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 NUTRITION

+ When should I eat?

Daily nutrient timing is important BUT not as important as your total daily caloric intake.

  • Breakfast:(IF) you are a breakfast eater, have a well rounded (20-25g of protein, 20-30g of carbs, and 8-10g of fats). Intermittent Fasting a tool you can use as well pushing those macros till later in the day and skipping breakfast (personal preference).
  • Post Workout Meal: Within 60 min post workout it is good to consume up to ⅓ of your total daily carb intake at this meal to replenish glycogen storages. A good protein meal (at least 30g) Keeping a low fat intake at this meal (8g)
  • Dinner: Avoid eating 1-2 hrs. before bed (for a healthy night sleep, not for fat loss benefits) Having another well rounded meal at dinner with (20-25g of protein, 20-30g of carbs, and 8-10g of fats)

+ What should I eat before a workout?

This is a question answered more on a personal basis. Depending on the time of day you workout, if you prefer to workout on an empty stomach and your energy requirements. I would suggest listening to your body and if you are low energy due to a fasted workout, try implementing a small amount of carbs and fats pre-workout, possibly some rice cakes and peanut butter to fuel your workout. Small changes from what you are currently doing are best.

+ How many calories should I eat per day?

Required caloric intake all comes down to energy balance and goals. Depending on these two factors your calories can and should fluctuate from time to time to meet the demands of your energy balance and current goals.

+ How do I reach my protein levels?

Pre-planning is key, if you can see it written down you are more likely to achieve your protein goal. Spacing your protein out throughout the day will not leave you later in the day with a high majority of your protein left. Find 3-4 “staple meals” you can count on each day and plan them out to be eaten at those pre-planned times of day.

+ Can I do the Cut if I'm pregnant / nursing?

It is a simple matter of calorie adjustments, increasing to allow for a continued healthy pregnancy and a calorie range allowing for your milk supply to be strong.

+ Is it more important to hit my calories or macros?

Your macros equal your calories so no need to count both.

PROTEINS & SUPPLEMENTS

+ WHEN + HOW OFTEN SHOULD I TAKE BCAA'S?

The best and most efficient time to supplement with BCAA’s is around and or during your workout. If you are fasting you will really notice the efforts of BCAA’s.

+ IS YOUR PROTEIN SAFE FOR ME WHILE I'M PREGNANT / NURSING?

Supplementing with an All Natural protein is safe while pregnant. But if there are any concerns please consult your doctor.

+ HOW LONG DOES YOUR PROTEIN LAST? / HOW MUCH PROTEIN SHOULD I ORDER FOR THE CHALLENGE?

The iHeart Macros protein has 30 servings. So it all depends how much support you need from protein supplementation.

WORKOUTS

+ CAN I DO YOUR CUT PROGRAM AT HOME?

YES a Home workout will be included with every personalized CUT program.

+ WHAT EQUIPMENT DO I NEED FOR THE CUT PROGRAM?

At most some light dumbells, most movements will be body weight only.

+ WHEN IS THE BEST TIME TO GET MY WORKOUT IN?

The best time to work out is when it is most convenient for you and your schedule. Developing a schedule or regimen is helpful.

+ ARE THERE VIDEOS THAT GO ALONG WITH THE WORKOUTS?

YES each exercise will include video tutorials.

CHALLENGE

+ HOW DO I QUALIFY FOR THE NEXT CHALLENGE?

First step - Purchase your 30 Day Cut with Quincey, 30 Day Cut + Coaching, or IHeart Macros Method Coaching program. Second step - submit your before images on May 20th or 21st (more details will be emailed to you with instructions upon purchase) and your transformation images on June 18th or 19th (again, more details will be emailed to you upon purchase).

+ CAN I ENTER WITH MY HUSBAND?

YES, we have created a Cut for HIM and doing it with a spouse is SUPER fun.

+ HOW DO I SUBMIT MY BEFORE PICTURES?

Visit iheartmacros.com/before for more details.

+ WHAT'S THE DEADLINE FOR SUBMITTING BEFORE PICTURES?

Submit your before images on May 20th or 21st (more details will be emailed to you with instructions upon purchase).

+ WHAT'S THE GRAND PRIZE FOR THE CHALLENGE?

This challenge is (3) winner each winning $1,000.

+ WHAT ARE THE WEEKLY PRIZES?

There are (2) winners weekly each winning $100 Lululemon gift cards.

+ DO I NEED TO HAVE A PUBLIC INSTAGRAM ACCOUNT TO PARTICIPATE?

No, you can have a Private Instagram account BUT you will have to request I follow you via DM so that I can see your post.

+ WHAT APP DO I USE TO TRACK MY PROGRESS?

I love the Lose It app.