WIEIAD in a caloric deficit at a HEALTHY macro split 🫶🏼
Almost 2 weeks into my cut!!
Protein is so important in reverse dieting, maintenance phases, and when in a temporary caloric deficit. It’s important to have a variety of easy protein sources on hand at all times to set yourself up for success!@Kettle & Fire bone broth is a great high protein option you can start or end your day with. It’s also packed with electrolytes, collagen, and has 19g of protein.
This is your reminder that it’s important to properly reverse before you cut so you don’t experience burnout, binging, or have extreme food noise. I don’t put anyone in a cut under 1700 calories! There is a healthy way to go into a caloric deficit, and I’m excited to continue to post my WIEIAD to show that :)
#kfpartner #303030method #wieiad #whatieatinaday #fulldayofeating #iifym #highprotein #protein #proteinpacked
Everybody Wants To Rule The World X Electric Love - darcy stokes
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‘WIEIAD’ HIGH PROTEIN 🫶🏼 Wrapping up the final few weeks of my cut 🙌🏼 for custom plans & 1:1 coaching, you can fill out the link in my bio or visit my website! www.macrohabits.com @pwdrs pre-workout: (I love the sour gummy flavor) code: ‘MACROHABITS’ Workout split: •45 min lifts 5 days a week: 6 week strength & sculpt (program is 🔗 in my bio & on my website) •Lagree Pilates 3-5 days a week •Outdoor walks for my cardio All the workouts I do are VERY low impact. I am rarely sore and really focus on consistency with my workout split over pushing myself too hard in a workout. I lift higher rep / lower weight, & really focus on mind to muscle connection in whatever workout I’m doing. POST WORKOUT: I try and get 30-40g of protein in the morning to set my day up for success 🙌🏼 one egg, egg whites, mushrooms, onions, avocado, & a little greek yogurt. I also love incorporating @kettleandfire bone broth in the mornings for a boost of protein & collagen. SUPPLEMENTS: all my fav @cymbiotika products are linked in my bio! PROTEIN BAR: I loooove the @rawrorganics bars 😍 they are DF, GF, & have extremely clean ingredients. They’re made fresh & sent to your house cold! I honestly love all the flavors but If I had to choose one I would choose the dark chocolate & pb or cookie dough one. (you have to keep these in the fridge and eat them right when you take them out or they will get crumbly) (code: ‘MACROHABITS’ saves you) MEAT STICKS: I always keep these in my purse!!! They are the best low calorie / high protein snack. My fav ones are lineage (online only), primal kitchen, nick’s sticks, & archer farms (I get all mine from Sprouts) SNACK PLATE: Beets: one of my favsss! Anti inflammatory, low calorie, & contain fiber + folate Low-fat cottage cheese: Good Culture or Nancy’s Probiotic are my fav ones Deli turkey: I love the reduced sodium or cracked pepper Pretzels: GF Stellar Pretzel Thins from Sprouts Continued in the comments ⬇️ #whatieatinaday #highprotein #protein #wieiad #fulldayofeating #bodyrecomposition #caloriedeficit #trackingmacros #weightlosstips #losefats #leanmuscle #muscle #abs #workoutsplit #workoutroutine
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·1d ago LAZY GAL GF / DF PB CHOCO CHIP COOKIES 👀🍪 You guys these are so easy to make… & they take like a total of 30 min from start to finish 🫶🏼 Also GF & DF :) RECIPE + MACROS ⬇️ -Preheat oven to 350 -Line baking sheet w/ non stick parchment -Add the nut butter, eggs, vanilla extract, & maple syrup to a medium bowl and using a hand held mixer beat for 2-3ish min until well incorporated -Add oats, salt, & baking powder and beat until combined -Fold in chocolate chips -Plop similar sized servings onto baking tray (batter is a little thinner & will spread, so start small and add on if you need to) -Generously top w/ flakey sea salt -Bake for 10-12 min -Makes 16 cookies -1 cup @cleansimpleeats Aloha Nut Butter (code: HANNAH10) (you can use peanut butter, almond butter, or any nut butter of your choice) -1/2 cup maple syrup -1 tbsp vanilla extract -2 eggs -1 cup GF oats -1/2 tsp baking powder -pinch of salt -1/2 cup df / gf chocolate chips (I like the DF Ghirardelli or enjoy life chocolate chips for df/gf option) -dash of salt -flakey sea salt top!!! Makes 16 cookies Macros per ONE: 3P / 10F / 19C / 178 cals #trackingmacros #glutenfree #dairyfree #iifym #healthytreat #abs #weightlosstips #yum #glutenfreerecipes #dairyfreerecipes #recipe #easyrecipes #easyrecipe #macros #bodyrecomposition #toned #nutritioncoach
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·2d ago Joeys in Newport is so gooood. #orangecounty #ootn #newportbeach #southerncalifornia #orangecountyca #california #fit #outfit #fyp #whatieat
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·3d ago My hyperfixation snack at the moment. 9g of protein for one! thanks to my seester @Cam Hunter for the inspo #highprotein #protein #highproteinsnacks #snack #bodyrecomposition #fatloss #lean #iifym #trackingmacros #macros #yum #orangecounty #abs
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·4d ago TOP TIPS WHEN IN A TEMPORARY CALORIE DEFICIT: For custom plans: www.macrohabits.com 🖤PROPERLY REVERSE DIETING BEFORE (& after): Reverse dieting is a strategy used to gradually increase caloric intake after a period of calorie restriction or dieting. This allows you to go into a true, temporary calorie deficit after reversing at a healthy & sustainable number, & then also properly reversing back up to a higher maintenance post cut. The goal is to restore metabolic rate and avoid rapid weight gain while transitioning back to a more sustainable eating pattern. Basically, you need to be at a high enough caloric maintenance before you cut so your cut macro split is HEALTHY. HIGH PROTEIN SNACKS Protein is highly satiating - it helps you feel fuller for longer compared to carbs or fats. This increased satiety helps prevent hunger pangs and reduces cravings, making it easier to stick to your caloric goals. When you're in a deficit, managing hunger becomes especially important since you're eating less than your body is used to. Lean sources of protein like chicken, tuna, halibut, cod, extra lean ground beef, greek yogurt, cottage cheese, deli turkey, etc., are super helpful in keeping you full & sticking to your deficit. ZERO CAL DRINKS Don’t drink your calories!!!! High calorie drinks are often a form of "empty calories" - they provide little to no satiety or nutritional value while being a large amount of calories. Zero or low calorie drinks can help manage sweet cravings and keep you hydrated without using up any of your limited calorie budget. Some of my favorite 0 cal / low calorie drinks : PWDRS electrolytes (‘MACROHABITS’), BetterDays Greens (‘HANNAH10’), Olipop, & Zevias HYDRATION Proper hydration is essential during a calorie deficit!! Water helps with satiety since thirst is often confused for hunger, plays a vital role in fat breakdown (lipolysis), and helps maintain energy levels and exercise performance when calories are lower. Hydration helps with water retention, bloat & digestion. 🖤FOLLOW A WORKOUT PROGRAM Following a workout program during a calorie deficit is vital for preserving muscle mass and optimizing body composition. Having a structured resistance training program sends a clear signal to your body that muscle tissue is necessary and should be preserved, even in a deficit. Following a program also prevents over training, under training, and makes your time in the gym more productive. (All my training plans are linked in my bio & available on my website www.macrohabits.com 🤍) 🖤DISCIPLINE VS RESTRICTION Discipline & restriction are 2 different things!!! Discipline is about making conscious, sustainable choices that align with your long-term goals while still maintaining a level of flexibility. Restriction on the other hand, comes from a place of rigid rules and deprivation. It's an all-or-nothing mentality - like completely eliminating food groups, never allowing yourself to eat at restaurants, or feeling guilty about missing a single workout. This mindset typically leads to an unsustainable cycle of strict adherence followed by burnout or yoyo dieting. 🖤PORTION CONTROL IN INTUITIVE MOMENTS OR DINNERS Even in a calorie deficit you can eat intuitively & embrace dinners out. Practice small habits earlier in the day - like hitting your water goal, staying protein focused & being more mindful of carbs & fats. At dinner, pay attention to your hunger cues & stop when you’re satisfied. Pace yourself through your meal, it can take up to 20 minutes for your brain to recognize your stomach is full! If you’re looking to lower calories during a meal out, getting sauces or dressing on the side or getting things lettuce wrapped can help :) #caloriedeficit #highprotein #bodyrecomposition #fatloss #lean #abs #toning #weightloss #fyp #orangecounty
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·5d ago @Cymbiotika 🖤 ✨ WELLNESS TIPS ✨ CASTOR OIL: 🔗 in my Amazon storefront! I have a whole section of all my favs! LYMPHATIC DRAINAGE: @theskinnyconfidential ice roller & my gua sha tool! MOVEMENT: currently doing my 6 week strength & sculpt program!!! All my workout programs are 🔗 in my bio :) 40-50oz of water post workout!!! Hydration = better digestion, less bloat, & more energy 30g of protein post workout 💪🏼 MY @cymbiotika SUPPLEMENT ROUTINE ⬇️ (link in my bio) DIGESTION: Favorite @cymbiotika supplements for digestion: -Liposomal Activated Charcoal -Liposomal Vitamin C -Liposomal Glutathione IMMUNITY: -Liposomal Vitamin C -Lipsomal Elderberry INFLAMMATION / JOINT HEALTH / RECOVERY: -Daily Inflammation Support -Liposomal Activated Charcoal -Liposomal Glutathione -Liposomal Vitamin C -D3 + K2 + Coqo10 METABOLIC HEALTH: -Daily Metabolism Booster BRAIN HEALTH: -Liposomal Magnesium L-Threonate -Liposomal Longevity Mushrooms -Liposomal Golden Mind -Nootropic Creamer SKIN: -Daily Healthy Glow #routine #morningroutine #abs #lean #toned #weightloss #bodyrecomposition #fatloss #toning #metabolism #metabolic #bloating #digestion #cymbiotikapartner #cymbiotika #highprotein
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·2-20IN N OUT ORDER 🤭 35g protein yesssss pls save this vid for your next in n out run!! order & macros ⬇️ 3x1 tomato wrapped (3 pattys & 1 slice of cheese) No spread / sub mustard Add sliced raw onion Add chopped chilis 35P / 4C / 23F / 360 cals #innout #innoutburger #lowcarb #lowcalorie #caloriedeficit #fastfood #highprotein #fastfoodreview #protein #healthy #lunch #tastetest #macrofriendly #iifym
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·2-19FULL ‘WIEIAD’ WHEN I HAVE A FUN DINNER THAT NIGHT! (tracking my protein throughout the day, & then intuitively eating in the evening) ALL MY TIPS ⬇️⬇️⬇️ save this video for the next time you have fun dinner plans but want to stay feeling good when it comes to bloat, intuitive eating, digestion, & ultimately staying on track :) MOVEMENT: getting your workout done is going to release those good endorphins that make you feel accomplished, motivated, and on track. I don’t do anything excessive on days I know I have dinners out, but you could always add in 15-20 min on the stair master or an outdoor walk at some point in the day to boost your TDEE! WATER: this is so simple but so overlooked! Staying hydrated keeps your cravings in control, digestion regular, improves bloating, excretes toxins, & helps eliminate future water retention that can happen from higher sodium meals. I try and hit my gallon before the dinner 👏🏼 SUPPLEMENTS: when I take my supplements I feel better & feel more motivated to stay disciplined and on track throughout the day. The supplements I take also help with digestion, immunity, bloating, and inflammation. DON’T INTENTIONALLY NOT EAT: before tracking macos, I would try really hard to not eat throughout the day when I knew I had a fun dinner out to try to save room for the calories. This is at a time when I had an unhealthy relationship / perspective with food. I just remember going to the dinners and being absolutely starving and eating everything in sight and then feeling sick after. It was a horrible cycle and didn’t do anything good for me mentally, emotionally, or physically. Make sure you’re fueling your body throughout the day, having a good high-protein breakfast, and choosing good healthy options to fuel your body before the dinner so you never go into the dinner starving! PROTEIN: Protein helps you feel full and reduces hunger spikes & cravings. It can also increase your metabolism, which can help you burn calories more efficiently 🙌🏼 it has the highest thermic effect & is vital for body recomp. Stay as protein focused as possible when you are in control! STOP WHEN YOU ARE FULL: I don’t do cheat days or cheat meals. No food is ever “off limits” for me, I just follow the golden rule of portion control & stopping when I’m full! IMO this is all about discipline, not restriction. LEMON WATER AT DINNER: I don’t drink alcohol & will always order a warm or cold lemon water at dinner to help relieve potential heartburn, bloat, & provide my body with something that contains anti-inflammatory properties. DIGESTIVE ENZYMES: I take 2-3 before or after the meal! GainsinBulk Athlete Digestive Formula from (code: HANNAH20) TEA AT NIGHT: I love a ginger or peppermint tea to soothe my stomach & help w/ digestion. (favs are 🔗 in my Amazon storefront) LOW CAL SWEET TREAT: you guys know I’m obsessed w/ PWDRS chocolate caramel hot chocolate! Contains electrolytes, magnesium, helps you sleep, & is the perfect little late night treat 🫶🏼 (code: MACROHABITS) #whatieatinaday #fulldayofeating #wieiad #iifym #highprotein #abs #tips #bloating #inflammation #bloat #protein
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·2-17LOW CARB / HIGH PROTEIN ITALIAN CHICKEN SALAD 27 grams of protein & 164 cals per cup!!! YOU GUYS THIS IS SO GOOD. gluten free, quick, high protein, & high volume ‼️ recipe & macros ⬇️ Chop everything into small pieces & combine into a bowl! 14 oz shredded chicken (you can shred a rotisserie chicken, use canned chicken, or boil chicken breasts and shred it yourself) 40g chopped pepperonicini 15g of pepperoncini juice 60g chopped marinated artichokes (drained) 60g chopped roasted red pepper (drained) 75g chopped hearts of palm 30g sundried tomatoes 70g chopped red onion 50g plain 0% greek yogurt salt & pepper to taste 60g Italian dressing (bolthouse brand) ✨Mix everything together✨ MAKES 5 CUPS macros per one cup: 27P / 5C / 4F / 164 cals #highprotein #fyp #iifym #protein #highproteinmeals #lowcarb #lowcalorie #lowcarbrecipes #highproteinrecipes #yum #abs
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·2-15Hehe #valentinesday #beforeafter #transition #orangecounty #fyp #fypシ #ootn #fitchecks #fit #amazon #outfit #transformation
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·2-15‼️MY TOP BLOATING TIPS‼️ Castor oil patch: (everything is 🔗 in my Amazon storefront under “castor oil”) Heating pad: I love putting a heating pad over my castor oil patch for 15-20 min at night! It relaxes my stomach muscles and stimulates the castor oil. It also helps reduce inflammation in the abdomen area. Water intake: ensuring that you’re hitting your water goal is a GAME CHANGER for digestion & bloating. I am for a gallon per day! Water facilitates the movement of food to move smoothly through the system, and prevents constipation which is a major contributor to bloating; dehydration can disrupt the digestive process by slowing down the movement of food and causing imbalances in electrolytes, leading to discomfort and bloating. SLEEP: sleeping is so important for recovery, inflammation, and overall health & wellness. when I don’t get enough sleep I notice I am puffy, inflamed, my food cravings are high, and I feel a lethargic / unmotivated feeling. Prioritizing sleep is so important & when I’m getting 7-9 hours of sleep a night, I notice my body is tighter, more refreshed, and less inflamed. Track Trigger Foods: Keep a food journal to identify which foods might be causing bloating. Common culprits of this can include beans, lentils, heavy dairy products, oils, artificial sweeteners, and cruciferous vegetables like broccoli, kale, and cabbage. Herbal Teas: Peppermint, ginger, dandelion root, turmeric, or chamomile teas can help soothe the digestive system and reduce bloating. (My favs are 🔗 in my storefront) Lemon water: warm lemon water in the morning can stimulate digestion & detox Be Aware of Artificial Sweeteners: Some artificial sweeteners, like sorbitol, sucralose, and mannitol, can cause bloating and gas. Check food labels to avoid these if you're sensitive! I am sensitive to sucralose but have zero issues with stevia. Proper supplementation: Probiotics can help balance gut bacteria, potentially reducing bloating and improving overall digestion (my favorite is linked in my Amazon storefront) I also love the Cymbiotika one. Foods that contain natural probiotics: yogurt, kefir, kimchi, sauerkraut, sourdough, cottage cheese, fermented vegetables, & apple cider vinegar Digestive enzymes: I love the Athlete Digestive Formula from GainsinBulk (code: HANNAH20) & bloat capsules from Arrae to have on hand for dinners out, high protein meals, and vacations! Stomach massage: Massage your stomach from right to left. Start on the right side of your stomach down by the bone of your pelvis. Rub in a circular motion lightly up to the right side till you reach your rib bones. (I like to do this in the sauna) #bloating #bloat #bloatingtips #bloated #inflammation #orangecounty #castoroil
hannah.pointer
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·2-13🔗 in my Amazon 🫶🏼 #valentinesday #valentines #ootd #amazon #amazonfinds #amazonmusthaves #ootn #fits #datenight #orangecounty #fitcheck #tryon
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·2-12these may or may not of have been part of my post workout meal today 🤭 I POSTED THESE A YEAR AGO AND THEY WERE A HIT!! save & share w your galentine 💖 •GLUTEN FREE •DAIRY FREE •MINIMAL INGREDIENTS •NO FLOUR recipe + macros ⬇️ Recipe: * 6 tablespoons of coconut oil * 6 oz semi sweet chocolate chips (for dairy free use Ghirardelli dairy free chips or enjoy life chocolate chips) * 2 large eggs * 2/3 cup coconut sugar * 2 teaspoons vanilla extract * 1/4 cup unsweetened cocoa powder * 3 tablespoon cornstarch * 1/4 teaspoon salt * 70g milk chocolate chips, m&ms, or peanut butter m&ms (for dairy free use Ghirardelli dairy free chips or enjoy life chocolate chips) * flakey sea salt to top Instructions: * preheat oven to 350 & line an 8x8 baking dish w/ parchment & lightly grease (I used avocado oil spray) * Add coconut oil & semi sweet chocolate chips to a saucepan and melt over medium heat, then set aside to slightly cool * In a medium bowl add both eggs, coconut sugar, & vanilla, and beat for 2 mins * pour in melted chocolate in the medium bowl & beat until fully combined and fluffy * in that same bowl add in cacao powder, corn starch, & salt * beat everything together on low speed (scrape down the sides as needed) * batter should be thickkkk and smooth! * fold in chocolate chips * pour batter into greased 8x8 dish * Top generously with flakey sea salt * bake for 25 min! * LET COOL FOR 30-60 MIN makes 16 squares - macros per one square: 10F / 2P / 23C / 190 cals #brownies #glutenfree #dairyfree #iifym #treat #glutenfreerecipes #gf #abs #valentinesday #treats #healthytips #easyrecipes #easyrecipe #brownie #yum #dairyfreerecipes #bodyrecomposition
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·2-11WIEIAD IN A CALORIE DEFICIT, HIGH PROTEIN ⬇️ allll the details below!!! HAIR: I see @kenzdavis_ in Orange County!!!! for custom plans, 1:1 coaching, & workout programs, visit: www.macrohabits.com ♥️ Workout: currently doing my 6 week strength + sculpt! (Dumbbells, bands, cables, a few machines) All my programs are 🔗 in my bio :) Pre workout: @pwdrs NO SUCRALOSE‼️ (I love the sour gummy, rainbow candy, & frost bite flavors) code: ‘MACROHABITS’ Post workout: I try and get in around 30g of protein!!! Protein is the main character in every single one of my snacks & meals! It keeps me full, satiated, & on track with hitting my macros. COFFEE: 2 pods, 3 stevia, whole milk, one scoop of neutropic creamer from @cymbiotika Supplements: all my Cymbiotika favs are 🔗 in my bio! Protein bar choice of the day: @g2gbar (code: ‘MACROHABITS’) I wanted a higher calorie / nutrient dense protein bar to keep me full through my hair appt! I love having a variety of bars with different macro counts to set me up for success depending on my day. Hair appt snacks: I am obsessed with jerky & love @lineageprovisions (code: ‘HANNAH10’) Greens: @better_daysco (code: ‘HANNAH10’) Pre dinner snack: Greek yogurt cottage cheese bowl: just posted a reel on this with the recipe + macros :) Dinner: chicken, cottage cheese, avocado (I love these gluten free pretzels- I get them from sprouts) Protein shake details: 150g ice 6oz milk One scoop of @activestacks chocolate protein powder (DF/GF) code: ‘HANNAH-10’ 10g Ghirardelli chocolate chips OBSESSED w/ @pwdrs snooze chocolate caramel hot chocolate (helps you sleep, contains electrolytes, magnesium, & is 20 calories per scoop) code: ‘MACROHABITS’ www.macrohabits.com #whatieatinaday #wieiad #caloriedeficit #whatieat #fulldayofeating #abs #weightloss #weightlossjourney #iifym #highprotein #bodyrecomposition #reversediet #reversedieting #trackingmacros #macros #workout #toned #abs #lean #bodyfat #leanmuscle #orangecounty
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