- It’s got to get results.
- It can’t make me feel deprived.
- It has got to be SIMPLE.
And of course, I want it to focus on whole, natural foods.
But those 3 things are key and actually WAY harder to find in a diet than you think.
So many diet want to overcomplicate things…It’s like the people creating them think the more complicated they make dieting seem the more you’ll want to “buy” their answer.
And so many diets cut out all enjoyment from life…Aka…all of the foods you love, which not only makes you feel miserable, but also makes you feel like a hermit that can never go out with friends.
(Can I just ask why she looks freaking happy!?! NO ONE is happy about cutting out foods they love and honestly…YOU DON’T HAVE TO! It isn’t a this or that situation people! You can have both!!!)
Overcomplicated while making you miserable…That sounds about right for most diets…And worst of all…You don’t end up getting results.
OR if you do get results, you quickly lose them because you can’t maintain the unrealistic standards set by the diet for long!
And potentially you end up even worse off than where you started.
This cycle has to end. I know I was sick ofĀ personally yo-yoing and seeing my clients struggle as well.
Which led me to first find Carb Cycling and finally develop my own Macro Cycling Plan, which not only helped me reveal my abs but helped my clients lose inches and tons of weight!
First let’s take a look at Carb Cycling vs. Macro Cycling.
Many of you may know Carb Cycling or the general gist of it. You cycle your carbs and have high-carb days and low-carb days during the week. There are many ways to do this, but you often also have to time your workouts with the different days so that you have certain workouts on certain high-carb days and others on low-carb days.
While Carb Cycling can be great, it does require you to plan a bit more so you can make different meals during the week and cycle between days. I found this to be too complicated for my personal meal prep as I couldn’t prep big dishes for the week and had to make sure to buy for both types of days.
I also found that it always happened on high carb days I wanted foods with more fat, which I couldn’t have and on low-carb days, I always wanted carbs…
Always seems you want what you can’t have!
Literally the second you say, “I can’t have a cookie.” That is instantly what you want and become obsessed with EVEN if you hadn’t wanted a cookie before you told yourself that!
So for me while I think the idea of basic Carb Cycling is great, the way you usually have to implement it with programs just didn’t really fit with two of my three most important dieting beliefs…
While it gets results, it wasn’t as simple as I would have liked to be able to stick to long term and it also left me feeling deprived too often.
Don’t get me wrong…I realize it isn’t possible to get ideal results and just binge eat all of the time..BUT that doesn’t mean I always have to feel like I’m missing out.
That is why I came up with Macro Cycling.
So what is Macro Cycling?
Macro Cycling is my way of SIMPLIFYING Carb Cycling. Of making sure I’m not deprived and that I’m still getting results!
Basically it was my way of getting myself, and my clients, KILLER results while creating a LONG-TERM LIFESTYLE!
So Macro Cycling…Basically you dial in your Macros and use those Macros and calories all week. No cycling. No making different meals day to day and matching your workouts or cycling your calories up and down whether or not you worked out…
You stick with 1 Macro Breakdown for 2 weeks and then switch every 2 weeks between 3 ratio breakdowns. That means right when you start to get “bored” or even “plateau,” I switch things up so you can start eating new things.
However, on all three ratios, NOTHING IS OFF LIMITS!
You can use meals you currently love making. You can indulge in that sweet treat or crunchy, salty snack.
The point is you just dial in the ratio of each macronutrient you consume. Which means making LITTLE tweaks to what you’re currently doing.
And most importantly, it means FOCUSING ON PROTEIN!
The first Macro Breakdown I use for my Macro Cycling Plan is 40% Protein, 30% Carbs, 30% Fat. (Just to give you a reference point for how different this is from what the average American eats andĀ mainstream thought tells them to eat, the “default” ratio in most fitness trackers is 20% Protein, 50% Carbs and 30% Fat.)
My Macro Cycling Plan is focused on the Macronutrients or the food that your body requires you to get in large amounts from your diet (Protein, Carbohydrates and Fat).
This means you can eat carbs. You can eat fat. You just need to focus on protein!
And we focus on PROTEIN because protein is made up of amino acids which are the building blocks of muscle tissue. If you want to grow stronger and look leaner, you need to get enough protein to build, repair and evenĀ MAINTAIN your muscle tissue!
Plus, protein has a higher thermogenic effect than the other Macros, meaning you actually burn more calories to process protein, making it harder to gain fat when your diet is high in protein (studies have even shown it to have a thermogenic effect 5 times greater than carbs or fat!).
Studies of thermogenesis have also shown that one of the most important roles protein plays inĀ body weight regulationĀ is due to the fact that it increases feelings of satiety or feeling full!
So protein is not only key to us getting results from our workouts, but also feeling fuller and having an easier time losing body fat!
That is why I like Macro Cycling. It puts the focus on PROTEIN…not on carbs. And it allows you to still eat the fats and carbs and foods you love!
(Below is the Chipotle Chicken Loaded Sweet Potato I use in my Macro Cycling Shred as one of the recipes…It usually is a favorite!)
If you love chocolate…YOU DON’T HAVE TO GIVE IT UP!
If you love bread or pasta or WHATEVER, you don’t have toĀ give it up!
If you’re gluten-free or paleo or WHATEVER, you can still dial in your Macros using my plan and improve your results!
The point is you aren’t depriving yourself of anything you love.
And you’re making things simple by being able to prep things you already love or by being able to prep meals for the week without worrying about cooking different meals for different days!
PLUS, if you want to go out, you can easily! It is easy to find meals focused on protein. You don’t have to skip carbs. You don’t have to skip fats! Heck, you can even get some extra protein AROUND the party or meal you go out to and save your carbs and fat to really use then!
I have lots of clients that have to eat out for work or travel and they’ve gotten great results using Macro Cycling!
Heck, I’ve even done cycling with lower-carb or higher-carb if you really have a preference.
The point with Macro Cycling is it focuses on PROTEIN and helps you dial in your ratios to get faster results without deprivation!
ByĀ making little tweaks or changing up little things, youĀ can hit your ratios and get results! And as I mentioned, with my plan, you’ll cycle through 3 different ratios, switching up every two weeks!
So you can get dialed in and make meals you love, but still get to change things up so you don’t get bored!
Don’t waste time trying to deprive yourself and make things overly complicated.
Remember, the key is getting results. And CONSISTENCY is key to getting results. So a program, like Macro Cycling, which will allow you to BE CONSISTENT because you aren’t being deprived or having to do anything crazy complicated, is key to getting results!
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Can there be an option to have this in hard copy format rather than an e-book? I’m very interested in this but am terrible with e-books. Also, does the program have an app to help track foods etc.
Hi Sheri. So my clients use My Fitness Pal or LoseIt to track. And currently only e-book. I find it best so that you can take it with you anywhere and read it on any device š If you have any questions, don’t hesitate to email me at [email protected] as well! – Cori
Sheri,
I printed and out and out in a binder. I don’t care for e books either but that will solve the problem.
Hi Ruth, Who are you trying to chat with?
Are the other 2 macro cycles in the book only and do you have to weigh food?
Yes they are Jodi. And yes I do recommend you weigh and measure food.
I’m on a low carb, high fat diet and I seem to have plateaued. Will changing this around start me off again? I’m a bit concerned as I’m waiting for an operation so I’m only training 3-4 times a week but I’m so bored with my diet that I keep cheating!!
I think so as the ratios change every 2 weeks allowing you to include a variety of meals and vary things up. While working out helps with losing weight, diet is really key. Dialing that in should help even if you aren’t working out at all.
On the fat..almost everything has fats even when baked grilled or roasted or steamed. Does this fat dial into the macros as well or only those that you add in? Like olive oil, avocado, nut and seed oils. Thanks
Everything you eat counts toward your macros š
I have a number of food allergies, that include dairy, wheat, eggs and soy, but I do eat some meat and legumes/protein-rich grains, like quinoa. Would I still be able to follow your program ( especially since I can’t eat eggs or consume whey protein)? I typically stick to plant-based protein and nut-milk for shakes. Thank you in advance.
Hi Lyn. There are sample recipes that you can make subs too AND because I give you the blueprint, I do have people that completely use their own recipes. I have people who follow a more Paleo diet, but also Vegetarians on it. One of my clients even is lactose intolerant and allergic to eggs and still easily hits her ratios. I do also offer custom plans if you want me to map everything out according to your needs :-). If you have any questions, don’t hesitate to message me too at [email protected]. – Cori
Morning Cori
Just a quick one. I don’t want to lose weight just want to get leaning. Can I do this on the macro cycle?
Hi Cori:
Love your videos and have shared them with so many people. I am wondering if there is a protein that you recommend over others. I was using Idealfit, but there are so many and it’s very confusing. If you don’t want to recommend any one in particular, could you suggest what it should include or exclude?? Thanks!!
Thanks! So if you aren’t dairy intolerant or a vegetarian, I personally like Whey. I use Optimum Nutrition Gold Standard Whey because I like the taste and macro ratios. However, there is fake sugar. If that bothers you there are some more natural ones out there. I feel like what is best, is really dependent on the macros you are trying to hit and your 80/20 balance. So like 80 is clean whole natural foods and 20% is not as clean. For me having the fake sugars because I like how it tastes in shakes while helping me hit my macros is worth a bit of my 20% š
Hi Peter. Macro Cycling is very focused on body composition changes. And I would just recommend you follow my recommended ratios with calories at 12-13x goal bodyweight instead of the weight loss 11 š
Hi Lori! I’m so afraid to try this. I recently worked on counting my macros for the first time about three months ago on the advice of someone else, and I gained close to ten pounds… I have always been very active and into my health and nutrition, focusing both on exercise and healthy eating. I really want to lose that weight, as I’ve been consistent with my body for the past ten years, and I’m so upset. I can NOT stay this way!! But I feel like this really messed me up!! I eat 80/20 most days… and workout daily. Do you think you can help?
What ratios were you using Kelly?
I have a 45% protein, 35% carbs & 20% fats meal plan. I recently gained about 30lbs with in the last 7 months. I want to get back to my meal plan and exercise. I know this meal plan work because i maintained my weight for 10 months while i was in school & unable to work out. I currently weigh 154 and want to lose 30lbs. Does my plan need to be modified or does it seem suitable for me to reach my goals?? This carb cycling and macro cycling confuse me ?
Hi Susie. If that worked for you in the past, definitely do it. I’m not a fan of carb cycling which is why I simplified things and explain in this post what Macro Cycling is. I just like to change up ratios every two weeks to avoid plateaus and keep things interesting. If you do want a new plan, you can always consider the Macro Cycling but if you have something that you know you like, go for it š – Cori
Cori, have you had any vegetarians / vegans be successful with the Macro Cycling protocol? I’m finding getting this amount of protein without going over on carbs is really challenging. Thanks!
I have made lots of vegetarian plans that hit the ratios and in my extended edition even hit all three ratios using vegetarian options and have vegetarian recipes and sample days š For vegans I very slightly adjust the ratios.
so to confirm. macro cycling has to do with changing your carb and fat ratios every two weeks, protein stays the same?
It actually has more to do with focusing on high protein but rotating ALL macros.
I have more than 40 pounds to lose. At the end of the 6 weeks do I just start again until I hit my goal weight? And after I hit my goal, how do I maintain? Thanks
Hi Tanya. Yes. One of my clients lost 70lbs using the 6 week ratios and just constantly varying her food. And once you hit your goal, you can still use the ratios. I use them every day to guide my food and it becomes a habit that is maintainable. You can adjust your calories though based on your goals. š
So I recently downloaded your macro cycling information. I have been tracking my food in My Fitness Pal. How do enter your exercise videos into my Fitness Pal. I have found that adding exercise alters the calorie intake. BTW….your videos and exercises are fantastic. I really have enjoyed taking my fitness to the next level. Thanks!!!
So sorry I missed this Jennifer. I track exercise but don’t enter it so it adjust calories. I use just the calorie calculations in the program otherwise you have to cycle up and down too much. Instead use the calculation in the book but give yourself a range to respond to what your body needs.
So what is the change in macro rotation after the 2nd week? And so on? Is this part of the information I would need to pay for? Thanks!
Hi Tammy. Sorry I didn’t see this. It went to spam. But yes the cycling is part of my program š
Hi Cori,
I just started my macro cycling doing the 40% protein, 30% fat and carbs. I eat primarily plant based with little animal products besides eggs. I find it difficult to hit my protein without exceeding carbs and fats. A lot of plant based foods are high in carbs as well. Do you have recommendations/adjustment for plant based/vegan diet? I donāt like to call myself vegan because I do still eat honey and eggs, and eat meat/cheese only on holidays or traveling. Also, I use MyFitnessPal for macro tracking and your Dynamic Strength app for workouts. I donāt track my workouts in MyFitnessPal or macros in DS. Do you think thatās ok? Thank you so much in advance!
Honestly I bet there are a ton of tweaks you can make in what you’re currently doing…lower carbs from other sources. But I would recommend starting with a small change from where you are currently over an “ideal” ratio to start. Have you considered my Metabolic Shred to help you start to adjust your diet? Shameless plug but it has some tips for adjusting your diet as a plant-based eater and the minimalist macros may be good to start. Also, in Dynamic Strength with the yearly membership, have you checked out the No Track Meal Plans for ideas?
https://redefiningstrength.com/the-metabolic-shred?sl=blogcomment