Macro Tracking Questions: Cooking Oil, Dinner and Reversing

Nikkiey: Do you want me to go to save? Sure. All right, what's up WarriorBabes? Hey everybody, Nikkiey here. What's up you guys? Happy Wednesday. It is Wednesday Q&A time together. I am super excited to be here with you guys. What's up Heather? Hello.

As you guys are joining into this Q&A, comment and say hey, what's up, so I can see who's joining us. And plus you guys know the drill with these Q&As. It's been what, a week? Two weeks since I've hung out with you guys here. I wasn't here last Wednesday, so I'm excited to be here with you guys. You guys know the drill. As you tune into this live Q&A, comment, say hey, what's up, because the more that you guys comment, the more that it pushes this video to the top of our Facebook group. I can't see my eyeballs. There we go. The more that it pushes this video to the top of the Facebook group, all of the WarriorBabes who have never tuned into this Q&A, or don't know how to tune in, can see it, can tap on it, can join into the Q&A and listen to this live. So comment as you guys are joining into this.

All right. What's up Heather? What's up Emily? What's up Jessica from Nashville? Nice. What's up Dawn? "Hey Nikkiey and WarriorBabes." What's up babe? Hey Bobbi Jo. What's up? What's up you guys? Stoked to be here. Just don't mind my face right now. I just got done with a massage, my first massage since COVID, and my body is screaming thank you. So my face is a little puffy, but that's beside the point.

Anyway, I'm excited to be here with you guys and to spend this time together. It's been about two weeks, like I said, since I've hung out, so I'm super stoked to be here. And if you guys are tuning in at a later date or time, so after we've done this live Q&A, then remember guys, type hashtag replay. And please leave all of the questions here in the comment thread that pertain to this particular Q&A time. All right. So we'll get started in just a few seconds.

So if you guys have any questions about anything that you need clarification on, remember there are no silly or stupid questions. Come here. Ask me your question, whatever you need clarification on, and then you know exactly what you need to do. Don't assume that you know the answer to your question. That's why these Q&As are in place. You've got an expert coach right here to help you guys with any clarification that you need. So if you have those questions, start commenting your questions below in the comment thread, and we'll kick off this Q&A in just a few seconds.

All right. What's up Tanya? Hey girl. Hey. What's up Lisa? "Actually good to see you live." Yes. Awesome. Hey Laura. What's up babe?

All right guys, before we dive in: anybody who's new here to WarriorBabe, this is your first week, your first Q&A, give me the raised hand emoji. I want to see all you new babes who have joined us in the past week. I want to welcome you guys into this community. You are literally a part of thousands of women who are getting toned and becoming stronger, more confident versions of themselves.

Our community is hands down one of the most supportive, inspirational, motivating communities. I've been in tons of communities in the fitness industry, and this is one of the best by far. And I'm not just saying that because WarriorBabe is a byproduct of me. I'm saying it's a byproduct of all of us, and we're all so supportive and so inspirational. Here inside this group, you guys that are new, WarriorBabe is where strong is the new sexy, and you are literally a part of this amazing community.

We all have the same goals: getting toned, becoming stronger, more confident versions of ourselves. It's not just in your body that you become stronger, but you also become stronger in your mind. All right? And that's what we're employing here inside of WarriorBabe. So welcome, you guys. Hey, Valerie. Brittany is new. Wow, babe, I love the way you spell that. Christy is new. What's up, babe? Hello. Lindy: "First time. Joined last week. So excited watching this and eating my macros." Yes. I love it.

Nancy, what's up, babe? Awesome. Welcome, you guys. I am stoked that you are here inside the community, stoked that you are a part of WarriorBabe, and that you have the truth now. You have the tools and the resources right at your fingertips. All you need to do is put in the work. That's it. All right?

And if you guys are new to WarriorBabe, please make sure that you are going through the WarriorBabe Revolution blast-off emails. You guys, they are so important as you join your journey here in WarriorBabe. I'm literally helping you transition into this lifestyle. It's not something you've done before. It's not a quick fix. It's a system that's put in place to personalize things for you and your goals, and get you results. The tools and the resources are in place. All you have to do is do the work. Employ all the things that I'm teaching you, because they work, and they've worked for thousands of women. So you just have to do the work. That's it.

So go through those blast-off emails, because they're going to help you transition into this lifestyle. They're going to help you understand what your goals are that you want to focus on here. Why do you want to focus on them? Bringing that to the surface for yourself is going to be an absolute game changer in your journey here as a WarriorBabe.

And why is that? Because when you know your goal, you have your why. You actually have something that you are actively working towards on a daily basis. And motivation isn't always there. I talk heavily about how you should not rely on motivation at all. Okay? Motivation comes and goes. It's an emotion that comes and goes. You guys who are new are probably so motivated to get started. Well, guess what? Two weeks, three weeks, four weeks, that motivation may trickle out the door. And that's where you want to heavily rely on: why are you here? Why are you working on the goals that you're working on? And that's where discipline will come into play, knowing the things that you have to take action on with your goals.

That's why I'm walking you through that first 14-day blast-off sequence that comes through email on a daily basis, so that you can set yourself up for success by just completing one task per day. That's going to set you up for long-term success. All right?

Eliza, nice. Linda, first Q&A. Welcome, you guys. What's up? There are tons of new WarriorBabes here. I love it. You guys naturally raise my energy. I'm so stoked to see you guys here, and that you have this community out in front of you, and me as your coach. So it's amazing. Pam: "Hey there. New here and doing the blast-off. Looking forward to the journey. Thanks, Nikkiey." Yes. Let's go, babes. Let's go.

All right. So if you guys have any questions, remember to start leaving your questions in the comment section below this video so we can kick off this Q&A time together. All right? And one more thing before we do that. I want you guys to start commenting your questions, anything you need clarification on.

Before we dive into the Q&A, one more thing to my newbies who've joined us here in the group: please don't be the person that asks questions that can be found inside of your application. All right? As a new one coming into this WarriorBabe program, this WarriorBabe lifestyle, take the time to search inside of your application and listen to everything that I am sharing with you.

There are so many golden nuggets. There are so many systems in place that will help you employ the first steps with your macronutrients. Everything is there to start you off. There's even a start here button. Okay? But if the question you're seeking isn't answered inside the app, then go to your home screen, click need help, and that will take you to the frequently asked questions resource page. It's an entire platform that my team has built, and they're constantly updating it on a monthly basis with all of the frequently asked questions that we get asked. And then we answer them with a full-blown article that pertains to that specific question, with pictures and information, stuff like that.

If the question isn't answered inside of the app or inside the FAQs, then please head to the Facebook group. That's where you can start asking your questions inside the community. But if you haven't searched and gone through those first tools, and you're asking something that one of the babes knows can be answered inside those first resources, they're just going to tell you to go there, because we want you to be able to learn this application and know where to find answers the next time you have questions.

But if you need to come into the Facebook group, ask your fellow WarriorBabes. They will be there literally, and that's why our community is so supportive, within like 30 seconds, one minute. Somebody is answering the question. And you can tag Kate Holly. If you guys are new, you'll see Kate Holly's name popping up in the community. She is our community manager. Okay? She's inside of the community daily, answering all the tags that she has and answering your questions there for support. So don't hesitate to tag her in the Facebook group, and she will get back to you on your specific questions.

All right, babes. Let's dive into this Q&A. Lauren: "If I want to reverse out of a cut, how much should I increase each macro?" All right. So I have talked about this thousands of times by now inside of our Q&As, and you guys know this is something that I preach and teach inside of my Blueprint program.

I will happily answer on a broad spectrum, but it's so hard for me to answer that for you personally. I don't know where your macros are. I don't know where you are right now in your journey. I know you want to reverse out, and it's so different and individualized for each person. So inside of my Blueprint program, and the link is in the description for how you can learn more about it, this is where I teach you to literally plug in the macros that you're using, and in like 30 seconds you'll have the macronutrients that you need to start reversing out, to reverse up and start increasing your macronutrient numbers.

And again, it depends widely on the person what that macronutrient range will be. But sometimes it's starting out with just like 200 calories, and it's an increase in mainly fats and carbohydrates at first. Most likely it's going to be like a 100-calorie increase, which is 25 grams of carbs, and then about a 10-gram increase in fats. And again, it depends differently for everybody. That 25 grams of carbs and 10 grams of fats is 190 calories, so that's around a 200-calorie increase.

And the way that you reverse, you guys, is you just gradually bump up 200 calories, with the macros obviously distributed inside of that calorie range. And then you see how your body holds at that. And then next week, say your body's holding, measurements are holding, awesome, you're doing really well with more food. Bump up another 200, another breakdown of that.

And again, this is something that you literally just plug inside the calculators inside the Blueprint, and it spits out what you should be following next. But it's a gradual increase in calories with the proper macronutrient breakdown. That is broadly speaking. If you want to know more, individualized for you, that help is going to come inside of my Blueprint program.

Emily: "Hey, Nikkiey, a friend of mine signed up today." Yes. Oh, that is so amazing. So pumped. Awesome. You guys, I love it. I love that the WarriorBabe name is being spread. That's all that we need. I want to help as many women as possible understand this truth, get the results, but also create that long-lasting mentality of how to sustainably live with those results. That's amazing, Emily. Thank you, babe.

Linda: "If I'm cooking with olive oil, how much of it should I count in my macros if it's not all absorbed?" I probably would. You've got to understand, when you cook with olive oil, the heat is going to eliminate the nutrients. Even if it's not fully absorbed, you're still eliminating the nutrients through the heat. So I wouldn't necessarily count all of that. If you want to, maybe do a half of a tablespoon, or half of whatever you are measuring out. But understand, the majority of the time the heat kills the nutrients that are inside of it. So it's not going to be dense in nutrients at that point.

Eliza: "I'm having trouble meeting all of my macros." All right. I'm not even going to read the rest of it yet, Eliza, because I know that you just shared that you were new. So my number one question for you is: are you tracking the night before? Are you planning ahead the night before? Or are you tracking as you go?

Now, all of my new WarriorBabes, listen to me loud and clear. If you are tracking as you go throughout the day, you are setting yourself up for doom. You are setting yourself up for failure. You are setting yourself up for macro hoarding at the end of the day, or coming to the end of your day and being like, I've got 40 grams of fats left, 60 grams of protein and 90 grams of carbs. What am I supposed to do?

Take the time to hashtag plan ahead, which is going to be on all of our merchandise. Literally, if you take the time the night before, as you're sitting down, relaxing, getting ready for the next day, and play inside of MyFitnessPal, planning ahead with your macronutrients, you are setting yourself up for success. You'll have all your meals planned for the next day, your macros plus or minus five, and it's right there. It's planned. All you have to do is pack all of your meals the night before, wake up, and your meals are there. It eliminates temptation. It keeps you on track. It stops you from wasting more money by going out and getting more food throughout the day. If you are new, and if you've listened to my WarriorBabe interviews with the veteran babes who've had success, you'll know planning ahead is going to be your absolute game changer.

Now, another thing I will say to you new WarriorBabes is it may take a little bit longer at first. Okay? The first week that you're here learning how to plug in your macronutrients, it may take you an hour. Then it may take you 45 minutes. Then it may take 30, then maybe 20. But I guarantee you, if you keep doing it on a daily basis and you keep consistently trying to get better, you will be faster. You'll be more efficient, and you will be able to program your meals in literally five minutes, like all the veteran WarriorBabes I've talked to. Okay? Plan ahead.

Now, Eliza, I'll read the rest of your question. "Especially carbs on rest day. Any advice on this? I know I need to eat 25 grams less, but it comes out to 79. This seems low. Also, I know you recommend a whey protein isolate. Do you have a particular brand you recommend?"

So just to specify: plan ahead, babe. I guarantee you, if you just sit inside of MyFitnessPal the night before and you play around with the numbers, you will be solid. You will have everything in alignment. Think of it as a game. I like to think of it as Tetris. You've got to fit those numbers in blocks in the right area, plus or minus five. You have wiggle room too, with plus or minus five. But plan ahead. Sit down and plan ahead.

And then the whey protein isolate that I recommend, the particular brand that I'm using right now, is Nutrastat, and it's called Pure Native. I personally have really enjoyed this protein in the last week. It's a little bit easier on my stomach. And the majority of whey isolates are made from cheese byproducts. Super interesting. This specific protein is made from milk. So it's a byproduct of milk, not cheese.

So it's more natural. And you can actually tell, too, in the grain of the powder. The powder is way more refined. It's not clunky or chunky, and it doesn't sit on top of the scoop. Every time I scoop it, it has that dip in it, which is way more natural. So that's probably what I would recommend: Nutrastat, from Coalition Nutrition. If you go to coalitionnutrition.com, everybody, our old code still works, but now the new code, if you guys want to use it, is WarriorBabe. Easy, simple to remember. WarriorBabe. Type that in and it'll get you guys free shipping.

Jessica: "I know it's easier to split your macros out more evenly throughout the day, but my dinners end up being larger, as I really want to be able to eat with my family." Yeah, absolutely. "Still pretty healthy. Just want to confirm it's okay if dinner accounts for more macros as long as I'm hitting my total macros for the day." Absolutely, Jessica.

So why I preach that distribution, especially for newbies to understand, is because if you're doing like 30 grams of carbs in one meal and no protein and no fats, you're going to find it super hard to satiate your cravings and maintain a good hunger level, and you're going to think that it's your fault, or you're going to think it's the macros' fault. So that's why I say the distribution is really important to nail down, to keep hunger cues at bay, to keep yourself satiated, to keep away cravings. That's really key with that distribution.

Now, as you become a veteran and you get way more advanced with macronutrients, which I'm seeing with a lot of women, and I'm happy to discuss this because this is where I'm at in my phase, being super advanced with macronutrients, sometimes you'll be able to track your meals as you go throughout the day. And then by my fourth or fifth meal, I'm like, okay, I need to plug all of my meals into MyFitnessPal, because I know that I'm getting close to my macronutrient numbers. So I'll do that really quick, anything that I've eaten throughout the day, and then I know what I need to hit for the rest of the day.

So this opens up my dinner time. And I know I'm diving in a little bit deeper, probably out of context of what you really wanted from an answer, but this will help a lot of women understand what they can do with dinner, because I like to have dinner with my family as well. I will plug in my dinner first. So I'll go to meal six, or meal five for you guys, whatever it is, and I will plug in that meal first, and then I'll work every other meal around my dinner time. But it's 100% okay to have more food at your dinner time to be able to spend it with your family. Just make sure it's still balanced, though. Don't have like 30 grams of fats, or you're going to feel bogged down at that point. You still want to focus on keeping it balanced. All right.

Lauren, you're welcome, babe.

Linda: "That's what I'm doing with the oil. Thanks. I'm so happy to be eating more fat. Lost three pounds in my first week." What? Yes. "And I was already counting macros. Just doing it wrong for my body." I need to screenshot that. That's awesome, babe. I'm happy to hear about that success in your first week. It is amazing.

You know, the macro world out there, I talk about it all the time on my Instagram, and I'm so hesitant to talk about body types and this kind of stuff, because there is error when it comes to figuring out what your exact macronutrients should be. My macronutrient formula is something that I have worked on over the past three years, working hands-on with women, hearing success and hearing not success, and finally nailing down the appropriate macro intake for each body, formulating what it should be specifically for you guys. And it's not any of the macro percentages that are out there. So when I talk about macros on my Instagram or share the information, I never deep dive into it, because you can be doing it wrong, and people are doing it wrong, especially if they're using the macro calculators that are out there. So I'm really happy to hear that in your first week you found this success. That's amazing. So keep it up.

Christina: "I get significantly different calculations when I enter the same info in the calculator and the app. Why? And which one do I use?" All right, babe. I recommend that you literally just go through the calculator one time. One time. And that's it. Okay? Don't go back through and be like, oh, but what about this and this and this. Go through it one time. And if you're getting like a meso or an endo, lean more toward what you feel your current body type is. Lean more to your dominant body type. So if you're getting two answers, lean more towards your dominant body type. That's what I've preached before.

Eliza: "Is that website posted somewhere in the Facebook group?" Oh, yeah. Here, I can also put it right here. Cool. It's also in your application, you guys. If you go to the transform section, click on the WarriorBabe basics, and click on supplements, it's inside of that video. All right. And code WarriorBabe.

Jessica: "I'll be turning 43 this weekend and feeling amazing. Been doing this strong for almost two months now. Can't wait to post my progress pics to see if the group sees any changes. Definitely seeing some muscles popping out already." Yes, babe. Let's go. Oh, I love hearing your success stories, you guys. It is so amazing. Inside of the community, seeing your pictures, seeing your posts, it is so inspiring and so motivating to me. So I can't even imagine, think about your WarriorBabe tribe, think about the women that are inside of this group. I know that there are women who say that they need to do the work today because the other WarriorBabes are doing it, right?

So keep posting everything that you guys are doing inside the group. I know it can be daunting and intimidating at first sharing your photos, but remember, we're all in this together. And this community is super safe and super supportive, as you guys can already tell. So keep posting the success. Keep posting if you guys need help. The way that we all win, the way everybody gets the results that they want, is being honest, open, vulnerable, transparent, sharing your successes and praising everybody's successes. That is how a team works. That is how we are going to win, how WarriorBabes are going to win, how you are going to win.

So remember to share your photos inside this community, share your wins, share everything. So amazing. I love seeing, you know, I'm 43, I'm 54, I'm 62, right? And this works, because it does. There are so many women that question, well, my age and menopause and blah, blah, blah, and this and that. But this works, and this has worked for thousands of women. So keep sharing your successes, guys, because I love reading them.

All right, babes, do you guys have any more questions for me? Keep dropping them in the comment area. All right, babes.

If nobody's got any more questions for me, I'll keep it here for another minute or two. But if you guys have any more questions, keep dropping them in there. If not, then we're going to close out this Q&A time together, which I absolutely love: coming here, spending time with you guys, hanging out, making sure that you have your questions answered and you have clarification on anything that you need.

I knew it. I knew this was going to come through: "Any updates on the WarriorBabe swag?" Any updates on swag, you guys rock. We're moving along with it. I've received the samples, and I'm really happy with the quality of some of them, and some of the things I'm not happy with. And my team is also going to be the first ones to receive some things. So we're still in that phase of releasing it out to you guys, but it's definitely in the works. We're definitely ahead of where we were a couple of months ago.

Linda: "I love the champagne dumbbell press. Any more teaser photos of the gear?" Yes. I'll keep you guys posted. I have some other ones that I love the quality of, so I'll keep you guys posted.

All right, babes, on that note, keep up the good work, keep showing up for yourselves, and I will keep you guys posted on anything. You guys know I'm terrible at secrets, so sometimes that's not good, but I'll keep you guys updated on anything. Keep showing up for yourselves. Keep rocking and rolling. And I will see you guys for our rally call on Sunday. Remember, for anybody who's new, rally call is going to be at 6 PM Eastern Standard Time on Sunday.

I highly recommend, if you guys are new and this is your first Q&A, your first rally call, immerse yourself in everything WarriorBabe. Set the alarms on your phones and mark your calendars for when these Q&As and rally calls are, because the more that you immerse yourself in this, the more that you block everything else out and hone in on one thing, you are going to get the results that you want. All right. And the results are typical here with WarriorBabe.

So all right, guys, on that note, I'm going to tune out. Have a good rest of your Wednesday and catch you guys on Sunday. Bye, everybody.