat has 9kcal of energy so if I’m training hard I need that fat.
  3. Goals?
    • Take the lean mass I currently posses and gain bulk, strength, confidence, and over-all improved health.
  4. Macro comments & concerns?
    • Most food contains too much fat & real food is expensive.
    • Too many companies use hydrogenated oils as preservatives, trans-fats are the worst fats to consume. & Why is there so much food marketed towards children that is filled with it?
      • Goodbye mayonnaise, it was delicious knowing you… maybe I’ll start making my own again.
    • I need to food prep because weighing all day long gets old fast. buying things like granola bars, individually packaged peanut or almond butter is excellent for on the go.
      • I use the Cuisinart PrecisionChef scale simply because we have them from when my husband and I attended culinary school together. It works great.
    • Eating with family, or anyone else is nearly impossible. I obnoxiously weighed my food before eating but when someone else cooks you don’t really know every last bit of fat used or secret ingredient.
    • Spices are life, I will not eat cardboard just to satisfy my macros. No thank you satan.
    • Carbs; They seem to be bloating my core. & Carb cycling makes no sense to me, I may never get on board with that.
    • Calories, so far I’ve noticed they’re misleading. If the quality of the calories are poor in macronutrients that provide the bodies energy than really isn’t it just a wash and basically starving yourself?
  5. Workouts?
    1. Cardio- This week I’ve run 1 mile, four times. My first mile took 17 minutes because I was dragging feet, no pun intended, my last mile was just under 12 minutes. My running is intended to work my legs, and induce heart strength, I’m not running enough to burn muscle. I have been pairing that with one mile on the elliptical.
    2. Lifting- I currently lift light, multiple reps because I need to get comfortable with my exercises and get back in the habit of proper stance and posture.
      1. Chest + Back = M, Th, Sa
      2. Arms + Leg Based cardio (25 min max)  = T, F, Su
      3. Legs = Twice a week, day depends on soreness.
      4. Abs = Attempt 1-2 exercises every day… sometimes.
      5. Wednesdays are Rest Day.
      6. Yoga practice just about everyday for added strength & flexibility.
  6. Supplements?
    1. I #THRIVE everyday. All natural, Non-GMO, Gluten Free.
      • Thrive is a 3-step Nutrition Gap Filler, in layman’s terms it’s a multivitamin that provides Energy, Mental Clarity Weight management, Joint support, Inflammation support, Probiotics, Antioxidants and lean muscle support. It’s a capsule, a lifestyle mix taken with water, and DFT(dermal fusion technology) wearable nutrition.
        • I prefer #Black Label DFT because it provides extra energy and mood support, I don’t know about you but the more I work out the more hormone swings I tend to have.
    2. #Boost for a nutritional probiotic to help digestion of my macronutrient dense diet.
    3. I use #Activate as a beverage before my workout.
    4. Post Workout: 50/50 split of carbs & protein within 30 mins.
      1. I’m taking Hydrolized Collagen Protein Gel from grass fed, hormone-free USA bovine; yeah it’s pretty damn magical! It’s called #FORM.
        • 8g Carbs, 15g Protein <– that is sequentially absorbed. No soy, No Dairy, No Gluten. Protein of the future! And did I mention it reduces wrinkles, insert light from heaven and angels rejoicing here.
      2. I also take #SGTMove gel for repair.
    5. Before bed I take #Balance because I’m taking in so much food I want to make sure I’m absorbing everything I can while maintaining regular digestion cycles.

Here are some pics from the week. I have more food pictures, recipes, nutrient breakdowns on my blog instagram @katielynnbonzer more workout type pictures on my instagram @katielbonzer live feed of food, macros, life on my Snapchat story @katiebonzer. Some yoga gets uploaded to my YouTube channel Katie Bonzer .


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