Fast Food Macros


1. What about vegetables?

I didn't included vegetables as extras when you're talking about adding them to a sandwich, sub or burger (like pickeles, pepper, lettuce, etc...). For the most part, these vegetables add such a minimal amount of calories that you probably don't need to worry about them.

2. What about condiments and dressings?

Likewise, I also didn't add in condiments like ketchup, mustard, mayo, etc... If it's a special feature of the restaurant (like salsa), I added it. Most of the food items here are assumed to have no condiments added. If you're really doing a leangains and concerned about body composition, you should probably be sticking to mustard only a a condiment anyway. When it comes to dressing, go with a vinigarette.

3. What is Macro Split?

How much protein should I be eating? How many carbs? What about fat? These are probably some of the most common questions people have when it comes to eating a macro based diet. Unfortunately, like most fitness questions, the answer is: it depends. It depends on your goals, your age, the type of workout your doing, and your own pysiology. Here, however, are some general guidelines you can use to get started:

Higher carb for bodybuilding: if you're bodybuilding, chances are you're going to be doing more volumn, That means you'll need more energy, so you might want to consider this split:
  • 40-60% carb
  • 15-25% fat
  • 25-35% protein
  • Moderate carb for maintenance: are you pretty satisifed with where you're at? If that's the case, a good split for you might be :
  • 30-50% carb
  • 25-35% fat
  • 25-35% protein
  • Lower carb for fat loss: if you're trying to trim the fat, you're going to have to eat at a caloric deficit, but you're still going to need plenty of protein and healthy fat:
  • 10-30% carb
  • 30-40% fat
  • 40-50% protein
  • Note that you never want to go below 15% of your total calories from fat. Hormones are derived from cholesterol and other fat molecules, so if you drop your fat intake too low, it can suppress your normal hormone levels, which can adversely affect a wide variety of bodily functions. Make sure you prioritize healthy monounsaturated fats sources like avocados, egg yolks, olives, nuts, peanut butter, canola oil, olive oil, and high-oleic sunflower oil. Also get medium-chain triglycerides from things like coconut oil and omega-3 fatty acids like those found in fatty fish, grass-fed beef, chia seeds, ground flax seeds, soybeans, tofu, edamame, beans, and walnuts.

    Note that women tend to be better at using fat for energy and usually do better with higher fat intake and lower carbs when focusin gon fat loss.