Welcome to the Macro Mastery Guide

First, I want to congratulate you for having in your hands what I consider to be one of the most important bodies of work I've ever produced - the result of my experience working in Nutrition, Exercise Science and as a 35+ year Fitness Professional.

My MACRO MASTERY Guide is contains the most simple, common sense basics of performance nutrition - designed to help you achieve whatever results you are looking for when it comes to making a Physical Transformation as you are being coached using the Principles of my Metabolic Ratcheting Permanent Fat Loss System.

Whether your goals including losing weight, gaining weight, getting rid of your extra body fat, building strong, lean muscle tissue, boosting your metabolism, recompositioning your body, toning up, slimming down, adding muscle mass, sculpting your body - you name it - by applying what I teach you inside this Guide - you will be able to achieve whatever results you are looking for.

So What Are Macros?

Macros is short for the word Macronutrients, which are the three main and most abundant fuel sources found in food - including Proteins, Carbohydrates, and Fats.

Each of the three Macros have their own caloric value - calories simply meaning - their measure of energy.

And because your body needs all three types of energy to truly flourish during your transformation - you want to include all three macros in every meal & snack and learn to balance them the best you can every time you eat - whether a meal, a snack, a smoothie, etc.

Remember - there's no such thing as perfection, in production. You don't have to get it right at first; you just have to get it going.

In other words - when it comes to meeting your daily calorie target and balancing your macros - you don't have to get a bullseye when you first get started; you just want to get on the board.

The more you practice weighing, measuring, eyeing, and learning to master your macros, the easier this practice will feel and the simpler it will become.

Food For Fuel

When Creating a Meal Plan - Remember that All Food Fits. You can eat whatever you want; just not however much you want.

There are a few Rules when it comes to sticking to your Meal Plan if you want to get the best results with

#1 - You want to meet your Daily Caloric Goal

This means that you want to be sure to eat as close to the number of Total Calories necessary to get you into either a Build, or a Cut.

#2 - You want to meet your Daily Macro Goals

#3 - You want to eat in Macro Balance

As long as you meet your Total Daily Calories, the amount of Macros in grams for your Proteins, Carbs, and Fats, and eat in the 40/30/30 Macro Balance - you can eat whatever foods you like.

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Nutrition and Meal Suggestions

Remember, 40% of your calories at each meal should come from Carbohydrates; 30% from lean Proteins; and 30% from good Fats.

The reason behind this Meal Strategy is that whenever we eat, our body releases what are called eicosanoids into our bloodstream. These eicosanoids are the governing factor that determines which hormones our body elicits during digestion - either fat-burning hormones - or fat-storing hormones.

So, the more often we can eat in this 40/30/30 Ratio - the better.

The more we can reduce the fat-storing hormones, the better.

One of these hormones is insulin. Not only does it help stabilize blood sugar, but it is also a carrier hormone, and it will shuttle any unused calories, right into fat cells. So, we want to maintain insulin control, by eating foods that are low in processed, refined sugars, keeping to our 40/30/30 meal plan, and choosing nutrient-rich foods low on the Glycemic Index, which rates the speed at which food enters our bloodstream in the form of glucose, after digestion.

A great way to ensure that this happens is to keep only the most nutrient-dense foods in your home.

If you notice, you can find almost every single food item on this list, on the perimeter of the grocery store. These are the least processed foods available, so get creative, have fun with your meals, and enjoy the ones you love the most as often as you like.

Add these as staples in your weekly meal plan:

Smoothie Ingredients:

Baby Spinach
Frozen Strawberries
Frozen Blueberries
Banana
Peanut Butter
Protein Powder
Almond Milk
Coconut Oil
Avocado

Countertop Fruit

Apples
Oranges
Grapes
Mangoes
Peaches
Pears
Watermelon

Salad Ingredients

Romaine
Baby Spinach
Kale
Arugula
Iceberg (very little nutritious content but good filler)
Tomatoes
Carrots
Celery
Peppers
Avocados

Nuts & Seeds

(Proteins & Fats)

Almonds
Walnuts
Cashews
Sunflower Seeds
Pistachios
Pumpkin

Vegetables

Peppers
Eggplant
Tomatoes
Carrot
Squash
Cucumbers
Cabbage
Olives
Broccoli
Cauliflower
Corn
Mushrooms

Legumes

Contain both Protein and Carbs, and lots of fiber. They go great on salads, in soups, or in a bowl with some light dressing.

Beans
Red Beans
White Beans
Black Beans
Peas
Chickpeas
Lentils
Hummus

Starchy Carbs

(to be eaten around your workouts. Also, the whole wheat & grain versions of anything made with flour are going to be much more fibrous - so, more filling - and have less impact on your blood sugar)

Potato
Sweet Potato (preferred)
White Rice (Although higher on the Glycemic Index than Brown Rice, it has more fiber)
Brown Rice (preferred due to lower Glycemic Index, but is also lower in fiber than White Rice)
Protein-enriched Pasta
Bagels, English Muffins
Oatmeal
Anything made with flour

Proteins

Chicken
Red Meat
Fish
Turkey
Eggs
Canned Tuna or Salmon

Just keep in mind that any protein that is canned, such as Tuna, Salmon, or Chicken, usually will have high Sodium, and oftentimes preservatives that make it not as healthy as eating it fresh, and not canned.

You can still get a lot of protein from these sources, so as long as you are aware of the Sodium and preservative content, that’s what’s most important.

Plant-Based Proteins:

Tofu
Tempe
Seitan

Fats

Avocados
Nuts
Seeds
Nut or Seed Butter
Fish Oil (from both real fish and supplements)
Chia Seeds
Dark Chocolate
Eggs
Fatty Fish
Flaxseeds
Olives

Dairy

(A great source for protein, and sometimes fat, depending on the source)

Butter
Cream
Yogurt
Ice Cream
Cheese
Cottage Cheese
Milk
Pudding

Just in case we didn’t talk much about it, stay away from too much Dairy, as it can affect your testosterone production - and Testosterone is critical for the muscle protein synthesis you will experience after your workouts; both men & women alike.

It’s ok to eat some dairy if you like it - just not more than a couple servings per day.

A slice or two of cheese a couple of times per day will not hurt you, and will make food taste better.

You can buy Cheeseless Pizza, and other delicious foods, without Dairy. You can also buy Vegan or Dairy-Free Ice Cream, and a ton of other Dairy-Free Products if you are trying to cut back on dairy, but still want the delicious taste of foods you love.

If you do eat or drink a lot of dairy, just be aware that it will affect your muscle-building hormones.

Here are some Meal Suggestions with approximate calories:

Chicken and Rice

2 cup White Rice bowl with 35-40 grams of protein from Air Fried Chicken breast, diced 1/2 large Tomato, whole diced Avocado. I add a pinch of salt & pepper and a little balsamic oil & red wine vinegar. 600 calories

Fish and Pasta

35-40 grams of Salmon filet, Protein-enriched pasta, handful of grapes, an apple or an orange. 500 calories

Steak and Potato

40-50 grams protein Sirloin or NY Steak, mashed boiled sweet potatoes, 1/2 of my salad for the day which is loaded with greens, veggies, nuts & seeds, and avocado. 700 calories

Classic Cheeseburger

Air Fried Angus Burger on a Bagel with Avocado slices, slice of Swiss cheese, Tsp of Ketchup, Mayo. 1/2 leftover salad. 600 calories

Plate O’ Pasta

Ravioli or Protein-enriched spaghetti or angel hair. Red sauce with added air-fried eggplant, peppers, mushrooms, sweet potatoes, and chopped turkey meat. A couple of small pieces of garlic Italian bread. 800 calories.

Bootylicious Muffin

Teaspoon of honey, Medium size Banana, 2 Tablespoons of Peanut Butter & 2 Tablespoons of Jelly on Whole Wheat Bread. 650 calories

Tuna Salad

Chunk White Water Packed Tuna Fish & Cottage Cheese in a bowl, add in tomato, avocado, carrot slivers, handful of almonds, walnuts, salt & pepper. 600 calories.

3 Egg Omelet

3 whole egg / 3 yolk omelet with sautéed spinach, bacon, tomato, avocado, shredded cheddar cheese. Large Bowl of slow cook oatmeal, tsp of brown sugar, almonds, walnuts, peanut butter, banana, honey. Large glass of orange juice. 1,000 calories

Here are some healthy SNACK ideas...

Note: Not all of these snacks are in the 40/30/30 Ratio, but you can always add to them, to make them more of what you would like to snack on.

Important Snacking Tip:

1. Plan ahead - The most important part of snacking, is not to graze aimlessly. Keep snacks handy in your refrigerator, on your countertops, in ziplock bags, in your car, your purse, your backpack - wherever you are going so that when you are hungry, but don't have the time or the desire for a full meal - you can eat something that will satisfy you, keep your insulin levels low, and provide you with the nutrition that complements your meal plan.

FINAL THOUGHTS

As more & more Personal Clients & Members of Aaron’s Awesome Abs Team continue to share their needs & goals for achieving their fitness goals, this Resource Guide will continue to evolve & grow.

If you have any questions, or suggestions for Aaron’ Guide, please feel free to Vox him, ask on your Weekly Check Ins, or on Messenger.

Let’s do this thing!