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Challenge Headquarters

  • Daily Check In

    Check in here each day for updates and to share your wins in the Comments section below!

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COMMENTS

Introduce yourself below. Share your wins and learnings each day!

144 replies
  1. Anonymous
    Anonymous says:

    Holly I was not able to join any of your live sessions due to travel, but you need to know I have binge listened to you for the past 3 days and jumped on board with the My Fitness Pal. After way too many international and domestic moves, it is time to take my health back. I have fed into the previous “shake’ and “packet” eating diets, lost weight, and gained it back, plus some. I am so excited to learn everything I can from a legit Nutritionist, with real food and a plan. Loved all of the information in the 5 day challenge. I just signed up for the 12 week project. I am counting on you to be the rainbow at the end of 2020 girl!

    Reply
    • Holly Perkins
      Holly Perkins says:

      Hi! I’m SO excited you’re joining us! It’s going to give you the foundation and education you need to make some big changes – and yes, take your health back. Just follow the rainbow to the pot of gold! Super excited

      Reply
  2. Susan Garth
    Susan Garth says:

    Hi Holly and everyone!

    This week has been packed! I just caught the Friday and Saturday video presentations, so I’m all caught up, THANK YOU so much for offering this challenge, it has really been good for me.

    I promised an update, so here is what I’ve got for you:
    I feel like I’m done with the low carb lifestyle and the keto experiments too. You’re right, my body LOVES carbohydrates.

    We talked last Thursday during the live coaching about the headache I’d been experiencing since starting the 50-25-25, which has has since gone away (YESSS!). It may have been partially due to hormone fluctuations as I’m in perimenopause and did end up getting a “surprise” period on Friday morning. Sorry if that’s TMI for anyone here. ; )

    I had also mentioned I was waking up starving and asked if that’s normal when switching to a higher carb approach. I am eating at a calorie deficit to lose the 10 lbs post-baby weight that’s been hanging on for the last 9 years, so I’m still feeling hungry, but it’s definitely manageable. I have lost 3 lbs in the past 10 days, so that’s a nice start!

    I have more recipes I’d like to share with you all, hopefully I can add a few more throughout the weekend.

    Holly – you are a gift! Thanks for all you do and all that you share with us.

    PS to Hannah Beth – I also made your pancakes and they are DELISH! I added ground ginger, a dash of cinnamon, and a pinch of salt. I changed it to one whole banana and 1/4 cup quick oats just so I don’t have half a banana sitting around, they came out fabulous that way too. Thanks for the inspiration!

    Reply
    • Holly Perkins
      Holly Perkins says:

      Susan! LOVE this update!! Way to go on the 3 pound weight loss – that’s incredible!!!! So huge! And it’s only going to get better. Thrilled you’re joining us for The Nutrition Project!!

      Reply
  3. Katrina H
    Katrina H says:

    Hi Holly, I’ve been balancing my macros for a few days and have realized I have not been eating enough carbs! Many of my friends and family are low-carb or keto eaters and for the past few years I have followed a low-carb way of eating as well. Sadly, my workouts have often suffered (I couldn’t figure out why) and I frequently have migraines and low energy. What a revelation that my body needs a balance of carbs/protein/fat for my active life! My workouts this week have felt fueled and my energy this week has felt so balanced. Getting my macros is fun for me, like a puzzle, and I loved learning a few myfitnesspal tips to help me keep it simple. Thank you for these sessions!

    Reply
    • Holly Perkins
      Holly Perkins says:

      HI Katrina! AMAZING! I had a very similar experience when I started eating more carbs. I was like, “Ohhhhhhh that’s why my workouts always suck!” lol. It really makes a difference. Just remember, that the percentages are still important. Sometimes people get so excited to reintroduce carbs that they end up overdoing it. Still stick with 40-50% carbs. I’m SO glad this helped you and that you joined us for the week! Keep me posted!

      Reply
  4. Shelby
    Shelby says:

    Holly – you are my quarantine hero in so many ways! Thank you so much for this week’s training. Everything you do is top notch! I hope you go to bed every night fulfilled with knowing how many women’s lives you make a difference in. Besides sharing my admiration, I also had a question about resistant starch. I bought some pre-cooked and frozen organic brown rice packages. When I re-heat them, as I understand it they will now be resistant starch, right? Does that affect the carbohydrate grams if it isn’t digestible carbohydrate? I just want to make sure I’m still getting enough carbohydrates/energy if I start making batches of sweet potatoes and grains to be re-heated later. Thank you!

    Reply
    • Holly Perkins
      Holly Perkins says:

      Hi Shelby!
      Thank you so much for your sweet and kind words. Means a TON. I work super hard, and it makes it even more rewarding when it’s helping someone. So glad you’re enjoying it all. Love having you in my gang. You’re amazing and love you so. Ok, yes, if you cook, then cool things like potatoes and rice, or eat raw oats, they are considered resistant and COULD be a better way to consume these items. I think the jury is still out in terms of how each of us respond to this approach. While it’s a longer conversation, for now, enter your foods into MFP exactly as they are: cooked rice, etc. Then, don’t adjust for fiber or what you estimate as resistant. Again, longer, more heady conversation, but technically we count fiber towards total calories. I never made sense to me, but that’s how we do it for now. If you were diabetic, I might suggest we navigate it a bit differently, but for now, enter your foods as is, then watch to see how your blood sugar reacts. If you feel good, you’re good to go. Keep me posted. I’d LOVE if you join us for The Nutrition Project, because this is the kind of thing we could workshop throughout the 12 weeks. Let me know if you’re considering it, and if you’d like to chat it out.

      Reply
  5. Anonymous
    Anonymous says:

    Hi, Holly.
    My comments end with 2 comments on August 4. What happened. Looking forward to reading the many awesome posts. Read more, sends me to the notebooks. ??? Hope this can be fixed. The week of information was amazing. Such a simple system that makes a huge impact. Thank you!

    Reply
    • Debby Kersting
      Debby Kersting says:

      After posting the posts are appearing??? Sorry to everyone. Don’t know what was the glitch. Under control. So much information from all of your posts. Thank you all for sharing.

      Reply
      • Holly Perkins
        Holly Perkins says:

        Hi Debby: Just trying to follow up here. I’m not sure I totally follow what you need here exactly, but I think you are asking for the Notebooks? If so, there are on this page, under the Daily Recap videos.

        Reply
  6. Anne Marie Gifford
    Anne Marie Gifford says:

    Hi Holly,
    THANK YOU so much for that great week of nutrition info. I have mostly been focusing on getting my macros right by the end of the day but now I am starting to look at my individual meals and trying to round those out better. I was so hesitant at first to go from 40% carbs to 50% but since I have I feel so much more sated each day and have great energy for my workouts and my work! I LOVE sweet potatoes but haven’t been eating them much. I have some in the oven right now baking so I can have a ready supply to use 🙂 . You have so much amazing and powerful information and I soooo appreciate your dedication to sharing it with us. Looking forward to the workout this morning.

    Reply
    • Holly Perkins
      Holly Perkins says:

      Anne Marie! Thank you so much for the feedback. Love to hear that you feel better on the slightly higher carbs and that you’re feeling good. It’s everything! You’re so welcome, and so glad you joined us this week!

      Reply
  7. Mollie Reioux
    Mollie Reioux says:

    Good Morning and Happy Friday all! I’m still tweaking recipes but I’ve been excited about the imperfect combinations I’ve come up with. My biggest take away is actually how easy it is to get protein in, which is something I struggles with. This has become a fun game to me and I do find it easier to focus on that balance over some other things I’ve tried in the past.
    This week has reminded me of my love of cottage cheese with fresh from the garden tomatoes, green onions, sweet peppers and black pepper. Playing around with ratios gives me a pretty balanced snack. Looking forward to killing it in the next 4 weeks.. and beyond.

    Reply
    • Holly Perkins
      Holly Perkins says:

      Right on Mollie! I’m with you – I love it as a fun game or sorts. So fun to hit 50/25/25 right on! Love the idea of cottage cheese with fresh tomatoes, onions and peppers. Omg, that sounds AMAZING!!! Keep sharing your recipes – I know other probably love it too!!

      Reply
  8. Pam Bainum
    Pam Bainum says:

    I think this get better and better each time you give it. i love it. I was wondering if you know your macros through DNA testing, shoaled you stick with them or the ones you have outlined? and i use lose it, is that an ok app? yours better?
    i have got to get this back into place and start doing things right. after total knee replacement surgery and the whole being in an abyss with that, I’ve had to set down and have a hard talk with myself…its been the hardest year ever. so much hard work, but work that didn’t feed the soul, just work to move again. its still not right, and its almost a year later. I’ve just let a lot of things go, got depressed and working through that. I’ve got to stop feeding the monster and get my shit together. you always make me smile and see that i can pull myself up.

    Reply
    • Holly Perkins
      Holly Perkins says:

      Pam! I so hear you….and, you’re right – you can always pull yourself up! It’s been a rough year for many in all the different ways that we are all different people. I’m glad to hear that your mind is headed in the right direction and that you feel up to taking the steps to move forward. Cheering for you. Be sure to check out today’s recap – it’s here on the page above. The Nutrition Project is officially here! I wonder if maybe that would be a supportive step for you. You’ve got this, friend.

      Reply
  9. Hannah Beth
    Hannah Beth says:

    Favorite balanced meal: it’s a pancake! Mash 1/2 banana, mix with 1/2 c liquid egg whites and 1/3 c rolled oats. Cook in a nonstick pan and flip. Top with 5/8 T almond butter (no sugar added from Barney Butter). 48% carb 28% protein, 24% fat. It’s *almost* the perfect ratio, and I hope to tweak it to get closer, but I feel satiated and balanced all morning when I eat this for breakfast. It’s less than 300 calories, so a balanced snack a couple hours later is great.

    Reply
    • Holly Perkins
      Holly Perkins says:

      Omg Hannah Beth this is AMAZING! I used to make something similar but I think I left out the oats. I bet this is awesome with the oats and cinnamon. Love it! Keep sharing your recipes with us please!

      Reply
    • Shelby
      Shelby says:

      Hannah Beth – I made your pancakes this morning for Sunday brunch. They were quick to make and delicious! I only made one change and that is to add 1/2 teaspoon of turmeric (it sounds weird, but it complements the cinnamon, eggs, and almond butter perfectly IMO). Thanks for sharing the recipe. This one is a keeper!

      Reply
  10. Lesley
    Lesley says:

    Hi Holly, I am so enjoying the topics everyday and definitely feeling empowered. So here’s the interesting thing. I started the week at 125.8 pounds and calculated weight x 12 to get calories for day. Each day I have been getting about 1500-1600 calories and I am within 5% of 50-25-25. I usually air on the side of a little more protein – up around 28% protein and 22% fat. This morning I weighed in at 122.2! I feel so stable, satisfied and have plenty of energy for my month 3 glutes project HARD workouts! Feeling so great and wanted to share😀. You are truly changing my life, health and outlook EVERY SINGLE DAY! So grateful that I found you in Feb through the Livestrong 28 day butt challenge. I can’t believe the change in how I look and feel since Feb. Even through Covid and dealing multiple autoimmune disorders along with having a stroke a couple of years ago (I am 49 years old), I am coming out of this feeling the best I have ever felt. Blessings for the work you do🙏.

    Reply
    • Holly Perkins
      Holly Perkins says:

      Lesley! This is amazing! I’m blown away and so excited for you. Isn’t it crazy that you can eat that many calories and lose weight? This makes me deeply happy and is EXACTLY how it should be. Good for you. And it just keeps getting better.

      Reply
  11. Lesley
    Lesley says:

    Breakfast
    1 cup 2% milk and 60 gram shot of Espresso
    1/2 cup gluten free Quick oats + 1/2 cup water and 1/3 cup free run egg white (makes a pudding like consistency). Top with 6 grams of chopped walnuts and 1/2 cup of blueberries (In season and so delicious right now). Entire breakfast is 424 cal. 51% carb, 24% protein and 25% fat.
    Lunch
    2.5 oz grilled chicken breast, 1 ear of corn on the cob (in season and delish) added 1 &1/3 Tsp butter to corn and then completed with 1/2 cup of white rice. Entire lunch was 376 cal. 49% carb, 29% protein, 22% fat (all within 5% of macro balance).
    Dinner
    Stir fry chicken and vegetables- 6 oz raw chicken and 1 cup of veggies cooked with 1 tbsp Thai infused olive oil (oil with chilli peppers and ginger/garlic immersed, served on 1 cup of rice noodles with 5oz red wine. Entire dinner 639 calories 50% carb, 28% protein 22%fat

    Reply
  12. Monica Freeman
    Monica Freeman says:

    Thanks so much for sharing your knowledge and for taking the time to do this challenge/training. The information is so very helpful. I’m an emotional eater and a crazy sugar addict…not a good combination. I’ve been on many diets through the years and really, the only way I’ve been able to lose weight is with drastically reduced calories. I’ve been interested in learning more about macros eating for a while and have read a lot about it, etc. When I saw you were going to do this challenge, I was instantly interested. I’ve read your book (Lift to get Lean) and also own and have used your video (Slim Sexy Strong workout) so I knew that this 5 day adventure would not disappoint. So, for about the millionth time (LOL), I’m creating a new start, a new chapter. Thank you again for all that you have, obviously, put into creating this. As for recipes and ideas…I’m actually a very good cook but I mostly am good at comfort food (chicken fried steak, mashed potatoes, etc) so I don’t currently have any recipes to share that are macro happy. Hopefully, that will change over the coming weeks. I can say that I’ve been adding protein powder to my oatmeal in the mornings to make the numbers better and it’s delicious. Have a good night. I’ll definitely be watching tomorrow!

    Reply
    • Holly Perkins
      Holly Perkins says:

      Hi Monica! This is awesome! Even if it takes a million and 10 times – I love to hear you’re making a new start. It doesn’t matter if you fall down, it matters that you keep getting back up again. Good for you. Keep working with those numbers and I promise it will only get better! Hopefully you can join us for The Nutrition Project!

      Reply
  13. Susan Garth
    Susan Garth says:

    50/25/25 – a few menu ideas for starters

    I did these in My Fitness Pal to get my macros just right : )

    Breakfast:
    Easy & Simple – 329 calories according to MFP
    – 1 cup cooked diced sweet potato
    – 1 cup steamed broccoli
    – 1 whole egg + 2 egg whites poached
    – salt & pepper to taste

    Lunch:
    Turkey & Swiss Sandwich w/ Cabbage Slaw and Cherries – 390 calories according to MFP
    For the sandwich:
    -2 slices Ezekiel sprouted grain bread
    -1 oz Alpine Lace Swiss
    -3 oz sliced deli turkey
    -0.5 teaspoon Primal Kitchen avocado oil mayo
    -yellow mustard (or dijon or spicy brown mustard) to taste
    For the Slaw”
    -1 cup raw shredded cabbage or bagged cole slaw mix
    -1 T Bubbies Sauerkraut (or any sauerkraut you like)
    -1 teaspoon primal kitchen mayo
    -salt to taste
    Garnish your plate with:
    -5 dark sweet cherries (or get fancy and add them to your slaw)

    Dinner:
    Chicken Taco Bowl – 426 calories according to MFP
    Layer the following in a big bowl:
    -1 cup raw shredded cabbage or cole slaw mix
    -2.5 soft corn tortillas, julienned & lightly toasted
    -4 oz cooked ground chicken (I added a dash of cumin, chipotle, chili powder, granulated garlic & salt)
    -0.5 cup fresh pico de gallo
    -2 T Herdez mild green salsa
    -0.2 cup mashed avocado (about 2-3 slices of a ripe avocado)
    Add salt or hot sauce if you like, and enjoy!

    xo
    : )

    Reply
    • Holly Perkins
      Holly Perkins says:

      Omg Susan THIS IS AMAZING!!!!! Love this and thank you for posting. Everyone will love it! So good to connect with you today, and eager to hear how you do going forward. Please be sure to keep me posted here!

      Reply
      • Susan
        Susan says:

        Holly, thanks again for the coaching. I’m super excited to embrace this way of eating and will 100% share my progress here.

        Here’s my Aha Moment to share: When I was vegan/macrobiotic I was always denying myself foods that my body craved (animal proteins and fats)
        and eating way to many carbs overall, pretty standard for many vegan meal plans in my opinion.
        Throughout my paleo/keto phase I’ve also been denying myself foods my body is craving (healthy carbs that agree with me) and eating too much protein and fat overall.
        After all these years of tinkering, experimenting, obsessing about what to eat/not eat I feel like this approach makes sense. Our bodies need all three of these macros. Wouldn’t it be wonderful to just relax and eat what feels good (while making conscious choices of course).

        Thank you once again, so glad to be here!

        Reply
    • Susan Garth
      Susan Garth says:

      I just noticed my breakfast recipe is slightly off – still learning the MFP app (loving it!)

      Add 0.5 teaspoon olive oil to that breakfast to bring the fat to the right level

      Also the calories come in at 277, not 329. My first attempt had two whole eggs instead of 1 whole + 2 egg whites), I think that was the difference.

      Also – for those avoiding corn, sub rice in the taco bowl. Avoiding all grains – sub diced cooked sweet potato in the taco bowl – both would be delish!

      Reply
    • Lesley
      Lesley says:

      Thank you for sharing these meals! These look awesome and I can’t wait to give them a try! I love seeing what others eat and how different ideas and approaches can add to everyone’s experience!

      Reply
    • Laurie Santo
      Laurie Santo says:

      Thank you for these recipes! I love the idea to use cole slaw mix for veggies in these – such an easy way to incorporate the veggies. Can’t wait to try!

      Reply
      • Susan Garth
        Susan Garth says:

        I’ll put a few more in when I really get the hang of MFP.

        Note – Check your macros as you build out these meal suggestions, I realize I was using my overall daily 50/25/25 total while creating these instead of doing them as individual meals as Holly demonstrated in the kitchen.

        Enjoy! 😊

        Reply
  14. Cathryn Galicia
    Cathryn Galicia says:

    Loving the challenge & hope you can do more of these in the future! Missed 1&2 due to camping trip so appreciate the recap/ notebook. Ordered baladea so can’t wait to combine that w/ macro changes. You are awesome Holly!!!

    Reply
  15. dawn
    dawn says:

    I am working towards getting leaner/losing fat and the last several days I’ve been using the 50/25/25 macro percentages and I’ve noticed my snacking and cravings or midmeal hunger has gone away and I feel completely satiated. The issue is that my calorie count for the day is coming in like 300-400 calories lower than my bodyweight x10metric. I am only eating 3 meals a day and feeling quite satiated. Is it going to slow my metabolism to not eat my bodyweightx10 calories per day? My activity level right now includes at minimum of a 30 min walk each day and a 20 minute exercise or weight training.

    Reply
    • Holly Perkins
      Holly Perkins says:

      Hi Dawn! If you are feeling satiated and not experiencing hunger, you should be good at that actual calorie count. You may notice some hunger come in as your body starts releasing fat. Try to ride out any MILD hunger and cravings and your weight should start changing. If you start getting SUPER hungry, increase your calories to BW x 10 until you stabilize. HUNGER is usually a good cue if your calories are right. Keep me posted!

      Reply
  16. Shelly
    Shelly says:

    Holly, I love what you do and am always inspired. I would love to work with you this Thursday! Thank you for always offering up so much info for free, especially during this time!!

    Reply
    • Holly Perkins
      Holly Perkins says:

      Hi Shelly! Awww, thank you for the feedback – really kind. I have already selected someone for Thursday. If I do it again on Friday I’ll put you down for consideration. Glad you’re here.

      Reply
  17. Linda P Puzio
    Linda P Puzio says:

    The main question is how to use the app without having the app try selling me the their premium. Every time I put in an entry, I get a promo to please join their “premium.” Ugh and so frustrating. Am I the only one that is “bugged” by this?

    Reply
    • Shelby
      Shelby says:

      I don’t like apps with ads so I ended up upgrading to the premium. I like that the premium version shows you the macro percentages for each meal so for me it’s worth it. However, I found that the price is cheaper if you subscribe through the website instead of in-app. I think Holly mentioned it was $15/month, but I paid $49 for the year going through the website instead. It would definitely not be worth $15/month going premium to me.

      Reply
      • Holly Perkins
        Holly Perkins says:

        Shelby: This is super helpful info! I just checked and the in-app purchase on a monthly basis is now $19.99! Crazy! Good to know it’s possible to get it cheaper. Thanks for sharing!

        Reply
  18. christy j smart
    christy j smart says:

    Holly, I am looking forward to learning how to eat with you. I thought I was doing somewhat ok, until I started checking the macros. Thank for sharing your insight and wisdom and I cannot wait to learn more and put your insight into motion. I don’t get to do the live feed with because I am at work, but I am grateful for the replays.

    Reply
    • Holly Perkins
      Holly Perkins says:

      Hi Christy! Welcome, so glad you’re here. I hope you’ve been enjoying the video recordings. Since you can’t make it live, let me know if you have any questions here!

      Reply
  19. Kim
    Kim says:

    Hi Holly-
    I’ve really enjoyed Day 1 and 2. I’m excited to learn more! Can you provide information on how eating using macronutrients impacts weigh gain in post menopausal women? Prior to menopause I did a good job managing my weigh and had a lot of energy to work out. Post menopause I’ve gained 25 lbs and lack a lot of energy. Pre-Covid I lifted weights regularly and did cardio a couple times a week but it didn’t seem to make much difference. I have a meno-tummy I can’t get rid of. Help!!

    Reply
    • Holly
      Holly says:

      Hi Kim! Menopause definitely shifts metabolism and the way you feel in general. Because of the change in hormones, many women do experience a reduction in energy and a general sense of vitality. This can slow your metabolism and make it easier to gain weight. In terms of macronutrient balancing I have my coaching clients start at the recommended 50% carbohydrates and calories based on the calculation that I shared on Day 1. Then, if you do not start to feel better and shed some fat in 2 to 4 weeks, I then reduce calories by 100 to 200 and continue for another two weeks. If then the weight still doesn’t move, I reduce the carbohydrates down to 40%. For some women after menopause they need fewer carbohydrates because your estrogen is generally lower. But 90% of the time it’s a function of getting on the right calories to facilitate fat loss.

      Reply
      • Mil
        Mil says:

        I’m in this same category. I workout every day (cardio and strength). I try to eat healthy. (Love salads, veggies, fruits, poultry, etc). I’m petite (5’1”) and weigh 116. However, since post menopause I’ve gain 10lbs and due to Covid I’ve lost some muscle tone. I have GI issues for years that my GI hasn’t been able to resolve and I wake up frequently at night. I feel this may be due to diet. I love a challenge and highly motivated. BUT, I need coaching. Your efforts and these types of programs have been beneficial and I hope you consider me as a candidate for personal coaching.

        Reply
        • Holly Perkins
          Holly Perkins says:

          Hi Mil! So great to hear from you, and thank you for sharing. Yes, menopause really does put a spin on things for some of us. And the restrictions of COVID aren’t helping any of us! I have already chosen someone for Thursday’s coaching, but if I open up one for Friday I’ll keep you in mind. I do hope the info this week has been helpful. I’ve watched many women reach their goals, even after menopause. I promise you can do it too!

          Reply
  20. Shelby
    Shelby says:

    So happy this program has started – can’t wait to see what else you have in store for us! I don’t eat many foods with added sugar (minus the occasional treat of course), however I’m wondering if you have a recommendation on the amount of natural sugar grams to have in a day. I also stay away from foods with high natural sugar like dates, but I’m wondering if that is really necessary to lose/maintain weight. Thanks!

    Reply
    • Holly
      Holly says:

      Hi Shelby! When it comes to the natural sugars in foods, let’s say the “sugar” in milk – I personally do not feel it’s super important in terms of weight loss. For some diabetics they do need to keep an eye on it. The most important thing is to keep a check on those obvious low quality sugary foods. One of the reasons why I like this approach to nutrition is that in some ways a carb is a carb. Therefore, if we are talking about fat loss, I’m not super concerned about the natural sugars that come from whole foods- especially if you are combining them with proteins to stabilize blood sugar.

      Reply
  21. KC
    KC says:

    👋 Holly! How do you determine the primary micronutrient in food – do you go by the grams or the percentage in MFP? For example, the macros for a large egg are: 2% carbs (0.4g), 62% fat (4.8g) and 36% protein (6.3g). If going by percentage, an egg is a fat, but it is a protein if going by grams. I’ve been confused by this for a while and would love your insight!

    Reply
    • Holly
      Holly says:

      KC! Such a fantastic question! So glad you asked it. OK, follow along with me here because it can start to get a little confusing:
      1 g of carbohydrate has 4 calories.
      1 g of protein has 4 calories.
      1 g of fat has 9 calories.
      Because fat is more calorie dense it’s skews the macronutrient percentages. Therefore it’s really best to always track based on the predominant percentage. See, if you calculate it out, the fat has the predominant calories in total because one gram is so much more calorie dense. If this is still confusing please join me for one of the live segments and post this question again!

      Reply
      • Michelle
        Michelle says:

        I am confused by this as well, so I just want to make sure I understand. The egg that KC mentioned is categorized as a fat because it has the higher percentage and therefore the total calories go under your fats for the day. I hope this makes sense and I am doing it correctly.

        Reply
        • Holly Perkins
          Holly Perkins says:

          Hi Michelle! You’re close – it’s not that all the calories from the egg “go under fats” for the day. It’s that when you are assembling your meals, it’s helpful to know which foods are categorized as carbohydrates, proteins and fat so that you get the balance. Let’s say it’s snack time and you see that your daily macronutrients are 60/30/10 – 60% carbs, 30% protein and 10% fat. Assuming you’re aiming for 50/25/25, this means a fat-dominant snack would probably move you towards balance better. In this case, the whole egg is a great option because it is categorized as a fat (even though it also has protein). It’s helpful to know which category a food falls under so you can create better balanced meals and snacks. I find it easiest to manage this all by considering the percentage of calories, instead of the number of grams (as KC mentioned). Another example is, let’s say you want to create a balanced lunch. It’s helpful to start by choosing your protein, then adding carbs and fat to your protein choice. If KC used whole eggs (thinking they are considered a protein) her macronutrient balance would have too much fat (because whole eggs contain predominantly fat). Therefore, you would choose a lean protein like chicken, or turkey, etc. Does this help you to understand better?

          Reply
          • Michelle
            Michelle says:

            Yes, thank you for the clarification. As I enter foods into my MFP it helps a ton to understand the value of each food also. Thanks again for the reply!

  22. Hannah Beth
    Hannah Beth says:

    Hi, Holly! I missed yesterday’s webinar for work, but I’m excited to join in today. I started playing with MyFitnessPal and your formula last week, and I’m getting closer to the macro goal every day. I can’t wait to learn more this week– I already feel more “stable,” if that makes sense. Thanks for leading us through this challenge!

    Reply
    • Holly
      Holly says:

      Hannah Beth! Yes, I SO agree. I feel the same exact way once I get the macronutrients dialed in. And it really comes down to the fact that your blood sugar is stable, and therefore YOU are stable. And it only continues to keep getting better. Can’t wait to hear what you have to say by the end of the week!

      Reply
  23. Susan Garth
    Susan Garth says:

    Holly!! (and everyone here!), Thank you for offering this program. I attended your on-line glutes presentation in Feb and learned some great stuff. I’ve been primarily low carb/paleo for the past few years and have tried keto on and off for the past year too. O blood type, 51 yrs old, single mom to an almost 10 year old, she keeps me on my toes. I was vegan for 8 years in my 20’s, but it didn’t work well for me in the long run. I have had my share of intestinal difficulties over the years (I heard you mention that yesterday). Started My Fitness Pal 3 days ago, tracking my macros and creating 50/25/25 meals. I’m a chef so this part is really fun for me. I have to say I AM LOVING THE CARBS. I’ve missed them! I have been waking up starving which is new for me (except during my vegan years, I was always famished). I did like the aspect of not getting hungry till 11am on low carb. I would love to get personal coaching from you this week if I’m a good fit. Either way I can’t wait to learn more. See you at 1pm!! Thanks : )

    Reply
    • Holly
      Holly says:

      Susan! Welcome and thank you for the awesome message. I so hear you! And I love that you are a chef – makes this game more fun and interesting. And guess what? You have just been selected as my Thursday coaching segment! CONGRATS! Please email me so that I can give you instructions, provided you can confirm that you’re able to join me on Thursday for the 1:00 session, yes? If so, please email me: holly@hollyperkins.com

      Reply
  24. Brenna Grasso
    Brenna Grasso says:

    Oh my! Day 1 perfection! I honed in on perfecting my macros, as I totally familiar and probably have gotten comfy. I made sure and logged everything and measured everything precisely, and guess what?! I broke a plateau in just Day 1….like 2.5 pounds that I guess my body was holding onto for some reason! Wowsers!!!!
    My question: based upon yesterday’s conversation about calculating calories. You mentioned when calculating for performance (more cals) in order to build muscle there will be a time of “bulking”. How long do you have to be eating and exercising a certain way before you start noticing this bulking? Or is it right away?

    Thank you for this Holly!

    Reply
    • Holly
      Holly says:

      Brenna! This is AMAZING! I am so so excited to hear this. And when you get it right, that’s exactly what happens. I’ve seen women lose 7 pounds in a week! Good for you girl. To answer your question: it’s highly personal. I have had some clients who take their calories up and immediately start getting great results without feeling bulky. Then, I have other clients who have to ride out that phase. If you are lifting heavy enough, and eating the performance calories, it may take about six weeks for your body to fully adjust. Right around six weeks is when I see people add the muscle and then start to shed fat. But as I said I’ve also seen it work immediately!

      Reply
  25. Jessica Hohenstein
    Jessica Hohenstein says:

    Hi Holly! I’m so excited for this. I loved the portion about exhaustible will power because, YES, eventually my cravings get me and take over completely. It’s always cheese, baked goods, pizza and cheeseburgers/steak that are my downfall. Maybe there’s a theme there? I also really struggle with portion size, especially when it comes to wine 🤣. I’m so grateful that you’re sharing this knowledge.

    Reply
    • Holly
      Holly says:

      Jessica: Gahhhh, I literally laughed out loud at your comment regarding the portion sizes of wine. It’s a struggle, for reals.
      It’s quite possible that you struggle with portion sizes because you’re going into your meals too hungry. This is a sign that your blood sugar has dropped out and you waited too long to eat. Then, it’s possible the reason you gravitate towards fatty foods is because you’re not getting enough fat in general. This is where keeping an eye on your macronutrient percentages during the day can really support you. For example, if you’re eating a breakfast that doesn’t have enough fat, you might end up at the end of the day craving more fat. I’ll be super curious how you feel in about a week!

      Reply
      • Debby
        Debby says:

        I laughed out loud too! This is so me. Opening and closing the refrigerator to sneak a snack. I can see now that the balancing act is what brings success. Thank you Holly. All of your repeating is sinking in. Lol.

        Reply
  26. Britt Page
    Britt Page says:

    Thank you for the information today on zoom.
    I look forward to the rest of the week and then putting what I learn into practice.

    Reply
    • Holly
      Holly says:

      Hi Britt! You are so welcome! I’m excited that you’re joining us. I’ll be curious for an update later in the week once you get to practice all of this. It’s going to be great!

      Reply
  27. Melissa
    Melissa says:

    Hi Holly! I’m so excited to join and timing is perfect since I just got back from vacation and, well, not the best eating LOL. I had started using MFP and tried to track macros. Amazing some days and some foods really threw me off balance – lots of learning to do. I do want to lose a few pounds or inches, but my big goal is fixing my bad stomach. Not only does it look awful most days – but it feels awful. I try so hard to eat well and yet I wind up uncomfortable, bloated, not regular and pretty unhappy – sometimes I even lose sleep with my bad stomach! Thanks for doing this : )

    Reply
    • Holly
      Holly says:

      Melissa: I SO year you! For years I struggled with stomach issues, constipation, bloating, and MAJOR distention. I’m going to bet that your blood type is O? Quite often my O blood types have digestive issues. The first step is to get your macronutrients balanced. That often clears up a ton of issues. Then, if that does not get you settled you’ll want to start to look at the actual foods that you’re eating. You might have an issue with milk or eggs. Please keep me posted!

      Reply
      • Melissa
        Melissa says:

        Hi Holly, I have been struggling for years, about 20 years! At 25 I was told I have ulcerative colitis, its a milder version, but its still there. Flares every 5-8 years, but manageable. I am actually a rare type AB- (if that means anything here). Over the years, things have changed for me which as I understand is common, the condition changes over time and age, hormones, etc. All of the issues you are describing are where I’ve been totally stuck for the past 2-3 years. Frustrated and unhappy, despite efforts to eat healthy. Before that, those issues would come and go, but now I can’t control them anymore. I know and believe food IS the answer. I feel lucky to have found you, because I think you are exactly the person I needed to help me crack the mystery. I already feel a difference in my energy with more carbs – at one point I limited them so much, that, I felt thin but had NO energy. I am working on the balance and then, you are probably right, I’ll need to look at specific foods. Thanks Holly : )

        Reply
        • Melissa
          Melissa says:

          Hi Holly, I meant to put in my comment , I would LOVE to be able to speak with you for a coaching session. I truly believe you are the person who is going to help me out if this cycle I’m in! I’m hoping I’m not too late !! Thank you

          Reply
          • Holly Perkins
            Holly Perkins says:

            Melissa! Just seeing your comment here from a few days ago. I SO hear you! I struggled for so long trying to figure out the solutions to my own issues. It can be sooooooooo confusing and overwhelming. I’d love to help you if I can! Some options: if you want a proper and dedicated coaching session, please email me, or visit my website Shop and go to Work with Holly. If you’d like a free 10 minute call, email me and I’ll send you the link. During the 10 minute calls I determine if one of my programs is right for your needs or not. Did you look at The Nutrition Project? We will be navigating more advanced health issues in Month 3 and it could be an awesome option for you. You can email me at: holly@hollyperkins.com

  28. Monica Freeman
    Monica Freeman says:

    Hi Holly! Thanks so much for doing this. I’m interested in finally conquering my sugar addiction. The info today was helpful and I’m looking forward to tomorrow. 💕😊

    Reply
    • Holly
      Holly says:

      Monica! You can do it! You can do it! I’m walking talking proof of it. If you could’ve seen me in my 20s you’d be amazed. I had gripping sugar cravings that literally controlled my life. Everything that I’m teaching this week can help so much! I hope you’ll give it a full go and let’s see how you feel by the end of the week!

      Reply
  29. Karina Cabrera Walsh
    Karina Cabrera Walsh says:

    Hi Holly, so great to be part of the 5 day Challenge today! I’ve been practicing everything with great success! Can’t believe how much energy I have after so many months of feeling awfully tired! So thankful that I crossed paths with you! Would love to have the chance of being coached by you as you mentioned today!
    I’ll be there all five days!
    Karina (from Argentina)

    Reply
    • Holly
      Holly says:

      Hi Karina! So glad you’re here and THRILLED that you are already feeling better. It’s truly magical to see how powerful simple nutrition is. I’m super excited that you’re already loving it. I’ve put you down as a possible coaching spot for Friday. I will let you know if you get selected!

      Reply
  30. Judy Proctor
    Judy Proctor says:

    Hi Holly! I have been following you for years and so happy to catch this program. Will you please take about portion size? What is the best way to convert on my fitness pal from grams to ounces. I noticed in the handbook it talked about a Portion of sweet potatoes in grams. Thanks so much! You look fantastic!,

    Reply
  31. Judy Tate
    Judy Tate says:

    Hi Holly!

    I can’t wait until 1:00!! I have been trying for the last couple of weeks to balance my macros like you said and my energy has changed drastically! I have lost almost 5 lbs. and I wasn’t trying to!! Most importantly, I feel so much better throughout my day! My percentages at the end of the day were fine but I struggled finding the right mix for each meal. Thank you so much!

    I won’t be able to watch live a couple days this week because of work schedule but I will be watching the replay for sure!!

    YOU ARE AMAZING!

    Judy Tate

    Reply
    • Holly Perkins
      Holly Perkins says:

      Hi Judy! So glad you’re joining us this week! Love that you are already seeing the benefits of eating this way. Once you get the hang of it, you can start trying to tweak the percentages on a meal-basis. But for now, just try to end the day at 50/25/25. Also, you can catch the recordings on this page each day if you have to miss a session!

      Reply
  32. JESSICA HABICHT
    JESSICA HABICHT says:

    Holly!
    I’m so excited to hear your insights about macros and nutrition. I’ve been tracking my food intake for the last 2 months on my fitness pal. I’m consistently low on protein and high on fat with meeting my daily calorie goal.
    Jessica

    Reply
    • Holly Perkins
      Holly Perkins says:

      Jessica! Love that you’ve been practicing this! See if you can find low fat sources of protein to shift the percentages. Egg whites, deli turkey, lean chicken breast, or even protein powders will automatically bring protein up and fat down!

      Reply
  33. Katherine Sloan
    Katherine Sloan says:

    Hi Holly,
    I’m so excited for this week and all that we will learn about nutrition! I am ready to dive in and learn more to get to the goals I want. Workout done today, week 3 month 2 and have tracked today’s macros. Let’s dive in more and make it happen!

    I look forward to learning from you this week.

    Reply
  34. Mary
    Mary says:

    Thank you for all you do, Holly. I started following you since you first released your book. I’m looking forward to learning more about nutrition this week. You are an awesome teacher which is what really sets you apart from so many other fitness “experts.”

    Reply
    • Holly Perkins
      Holly Perkins says:

      Awwww thank you Mary, that means a ton. I am honest and earnest and only want the best for you and all the women in my community. Honored you’re here and excited to see you this week!

      Reply
  35. Gail Hopshire
    Gail Hopshire says:

    I need to make some changes in my life and hoping to find some inspiration and refresh my knowledge on macro eating.

    Reply
  36. Nicole
    Nicole says:

    Nicole here – definitely in for today and for the whole week. Excited to learn more and see if this helps give me the motivation and tools to make some changes and take control – in a time of extreme chaos and uncertainty.

    Reply
    • Holly Perkins
      Holly Perkins says:

      Nicole!!! Super excited you’re coming this week! Yes, you will definitely learn some great things and tools to be IN CHARGE! While we can’t control the world, or everything that happens, we CAN take charge of our nutrition. It’s going to be great for you!

      Reply
  37. Anonymous
    Anonymous says:

    Looking forward to the awesome day you have prepared for us. I did it correctly last week for 2 days at least. Was wondering why I felt soooo good, alert and ready. Now to make it happen everyday. I can do it! Your guidance and support is indispensable. Thank you Holly for be here for us!.

    Reply
  38. Kathy
    Kathy says:

    Hi Holly! I’m super excited for this! I may not be able to attend every day but hopefully can catch it later.
    I started to use My Fitness Pal for a few days and was surprised to see how I am always short on protein and that my fat is slightly higher than your recommended 25%. I believe you recommend multiplying your weight by 15 to get your total calorie intake for the day for maintaining weight. Does this vary with age and activity level? I really need help on balancing my macros and with what to eat!

    Reply
    • Holly Perkins
      Holly Perkins says:

      Hi Kathy! LOVE that you’ve gotten started learning from MyFitnessPal – good job. It’s common to find fat is high and I work with clients on this all the time. Even if they are healthy fats, it’s helpful to keep them in check! For good energy and weight maintenance, I suggest multiplying your current body weight by 12 or 13 (we’ll go over this during the Day 1 video). This takes into account age and activity – and why I like using this method for calculating calories. Hope to see you today, but if not, just check back here to Headquarters to watch the video replay! So glad you’re joining us!

      Reply
  39. Brenna Grasso
    Brenna Grasso says:

    YAHOOOO! Let’s do this Girls! I’m so excited Holly! Thank you for this opportunity!
    Ps. I hope you have great success in your weekend break of shopping and meal prepping! Xoxo

    Reply
    • Holly Perkins
      Holly Perkins says:

      Brenna!!! Let’s DO this YES! I had the BEST day on Saturday. It was the first full day off I’ve given myself all year – can you believe that? I went grocery shopping to prep for this week and now have lots of yummy food in my fridge! See you later today!

      Reply
  40. Anne Marie
    Anne Marie says:

    Hey Holly , looking forward to this week. I really need the refresher boost. I’ve arranged my work schedule so I can make the calls live 🙂

    Reply
  41. Kasia
    Kasia says:

    Hi Holly!
    I will be here for the 1 o’clock session. I’m so excited! This program couldn’t come at the better time!

    Reply
  42. Kristi ZF
    Kristi ZF says:

    Good morning— am so excited for today. Last week, I did a trial of eating well— no sugar, dairy, fat, protein or alcohol and felt great and lost 7 lbs. So am looking forward to learning how to eat according to macros to add protein and carbs for more fuel and it’s more sustainable.

    Reply
  43. Carrie
    Carrie says:

    Hi Holly! I’m so looking forward to learning more about your approach to eating! I will not be able to make the live event today as I’ll be working. Hoping to catch a replay this evening!

    Reply
  44. Mary
    Mary says:

    Hi, I am really looking forward to today and the entire week and joining the challenge. Holly. Thank You for sharing your insight and knowledge.

    Reply
    • Lorraine Dekker
      Lorraine Dekker says:

      In need of some self body care and looking To jolt back into organized and functional eating . Thanks for taking the time to spread your knowledge and for proving ongoing assurance and help . Covid has kept Me locked up more than wanted and doing Weights at home has not worked For me. Enthusiasm has been low. . Outdoor biking and walking is my go to , but even that has not been as often as liked so I am going to concentrate on my food . I am Going back to my fitness pal to help straighten me out and Help drop some unwanted Weight.

      Reply
      • Holly Perkins
        Holly Perkins says:

        Hi Lorraine! SO glad to see you here. This will be great for you. I’m super happy to hear you’re joining us. This year has been so crazy, and it’s understandable if you’re not at your best. Good for you for keeping up and getting outside for the biking and walking. You got this. I’m here to support you – let me know what you need.

        Reply

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