Macro Coaching Techniques & Methodologies 1 Flashcards

A macro coach uses 'diet breaks' strategically during a client's fat loss phase. What is the primary physiological rationale for this technique?

Answer: To temporarily upregulate metabolic rate and restore hormones suppressed by prolonged caloric restriction

Prolonged caloric deficits suppress metabolic hormones such as leptin and thyroid hormones. A structured diet break at or near maintenance calories allows partial restoration of these hormones, reducing adaptive thermogenesis and improving long-term fat loss outcomes.

When designing a macro split for a strength athlete, a coach prioritizes carbohydrate intake over fat. Which principle underpins this decision?

Answer: Carbohydrates are the primary fuel source for high-intensity anaerobic exercise

High-intensity, anaerobic strength training relies predominantly on glycolysis, making carbohydrates the primary performance fuel. Prioritizing carbohydrates ensures adequate glycogen availability for training sessions and recovery.

A client reports feeling lethargic and experiencing poor workout performance despite hitting their calorie target. Their macros are 50% fat, 30% protein, 20% carbohydrate. What is the most likely coaching adjustment?

Answer: Shift calories from fat to carbohydrates to better support training energy demands

With only 20% of calories from carbohydrates, glycogen stores are likely insufficient for intense training, causing fatigue and performance decline. Reallocating calories from fat to carbohydrates addresses the fuel mismatch without changing total intake.

Which coaching methodology involves cycling between higher-carbohydrate days aligned with training and lower-carbohydrate days on rest days, while keeping weekly calories constant?

Answer: Carbohydrate periodization

Carbohydrate periodization strategically places higher carbohydrate intake on training days to maximize glycogen availability and performance, while reducing carbohydrates on rest days when demand is lower, keeping weekly energy intake balanced.

A macro coach is working with a client who has reached a fat loss plateau after 10 weeks. Body weight has not changed in 3 weeks despite reported adherence. Before reducing calories further, which assessment step is MOST important?

Answer: Review actual food logs to verify reported intake accuracy and identify potential tracking errors

Underreporting and tracking errors are extremely common and are the most frequent cause of apparent plateaus. Reviewing actual logs and checking for sources of error (condiments, cooking oils, portion estimation) is essential before making additional adjustments.

In macro coaching, what is the purpose of establishing a client's Total Daily Energy Expenditure (TDEE) before setting macro targets?

Answer: TDEE provides the caloric baseline from which deficit or surplus targets are calculated for any physique goal

TDEE represents the total calories a client burns in a day across all activities. It serves as the foundational baseline: a fat loss phase sets calories below TDEE, a muscle-gain phase sets calories above it, and a maintenance phase matches it. Without an accurate TDEE, macro targets lack context.