Lazy Macros® How-to
01Continue to do the 800gChallenge®, eating 800 grams by weight of the fruits and vegetables of your choice per day.
02Add a protein target of 0.7 grams of protein per pound of body weight. This combination of the #800gChallenge® plus a protein target is called Lazy Macros®.
03Continue to eat whatever else you want. Still no restrictions, just additions.
04A simple way to accomplish this is target 270g (~2 cups) of fruits or veggies and 30-50g of protein at each of 3 main meals.
Lazy Macros® in 2 minutes
Hi! I’m EC Synkowski and the creator of Lazy Macros®. This is the step after you’ve mastered the #800gChallenge®. So once you are consistently eating 800 grams of the fruits and vegetables of your choice each day, it is time to also add a protein target. The initial baseline target is 0.7 grams of protein per pound of body weight.
And I generally recommend you use your current weight, unless you are more than 20 pounds away from your target weight.
In that case, use your target weight for the protein calculation as otherwise, you will likely find the volume of protein unsustainable.
Truth be told, most people will find success in the range of 0.7 to 1 grams of protein per pound of body weight, but it’s first important to get consistent at a lower number before thinking you need more.
The 0.7 number is high enough to be protective against sarcopenia, prevent muscle mass loss in a caloric deficit, maximize muscle mass gain with resistance training, and actually be sustainable for non-professional fitness enthusiasts.
Now, with Lazy Macros®, you have these two checkpoints in the diet: 1) fruits and veggies, and 2) protein. These tend to be the more under represented food groups in modern diets which are classically overrun by carbs and fat.
So by focusing on eating more of the healthy stuff, we may be able to balance out the overall quantity in our diet.
So we are tracking the weight of the fruits and vegetables and significant sources of protein to help keep us on target without all the work of weighing and measuring everything. Hence the name, Lazy Macros.
You can use a post-it note system where you tally the weight of fruits and vegetables in one column, and servings of protein with at least 10 grams in the other as a simple tracking system to keep yourself accountable.
It’s not that protein only counts when you eat at least 10 grams, in fact all protein grams “count,” it’s just that this is an approximation system. It’s not very lazy if you track everything perfectly.
We are trying to see how far we can get without doing all the meticulous work of macros.
Now remember with Lazy Macros®, there are still no restrictions in your diet… you continue to eat whatever else you want on top of these fruits, veggies, and protein.
If you want ideas on good protein sources, join my email list or better yet, check out my ebook that goes into way more detail about different protein sources, optimizing your protein intake, improving your body composition, and things like the effect of exercise and lifestyle on your reaching goals.
Lazy Macros® is your antidote to dieting nonsense.
E-book Sneak Peek
The step after you've mastered the 800 gram challenge.
Check out the table of contents and a few sample pages from the Lazy Macros ebook.
This ebook is a comprehensive reference for those ready to implement the Lazy Macros® approach today. The 100+ page ebook is divided into two sections, with the basics that allow you to get started right away and the details to provide the evidence-based reasons why. You’ll also get tips, strategies, and meal ideas.