LSF MACRONUTRIENT GUIDE

CONTENTS

1. INTRODUCTION

2. THE BASICS OF COUNTING YOUR MACROS

3. MEAL PREP & SWAPPING MEALS

4. MACRO RATIOS

5. TREAT MEALS
 INTRODUCTION

Hey Babes,

We all know what it takes to build the body of our dreams -

Hard work
Grit
Consistent effort to move our bodies and,
Good nutrition to fuel our bodies for success.

One of the challenges I have had to overcome in the journey towards transforming my body is my
understanding of nutrition and my overall relationship with food.

In the past, I treated food as a reward system, and I believed that less was more. If I didn’t work
hard enough in the gym, I didn’t deserve to eat. I know this is a mindset that a lot of us girls
still have, and I want to change that! Through education, self-reflection and consistency I have
managed to overhaul this approach to food. I want to help you do the same, not only to help you
achieve your dream body, but also to improve your overall health and vitality.

I now see food as a gift - a source of power and energy that allows my body to perform
outstanding physical feats of strength and allows my mind to continue to grow. In this
Macronutrient guide I take you through the basic concepts that I now base my nutrition around,
and I also give you the information you need to help develop a nourishing relationship with food.

I have had the pleasure of helping so many women all over the world transform not only their
bodies, but also their minds, and good nutrition is a fundamental component in becoming the best
version of yourself. I have shown them that food is not the enemy and we actually need to feed
our bodies in order to let them grow and change. My #LSFbabes continue to support and inspire
each other (and myself) towards achieving a strong, powerful body and mind.

I hope my Macronutrient Guide will empower you to embark or continue down your path of self
improvement, and to achieving the body of your dreams!

Lauren xx
 THE BASICS OF COUNTING
YOUR MACROS
What are Macros?
MACRONUTRIENTS are the nutrients that your body requires in large amounts in the diet. They provide the
body with Calories, or energy, and are broken down into the 3 following groups:

Protein - provides amino acids used in buidling muscle. Found in foods such as lean meats, eggs, fish
and dairy - it provides around 4 Calories per gram of protein.
Fat - used in cellular transport, hormone regulation, cell support, immune health and brain function.
Found in meat, fatty fish, nuts and oils - it provides approximately 9 Calories per gram of fat.
Carbohydrates - provide the body and brain with energy to use and store. Found in foods such as
fruit, vegetables and grains - it provides about 4 Calories per gram of carbohydrate.

Your body needs different amounts of total Calories as well as each of the macronutrients, depending on
physical activity levels, age, gender, health status, etc., so there isn’t a one-size-fits-all approach.

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 THE BASICS OF COUNTING
YOUR MACROS

ENERGY BALANCE refers very simply to Calories consumed versus Calories expended, or burned.
Traditionally, in the world of weight loss and transforming your body, energy balance has been the magic
formula, which looks a little something like this:

Calories in equal RESULTS IN

WEIGHT
to Calories out MAINTENANCE

Calories in greater RESULTS IN

WEIGHT
than Calories out GAIN

Calories in less WEIGHT

RESULTS IN
than Calories out LOSS

This is a simplistic view of what is in reality, a very complicated concept. However, the message it conveys is
still valuable: fuel your body according to its needs and you will reach your goals.

3.
 THE BASICS OF COUNTING
YOUR MACROS
Ways to Track Energy Balance
APP or WEBSITE:
There are simple apps and websites that can generate a daily Calorie requirement once you have entered
your height, weight and (sometimes) physical activity level. Generally with such calculators, the more
information you put in, the more accurate the daily Calorie estimate will be. You can also use online food
databases to help you calculate and track your energy intake. Comparing your expenditure against your
intake will allow you to get an idea of whether you are in positive, equal or negative energy balance.

It’s important to remember that these values are always an estimate. Foods are influenced by the
environment in which they were grown/ produced, ingredients used, cooking methods, freshness,
serving size, etc., which in turn affects their Caloric and nutrient content. In addition, each individuals’
Calorie burning potential is influenced by their age, size, muscle mass, health status and countless other
contributing factors. This means there is no way to be 100% accurate when calculating Calories in versus
Calories out. However, tracking your energy balance over time is a valuable and effective way to get
educated around nutrition and exercise and will help you achieve your goals.

COACHING:
This, in my opinion, is the most beneficial way of tracking your macros. When using my online platform, you
will have your meal plan set for you. These meals are nutritionally balanced, wholesome, nourishing and
match your individual goals and requirements. The LSF platform allows you to check off meals as you eat
them and tracks your macros for you, leaving more time for you to spend working towards your goals.

INTUITIVE EATING:
It is beneficial to note that, in light of the fact that energy balance is based around calculated estimates, we
all possess a valuable tool of simply listening to our bodies. If you listen to your body and combine this with
the right tracking methods, you will find you are able to adjust your nutrition and energy balance accordingly.
This does not mean succumbing to snack cravings, rather observing how your eating and exercise habits
affect you physically and even emotionally, and responding by making appropriate nutrition and exercise
choices.

A key component of counting your macros is to see the bigger picture - your body is a sum of the nutrition
and exercise it is exposed to day after day. If you are vigilant every day, ensuring your nutrition and energy
expenditure match up with your goals, you will slowly but surely achieve the physique you want.
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‘Success is the sum of small efforts,
repeated day in and day out.’

- Robert Collier

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 THE BASICS OF COUNTING
YOUR MACROS
My Step-By-Step Guide to Macro Tracking
CHOOSE YOUR GOAL

FAT LO MAINT MUSCL

S E

E
N
S

GA
10-20% Calorie deficit Consume Daily Caloric AN 10-20% Calorie surplus

IN
CE
below Daily Caloric Requirements. above Daily Caloric
Requirements. Requirements.

The fundamental element here is to create a sustainable path towards your goal. Depending on your
starting point (your progress will be influenced by physical activity levels, eating habits, muscle mass and
fat mass), this 10-20% Caloric deficit or surplus will result in around a 0.5kg weight change per week.
I advocate methods that are sustainable and healthy in the LONG TERM, as this is the approach that
produces results that last!
 THE BASICS OF COUNTING
YOUR MACROS

STEP 1

Calculate your daily Calorie needs by inputting your

age, gender, weight, height and physical activity levels
into an online Calorie calculator. This will provide you
with the amount of Calories required to maintain your
current weight. Depending on your goal, work out
if you will maintain this Caloric intake, or increase/
decrease it slightly to reach your goals. When aiming
for weight loss or weight gain, around 10-20% above
or below maintenance Calories will produce results at
a sustainable rate.

Example:
If your Calories for maintenance are 1800 Calories
per day, and you are aiming for a 20% Caloric deficit
with a goal of weight loss, you would complete the
following calculation;

1800/100 = 18
(this is 1% of your total daily maintenance Calories)

180 x 80 = 1440
(this is 80% of your total maintenance Calories, and
hence a 20% Caloric deficit)

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 THE BASICS OF COUNTING
YOUR MACROS

STEP 2

Based on your total daily Calories, calculate your

macronutrient ratios. If your goal is to build muscle
while losing body fat, then use the following
macronutrient split:

PROTEIN | 30% CARBS | 40% FAT | 30%

Your actual macronutrient intake does not need to

exactly match these ratios and amounts, and they can
be altered to suit individual needs. Using these ratios
as a guide will help you structure your meal plan. There
are endless ways to adjust macros to suit different
goals, body types, physical activity levels, etc., which
you can read about in my macro ratios blog.

Example:
Continuing on from the previous example, with the
goal of fat loss, the macronutrient calculations would
be as follows;

PROTEIN 1440/100 = 14.4 x 30%

= 432 calories from protein.

CARBS 1440/100 = 14.4 x 40%

= 576 calories from carbs.

FAT 1440/100 = 14.4 x 30%

= 432 calories from fat.
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 THE BASICS OF COUNTING
YOUR MACROS

STEP 3

Convert your macro Caloric values into grams

(continuing with the above example):

PROTEIN = 4 Calories per gram

432/4 = 108 grams protein per day

CARBS = 4 Calories per gram

576/4 = 144 grams carbs per day

FAT = 9 Calories per gram

288/9 = 108 grams fat per day

These examples, calculations and values provide a

daily macro breakdown to aim for, that is based on
a goal of fat loss and therefore a 20% Caloric deficit.
From here, it’s time to create a meal plan that satisfies
these macro requirements as closely as possible.

Aim for a wide variety of whole foods in the form

of fruits and vegetables, lean protein, whole grain
carbohydrates and healthy fats. The good thing about
counting your macros is that there are no restrictions in
terms of what foods you select, as long as your macros
for the day are satisfied. This doesn’t mean that
unhealthy foods should make up the bulk of your diet,
however, they can be factored in every now and then if
you feel the need.

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 THE BASICS OF COUNTING
YOUR MACROS

My Top Tips to Succeeding at Macro Counting

1. TAKE TIME TO PLAN
Dedicate some time and focus to this initial calculation and planning process, as setting up your meal
plans carefully and thoughtfully will help you stick to your program and hence produce the best results in
the long run.

2. GET HELP
If you struggle to incorporate the right meals into your diet based off these concepts, don’t worry! I
personalise my training and nutritional programs for ALL my clients. The best thing about this is that when
you choose my customisable meal plans, you can choose which food you don’t want to eat, how often you
want to eat each day, food allergies, etc. View my meal plans here! It takes some time to adjust - not just to
track your macros, but also getting your Calorie levels and nutrient ratios really dialled in!

3. BE PATIENT (AND FORGIVING) WITH YOURSELF

You will also find the process time consuming initially, however, with practice this will improve and benefit
you significantly in the long term! You may also find that it takes time to adjust to the macro counting
lifestyle, as well as food choices. Always keep in mind that transforming your body is a journey that needs
to be taken one day at a time! If you slip up, eat something you didn’t plan to or just have a bad day, dust
yourself off and pick up where you left off.

Remember, this is a lifestyle, not a diet! So listen to your body, trust the process
and put in the effort each and every day!

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MEAL PREP + SWAPPING MEALS TO
FIT YOUR MACROS
The Benefits of Prepping
Your Meals
I find that prepping my meals gets me to stick to my
meal plans and follow an overall healthy diet. When
you’ve got your meals prepped, you know exactly what
you’re eating for the week and all of the hard work,
planning and thinking is done. I try to prep my lunches
and dinners for the working week, then I either just
pop them in the fridge or the freezer. All that’s left to
do is heat them up. Prepping your meals eliminates
one of the biggest barriers to achieving your goals -
diet. I find that prepping my meals allows me to get so
much more out of my days and has taught me so much
about nutrition and cooking!

Personally, if I know there is a healthy, nutritious

meal waiting for me, I find it so much easier to avoid
mindless snacking in between meals. It also makes
portion control so simple - it’s all pre-measured to give
me exactly what my body needs!

Following a nutrition plan and prepping my meals has

also helped me to minimise binging type behaviours.
I now work my ‘cheat meals’ into my weekly plan,
whenever I want or need one (which is rarely more
often than one meal per week). I find I have so much
more willpower to resist last minute indulgences
because I know I am working my way towards a
really delicious meal that I have carefully selected. I
also enjoy these kinds of meals more than ever before.
I don’t feel guilty for indulging every now and then
because I know that my nutrition and exercise
habits are healthy, well-balanced and setting me
up for success.
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 MEAL PREP + SWAPPING MEALS TO
FIT YOUR MACROS

How To Meal Prep

STEP 1. CREATE A SHOPPING LIST
Once you know what meals you will be eating for the week, create a shopping list that includes the
ingredients you will need for the whole week. A lot of people opt to keep their meals quite simple and
repetitive to make this process a little easier. I provide all of my clients with a weekly shopping list in
advance, so they can get their shopping and meal prep done when it suits them; setting them up for a
successful week!

STEP 2. COOK YOUR MEALS

The key here is having plenty of tupperware! The best thing about meal prepping is the automatic portion
control, so having a good supply of tupperware containers that are an appropriate size and sealable
will make sure you can take the right amount of food wherever you need to go. Separate your meals into
the correct portion sizes once they are cooked. Don’t forget to package up your snacks and breakfast
servings as well! Using your free time over the weekend to get your meal prep sorted will leave you
with more time during the week to focus on your training and kicking goals! So spend a few hours in the
kitchen, taking the time to learn about nutrition by creating meals to fuel your body.

STEP 3. FREEZE / REFRIGERATE & ENJOY!

The hard work is done, now you get to reap the rewards. Make sure you store your food safely! If you
have prepped for the whole week, ensure your meals are frozen and kept cool until you reheat them.

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 MEAL PREP + SWAPPING MEALS TO
FIT YOUR MACROS

What If I Don’t Want To Eat The Same Thing All Week?

Yes, it’s true, counting your macros and prepping meals is easier when you follow a bit of repetition. For
many, this is a small price to pay for the results you will get, but if you feel you need to spice up your
meals, there is a way!

You could use a food database app that will help you to swap out foods based on their nutrient
content. This allows you to compare protein, carb and fat sources, whilst ensuring you have the right
amount so you don’t exceed your Calorie goal. It’s important to remember that many of these apps,
like MyFitnessPal, have user-generated content, so they may not be 100% accurate. They work as a
convenient guide that gives you a good idea of what foods are comparable. I provide my clients with a
‘swap’ option in my meal plans, which takes the hard work out of swapping meals.

Meal prepping requires planning ahead and having patience, so that you can achieve so much more
in the long run. It is not something that can be mastered in a day or even a week. There is lots to learn
about using good nutrition to fuel your body, and meal prepping really does help you grasp the basics.
The longer you track your macros, the easier it will become and the more creative you will be able
to get. All the while you will be eating a diet that is full of highly nutritious food that supports you
and your goals!

I want to see your meal prep! Tag me in your meal prep pics @LaurenSimpsonFitness
or use my hashtag #LSFbabes

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 MEAL PREP + SWAPPING MEALS TO
FIT YOUR MACROS

Can Changing Your Macro Ratios

Improve Your Results?

Tracking macros is useful because, contrary to what

many people think, a Calorie is not always a Calorie.
Protein, carbohydrate, and fat all contain Calories,
but those Calories are utilised differently, having very
different functions and roles in your body.

So, if you choose to track your macros, the

big question is - how much of each group
should you have?

As with most fitness-related conundrums, there is no

one-size-fits-all answer and your ideal macronutrient
ratio depends on several factors that are specific to
you as an individual.

MACRO RATIOS BY BODY TYPE

Most people are one of three main body types -
mesomorph, ectomorph and endomorph. Very few
people are 100% one type, and most of us are a
mixture. However, after reading the descriptions below,
you should be able to identify the body type that most
accurately describes you.

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 MEAL PREP + SWAPPING MEALS TO
FIT YOUR MACROS

MESOMORPH

1. Naturally muscular and athletic.

2. Often drawn towards strength sports like weight lifting, rugby,
and body buidling.
3. Tend to have a good tolerance for carbohydrates and glucose, and often
have a relatively high metabolic rate.

Recommended Ratio - A good starting macronutrient ratio for mesomorphs

would be;

30% 40% 30%

PROTEIN CARBS FAT

ECTOMORPH

1. Naturally slim.
2. Well suited to endurance activities such as running and cycling.
3. High tolerance for carbs and often have a very fast metabolism.
4. Seem to be able to “eat whatever they like” without gaining weight or fat.

Recommended Ratio - A good starting macronutrient ratio for ectomorphs

would be;

25% 55% 20%

PROTEIN CARBS FAT

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 MEAL PREP + SWAPPING MEALS TO
FIT YOUR MACROS

ENDOMORPH

1. Naturally broad and have a tendency to gain fat easily.

2. Often described as having a slow metabolism, and can have a poor
tolerance for carbohydrates.

Recommended Ratio - A good starting macronutrient ratio for endomorphs

would be;

35% 25% 40%

PROTEIN CARBS FAT

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 MEAL PREP + SWAPPING MEALS TO
FIT YOUR MACROS

Macros Based on Your Goals

While the above ratios provide a good place to start
planning your macro ratios, you can further improve
your results and performance if you tweak your
macros based on your goals. You can try the following
macro ratio changes to suit these goals.

1. Improve athletic performance = increase carbs

by 5-10%
If you train long, hard, and often, your tolerance to
and need for carbohydrates increases - especially
immediately before and after exercise. The harder and
longer you train, the more carbs your body needs, this
is especially true for endurance athletes.

2. Increased muscle mass/strength = protein makes

up 30-40% of macros
Training for increased strength or muscle mass starts
with breaking your muscles down so that they grow
back bigger and stronger than before. This process
is reliant on dietary protein. Most exercisers in this
category need to consume around 1.8 to 2.0 grams of
protein per kilo of bodyweight.

3. Losing body fat = decreased carbs by 5-10%,

increase protein by 5-10% and keep fat at around
20% of macros
There is no one-size-fits-all macro ratio.
Fat is a crucial macro that is important for your health,
Because of bio-individuality, what works for one person
hormone production, satiety, and nutrient absorption.
may not work for another. Adopt the macro ratio that’s
Slightly altering your carbs and protein will create an
right for your body type, tweak it based on your goals,
environment more suited to fat burning.
and then be prepared to adjust it again according to
your results.
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 HOW TO TREAT MEAL

A treat meal is a purposeful and planned break from restrictive eating. Many refer to this as their ‘cheat’
meal, but I prefer treat over cheat as I don’t feel I need to ‘cheat’ on my nutrition plan. I wholeheartedly
believe in the nutritional value of the way that I eat. I know my methods support my health, my body and
my goals. I do, however, enjoy the odd indulgence in foods that may not be so nutritious, so this is where
treat meals come in for me.

It may be obvious, but when you have a goal of fat loss and muscle gain, you will have a fairly specific
Calorie budget to work with. In addition, healthier foods are going to help you get closer to your goal (by
improving recovery, etc.) and unhealthy foods will not. Whether or not you want or need a treat meal is a
completely individual thing, and may change day to day or week to week.

For most of you, if you are new to a more nutritionally balanced diet, you will find you get cravings and
really miss the less nutritious foods you are used to consuming. So treat meals are a way to help ease
those cravings, without feeling deprived or too restricted.

The Benefits of Treat Meals:

Restocking of muscle glycogen stores

Avoiding metabolic slowdown
Avoiding a sense of restriction/deprivation
Helping to understand the value of balance
Ensuring that no food is ever completely off the menu

Unfortunately, it can be very easy to derail your nutritional and training efforts by abusing treat meals. In
my plans I don’t include treat meals for this reason, however, many of my clients have had great success,
whilst carefully factoring treats into their programs.

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 HOW TO TREAT MEAL

Treat Yourself - My Tips

In a perfect world, we wouldn’t feel the urge to indulge, but we are only human! Breaking away from your
plan or nutritional guidelines can make it hard to return to your plan after you have strayed. So here is my
guide to indulging, without the full scale blowout.

1. The further you are from your goals, the less often you should cheat
If you have more than five kilos to lose, aim to limit your treats to once every ten
days to two weeks. This may sound hard, but you still have some ways to go and to
diverge from your plan too frequently will impair your progress. In terms of results,
the leaner you are, the more flexible you can afford to be with your meals.

2. Plan your cheat meal in advance

Decide when you are going to have your treat and what it will consist of. Random
treats don’t work. You may say “I’m having my treat early this week”, but all that’ll
happen is that you end up having two treats - or more. Choose the day, the time,
and the menu and then stick to it. Treats are not transferable!

3. Only buy enough food for a single treat (or treat meal)
The nutritional law of possession states that if you buy it, you will eat it. Yes, you
may be able to avoid temptation for a day or two but - eventually - you won’t,
and you’ll eat what you were saving for your next treat. Buying smaller portions
means you can only eat a limited amount and are therefore less likely to
inadvertently overeat and derail your progress. When you are full, either
dispose of the leftovers or, if you must keep them, seal them in an opaque
container out of sight.

4. Never treat alone

While you might feel more comfortable scarfing down a ton of junk food alone, you
are less likely to go junk food crazy in the company of others. Use this peer pressure
phenomenon to help you control the size of your treat. Choose who you indulge with
carefully - you don’t want to be around an unhealthy eater that will encourage you
to overindulge! 19.
 HOW TO TREAT MEAL

5. Schedule your treat for later in the day

If you indulge early in the day, you’ve then got the rest of the day to keep on
indulging; it can be hard to stop once you have started. In contrast, if your last
meal of the day is a treat, you’ll be off to bed in a couple of hours, and that makes it
harder to continue eating.

6. Workout first, treat after

Exercise increases insulin sensitivity and depletes glycogen and may also reduce
your appetite. This combination of events means that the best time to indulge is
right after a strenuous workout. Precede your treat with some HIIT or a full-body
strength workout to maximise insulin sensitivity, use of muscle glycogen, and
minimise the negative effects of your treat.

7. Eat your greens

Make sure you either have a serve of veggies before your treat meal, or with it. This
will increase your feelings of fullness so you are less likely to go overboard on the
naughty stuff. It will also give your body a good amount of nutrient dense food to
help keep it on the recovery path, even though the rest of your meal may not be so
nutrionally valuable.

8. Make your next meal nutritionally perfect

Once your cheat meal is over and done, make sure your next meal is nutritionally
perfect and conforms to whatever diet you are currently following. Don’t skip a
meal, don’t have a semi-cheating second meal - get right back on the horse and
comply with your diet exactly.

Indulging is not compulsory. In fact, every treat you DON’T have will take you a step closer to your
weight loss goal. You will see that in my LSF meal plans, I don’t include a treat meal, as this is
a very individual choice.

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 SIGN OFF
The keys to getting your nutrition dialed lie in strengthening your relationship with
food and working towards finding the methods and foods that work for you.

I hope this e-book has armed you with new tools and knowledge to help you
improve your nutrition and chase the body of your dreams! If you are ready to
start achieving your goals, get in touch with my team today to discuss which of
my programs would get you there.

Here’s to becoming fit, confident and strong women!

Lauren xx

support@laurensimpsonfitness.com

https://www.laurensimpsonfitness.com/

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