How To Track Alcohol!

For those who like to drink here and there. Not that I suggest especially for those trying to lose weight/fat. But I know some like to incorporate it with in your daily lifestyle and the holiday weekend. So here is how you track Alcohol.

Calculating Macros:
1g carb = 4 calories
1g protein = 4 calories
1g fat = 9 calories

1g alcohol = 7 calories

Now Alcohol is not required for survival so not consider a main macro nutrient that is required each day but does provide calories. That have to be accounted for. Generally towards daily fats or carbs. I personally recommend just using them towards daily carbs. But I’ll give you both examples.

So let’s say we have an alcoholic beverage that is 180 calories. 0g Fats 1g Carb 0g Protein.

Example for Fats:
1g carb = 4 calories so that leaves 176 calories which are alcohol calories.

So since 1g Fat = 9 calories

176 divided by 9 = 19.5g Fats

So this drinks macros are:
19.5g Fats 1g Carb 0g Protein

Example for Carbs:
So we have 180 calories divided by 4 (since 1g carb = 4 calories) = 45

So this drink is worth 0g fats 45g carbs 0g Protein.

So personally I think it’s easier to just convert it to carbs only.

Hope this helps and please feel free share.

-Coach Dustin

What Are Macros?

There are 4 main categories.


Which are measured in grams, and provide a caloric value.

🔘Carbs 1g = 4 calories 🍓🍞🍠🥕🍙
Fruits, Whole Grains, Potatoes, Vegetables, Added Sugars.

🔘Protein 1g = 4 calories 🍗🍤🍳🥚
Meats, Seafood, Dairy, Fish, Whey Protein.

🔘Fats 1g = 9 calories 🍾🥜🥑
Oils, Nuts, Seeds, Avocados

🔘Alcohol 1g = 7 calories 🍺🍸🍷
Beer, Cocktails, Wine.

All three nutrients are important for over all bodily functions. And survival. How much of each? That will depend differently per individual. Based on goals, limitations, lifestyle and nutritional profile.

How we determine a clients daily macro requirements. I like to use the Harris Benedict Equation to help determine a good estimate of my clients TDEE. (Total Daily Energy Expenditure). Once that is determined, then based on goals either subtract or add 300 to 500 Calories. Then first decide on protein intake/calories %. Then break the rest of the calories into fats and carbs. Depending on individuals body type, goals and lifestyle will determine their specific break down. As I don’t just focus on certain %’s for every single person. Because we are unique and have our own nutritional profiles. More info click the ONLINE COACHING tab.

-Coach Dustin

Tracking Macros & Intuitive Eating

Sooooo good

I was busy all day working one day last week. Got behind on my macros. So it was late and just was looking for a lot of calories. As I was craving something fried as well. So we got this. I have zero clue what these macros are for this meal. Beauty of tracking macros/intuitive eating. Depending on your food choices. You can eat whatever you want. And still get results. Food is food. Quality of food is a different story and different blog post. So learn to enjoy yourself with out the guilt.

-Coach Dustin

Meal Timing For Weight Loss/Weight Gain

When talking Weight Loss or weight gain. It’s strictly about calories in versus calories out. Either you are eating in a Deficit or a Surplus. Now depending on particular goals such as body fat % or sports performance related meal timing (food choices etc) maybe more optimal. But for General weight loss or weight gain. Eat when you want based on lifestyle, schedule.

Grocery Shopping

A little nightly grocery shopping with a IIFYM Flexible Dieting approach.

IIFYM Flexible Dieting is just simply mixing and matching a variety of (healthy) foods to fit our present macro nutrient requirements; Fats, Carbs and Proteins while also meeting daily fiber intake. So where the food comes from is a personal preference. So here is a list of what we got tonight.



Ground Beef

Chicken Thighs


Ice Cream





Crackers with Cheese

Chocolate Covered Almonds

Calculating Macros:

1g Fats = 9 calories

1g Carbs = 4 calories

1g Protein = 4 calories

1 g Alcohol = 7 calories



Bulking vs. Cutting

Just going to keep it plain and simple.

Both approaches are very important. Both require consistency, patience and time.

No need for any supplements (legal or illegal)

 Bulking = Caloric Surplus

 Cutting = Caloric Deficit

Strength/Power = 1-5 reps

Strength Hypertrophy = 6-12 reps

Hypertrophy Endurance = 12-20+ reps

Bottom line To Bulk  you have to create a caloric surplus + lifting weights.


To Cut  you have to create a caloric deficit either by lowering calories + cardio or one or the other.


Measuring Meat For Proper Macros

Raw vs Cooked Chicken Thighs

When buying meat 99% of the time it’s in a raw content. And for most not all servings sizes are 4 ounces. Which is 4 ounces in a raw content.

So just cooked 10 ounces (weighed raw) of Boneless Chicken Thighs. Cooked it on a George Foreman grill. So basically a flat top. After I let cook for 5 minutes or so. I re weighed it to see/show the weight difference. And as you can see the difference 10 oz to 8.4 oz. Now what does that mean? Means during the cooking process the meat will lose 15-25% of its gross weight due to loss of moisture. But that doesn’t change the calorie/macro nutrient content. Just the weight.

Now a good rule of thumb , but still isn’t 100% accurate. Weighed meats raw is always best.


Raw weight X .75 = cooked weight


Cooked weight divided by .75 = raw weight

Calculating Macros:

1g Fats = 9 Calories

1g Carbs = 4 Calories

1g Protein = 4 Calories