KOOBKROW
PWRFL MACROS
FOR PETITE WOMEN
W ELCOME
Hi there! My name Is April and I am SO excited to lead you
during today's workshop all about macronutrients for
petites. I can Imagine that if you are here today, you've
been struggling with your nutrition and/or body
composition, and you're tired of not seeing results. I can't
wait to take you through my proven macros method for
petites to take you from stuck in a plateau to feeling
strong, lean & pwrfl In your petite frame. Let's get started!
@SMALLETICS
1
WHAT ARE MACROS?
NOTES
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CALCULATE YOUR MACROS
1 KEEP A 3 - D AY F O O D J O U R N AL U SI N G M Y F I T N ESS P AL
# Calories eaten on day 1:
# Calories eaten on day 2:
# Calories eaten on day 3:
2 F I N D YO U R M AI N T EN AN C E C AL O R I ES
Total # of calories eaten over 3 days (add the 3 #'s above):
Divided by 3 = maintenance calories =
3 C AL C U L AT E P R O T EI N
Your bodyweight (in lbs) = X 1 gram Protein = g P/day
4 C AL C U L AT E F AT S
.25 x your daily avg. calories ( )= /9= g F/day
5 C AL C U L AT E C AR B O H YD R AT ES
Answer from step 3 ( ) x4=
Answer from step 4 ( ) x9=
Daily avg. calories ( ) – sum of the above 2 numbers ( )=
Answer from pervious line ( )/4= g C/day
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YOUR CUSTOM MACROS
Transfer your answers from the previous page.
MAINTENANCE CALORIES PROTEIN
FAT CARBOHYDRATES
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1 - KEEP A 3-D AY FOOD
JOURNAL USING MY
PWRFL MACROS
JOURNEY
FITNESS P AL FREE AP P
Th is pa th r e pr e s e n ts a qu ick , te n - th o u s a n d fo o t
2 - FIND YOUR D AILY o v e r v ie w o f th e pr o ce s s o f th e m a cr o s jo u r n e y . It
AVERAGE CALORIES ca n be r e pe a te d o v e r a n d o v e r a g a in , twe a k in g
fo r de s ir e d r e s u lts .
CONSUMED
Take the average number of
calories consumed per day. This
represents your maintenance
3 - CALCULATE YOUR
calories, and you will neither gain
MACROS USING THIS
nor lose weight eating this amount
(provided your food journal was an W ORKBOOK (P AGE 3)
accurate depiction of what you Calculate your protein, fat &
normally eat). carbohydrate daily targets.
4 - STAY AT YOUR
MAINTENANCE 5 - IF NO CHANGES, CONSID ER
CALORIES & START AD JUSTING MACROS:
LIFTING W EIGHTS
- IF YOUR GOAL IS W EIGHT LOSS
Do this for 4-6 weeks and
If you're eating under 1,400
monitor progress using progress
calories/day, you may want to
photos, the scale (optional), and/
consider a reverse diet to get
or a measuring tape.
your calories up (see below). If
you are eating 1,400 calories or
higher, you can consider entering
a slight deficit by decreasing your
- IF YOUR GOAL IS FAT daily calories by 5% if you would
LOSS AND MUSCLE GAIN like to see further fat loss.
Stay at your maintenance - IF YOUR GOAL IS W EIGHT GAIN
calories for 3-6 months. A body
If you're looking to gain weight
recomposition takes time, but it
and build muscle (and fat loss is
is the most sustainable approach
not a concern), you can increase
to your health as a petite since
your daily calories by 5-8% and
you don't have to change your
calculate your new macros the
calories and can still get results..
same way as before, now using
your new daily calorie Intake.
6 - TRANSITION TO
INTUITIVE EATING, STAY
CONSISTENT & TRACK
P ROGRESS
Repeat steps 1-5 anytime you
want to check in on your
metabolism and/or update your
current macros based on your
5 progress and goals.
JOURNAL PROMPTS
D ESC R I B E YO U R M O ST AU T H EN T I C AN D P O W ER F U L SEL F I N
D ET AI L . H O W D I D YO U L O O K, T AL K AN D C AR R Y YO U R SEL F ?
H O W D I D I T F EEL F O R YO U T O ST EP I N T O YO U R P O W ER AN D
SEL F - W O R T H ?
W H AT D I D YO U R H EAL T H L O O K L I KE?
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JOURNAL PROMPTS
D I D AN Y N EG AT I V E O R L I M I T I N G B EL I EF S C O M E U P ?
W H ER E D I D T H ESE C O M E F R O M ?
W H AT EM P O W ER I N G B EL I EF D O YO U N EED T O EM B O D Y I N
O R D ER T O P H YSI C AL L Y L I V E O U T YO U R V I SU AL I ZAT I O N ?
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JOURNAL PROMPTS
H O W C AN YO U T AKE AC T I O N AN D ST EP I N T O YO U R
P O W ER T O D AY?
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NOTES
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