body goal macros – lil bit of fit

January 21, 2022

How long will it take me to lose 30 pounds?

THE question everyone asks when they go to start a diet… “How long is it gonna take?”

I know you hate hearing “it depends” but there’s really no other answer for it.

Typically, if you are a smaller individual with less body weight to lose, lower in body fat%, it should take a lil longer to lose the same amount of total weight as someone who has more weight & body fat to lose.

In general terms, I would recommend a rate of weight loss of 0.4-0.8% total bodyweight per week.

Any slower, people get discouraged, any faster it’s hard to adhere & sustain plus you run the risk of losing lean body mass. We want to maintain as much lean muscle as possible when dieting.

Ain’t nobody wanna be #skinnyfat & be running around with a pancake booty.

Also, your story and history matter. Any “coach” that slashes your calories or prescribes macros without reviewing your history and current starting point you may wanna rethink.

Just had this exact conversation with a Consultation client this week. Her coach slashed her calories to 1500 without educating her what her true maintenance calories should be & what time frame was appropriate for her diet.

My client thought 1500 was her maintenance calories at 5’10, working out five days a week and this is what she should be eating for life🤯

Your coach should also explain & go over how to properly reverse out of your diet & what it means to periodize your nutrition properly to get the body you desire.

Feel free to save, tag, and share this post with your friends.

I go through different examples of how long it would possibly take you to lose 30 pounds and two different stories that may sound similar to yours.

Swipe through y’all!

Peace love and meat 🥩

Oxox

Coach K

January 12, 2022

How much protein should you eat and how to get in 30+ grams

Wonder how much meat you need to consume to hit 30+ grams of protein? Don’t want to track your food?

Here’s a cheat sheet of a variety of meats & animal based foods to make this as easy & basic af as possible! Protein requirements will vary for different individuals, your goals, food & training preferences, health history, digestibility, etc…

I would still recommend weighing out your meat raw, which is the information available on the label. Meat shrinks down 20-30% in weight after cooking. I find most people are either weighing & logging meat incorrectly &/or are inefficient at eyeballing. I was too! I also made the mistake of not adding the fat back on my meat after cooking which accounted for hundreds of calories less than I thought I was consuming. This can make or break your progress.

Check out this website! It’ll explain how draining your meat affects the leanness.

Hitting protein goals is a non-negotiable just like getting quality sleep. Protein helps us build muscle, recover, & keeps us more satiated in contrast to eating carbs. Most find you’re hungry an hour or so eating a carb based meal or snack.

Our need for protein becomes even more important if we’re avid exercisers, in a muscle-gaining phase, a fat loss phase, &/or as we age.

To quote Examine.com + current research: “if you’re of healthy weight, active, & wish to build muscle, to aim for 1.6–2.4 g/kg (0.73–1.10 g/lb) in grams of protein.”

My typical range is .8-1.2g/lb of bodyweight for most active individuals. The leaner the individual, the higher protein most can tolerate or require. I’ve had some even prefer up to 1.5g/lb of bw especially if they’re carnivore & in a fat loss phase. Those with more body fat, I’d likely have aim closer towards that ~0.8 recommendation.

Some examples I’ve used with clients:
21-40 y/o, 105 lb, 5’0-5’2 lean individual = ~105-158g protein (~1.0-1.5)
30 y/o, 120 lb, 5’2-5’3 lean individual = ~120-135 grams protein (~1.0–1.1)
30 y/o, 160 lb, 5’3-5’5 individual = ~130 grams protein (~0.8)
45 y/o+, 130 lb, 5’3 individual = ~130-145 grams protein (~1.0-1.1)

Now go smash some meat!

oxox

Coach K

January 5, 2022January 5, 2022

Meeting your Carnivore Macros with Lilbitoffit’s Crispy Airfryer #MeatBars & cheat sheets for different body goals

Q: If I eat 2 lbs of meat what would my macros be? Also don’t know what my macros should be for different goals?

Basic AF “Meat Your Macros” with Crispy Airfryer #MeatBars + Carnivore Macros Examples

Please read the visuals & captions. I answer many redundant questions if you guys would read the posts in it’s entirety. I say this with love❤️

Tap photo for all the Cheat Sheets on IG

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There are 100 different ways to “Meat” your macros. All of our bodies/goals/histories/needs are different, which means all of our macro nutrient ratios are going to be different.⁣

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I’m not saying you guys have to eat this way but I’m breaking it down so y’all have a visual!Using 2 meals/d as a generic simple “meal plan” AGAIN, go your own way most of us carnivores eat 1-3 meals/day, avg 2.

⁣ QUICK REMINDER ON HOW TO WEIGH, LOG, & TRACK MEAT CORRECTLY! ⬇️ and check out this article if you are not consuming all of the fat that’s in the bottom of your air fryer, or you blot or drain your meat: https://www.bestfoodfacts.org/lean-to-fat-ratio/

In a Fat Loss Cut? Most of you will choose 1-2 meals/day. Maybe you’re fat cycling too

In a Muscle Building Phase? I suggest 3 meals/day to get your calories in

Many of you are choosing super lean meats like chicken breasts because you’re still stuck in that bro diet mindset.⁣ Talked about this in a YouTube video yesterday – YouTube link in IG bio!

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Our fuel sources are carbs & fats. When you take away carbs, the fuel source you have left are fats.

If you’re struggling with hormonal imbalances & low energy, check your fat to protein ratios. Your protein may be too high. You have to eat ample fat for healthy hormone balance & to get your calories up to function like a normal human being.⁣

Swipe for all the meal prep & macros examples to help you!