So, I figured I would have some fun with this post and take a male and female avatar with a set of macros I made up. If you aren’t a flexible dieter you should be after you read this, because it will hopefully shine some light on how the “diet” gives you more freedom and flexibility. WARNING! I do not recommend eating out every meal, every day. This post will show you that you can still get the results you want when you are in a bind and need a meal on the run, a business lunch, on vacation, you name it as long as you are tracking your macros(protein, fats and carbs).

Here we go:

We have a male, weekend warrior type, bodyweight of 185 who CrossFit’s 5 times per week. The numbers I have prescribed are 2,500 calories, 185 protein, 305 carbs and 60 fat.

What a day could look like…

Breakfast- Dunkin Donuts

Egg and cheese on an English muffin with a large black coffee: 300 calories, 13g fat, 32g carb, 13g protein

Lunch- Chipotle

Bowl that consists of chicken, white rice, fajita veggies, fresh tomato salsa and romaine lettuce: 440 calories, 11.5g fat, 46g carb, 35.5g protein

Pre Workout- Gas Station

Jack Link’s Original Beef Jerky: 240 calories, 3g fat, 15g carb, 36g protein

Gatorade (1 bottle): 130 calories, 0g fat, 34g carbs, 0g protein

Post Workout- Gas Station/Grocery Store

Muscle Milk Light (2): 200 calories, 2g fat, 10g carbs, 40g protein

Honey Nut Cheerios single serving cup (2): 380 calories, 5g fat, 78g carb, 8g protein

Dinner- Longhorns

6oz Flo’s Filet: 330 calories, 15g fat, 2g carbs, 37g protein

Asparagus: 90 calories, 5g fat, 6g carbs, 5g protein

Rice: 230 calories, 6g fat, 41g carbs, 3g protein

Dessert- Grocery Store

Yasso mint chocolate frozen greek yogurt bars (2): 195 calories, 3g fat, 30 carb, 12 protein

Total: 2505.5 calories, 63.5g of fat, 294g of carb, 189.5g protein

Now for the female avatar…

This lady is a working mom who takes group fitness classes 3 days a week and trying to lose weight and drop to 135 bodyweight. Macros are set at 1500 calories, 40g fat, 150g carb, 135g protein

Breakfast/Pre workout- Chic Fil A

English white grill: 300 calories, 7g fat, 31g carb, 25g protein

Lunch- Panera Bread

Seasonal greens salad: 180 calories, 11g fat, 20g carb, 4g protein

Dinner- Bonefish Grill

Tilapia: 334 calories, 13g fat, 2g carb, 57g protein

French green beans: 70 calories, 6g fat, 4g carb, 2g protein

Post workout- Gas station

Muscle Milk Light (2): 200 calories, 2g fat, 10g carb, 40g of protein

Sour Patch Kids (20 pieces): 140 calories, 0g fat, 54g of carb, 0g fat

1 glasses of red wine (you are welcome): 31.25g of carb (each glass is 5 oz, 125 calories)

Drum roll please….Calories 1472, 39g of fat, 152.25g of carb, 128g of protein. I am a little off, but you get the point right? What I love about flexible dieting is that you don’t have to be the guy/girl who brings their Tupperware to events or DOESN’T EVEN EAT! That is just crazy.

Is eating out all day optimal? Of course not, but this goes to show you that you can find what works for you and get the results you want

If you want to learn this method of dieting shoot us an email at and we can chat about our nutrition program we offer to members and remotely.