Welcome to the Un-Fuck-Your-Fitness Podcast . I am your host , christy Castillo , and I'm here to give you real talk and cut the BS so you can actually enjoy building a body you love . I'm a personal trainer obsessed with giving you simple action steps to take . Let's go , hey guys , what's ?
Speaker 2up . Welcome to today's episode . I am really excited about today's episode because we are going to be talking about protein , which is one of my favorite things to talk about in terms of macros , in terms of seeing results , in terms of feelingros , in terms of seeing results in terms of feeling better , feeling more full , like it's just something that a lot of my clients , a lot of people I know , a lot of you listening , don't eat enough of . It's not like , usually we're not snacking on protein , and so it's just something that usually people are lacking in their diet and their nutrition . Because , one , we don't know any better , right ? You don't know what you don't know , so that's fine . And then , two , if you're not planning and prepping and making sure you have it on hand , it can be really hard to get in because , again , it's not like the cookies and the chips and the snacks those aren't good sources of protein . So it's not usually something like oh , I'll just grab a snack and get my protein in . You have to prepare and you have to plan for it . So I love to talk about protein , but today we're going to be talking about why protein isn't the whole story and why you also need carbs and fats in your diet , in your nutrition plan , in your day , in your life . Because the reason I want to talk about this is because I have had so many conversations lately with clients , with I've been doing some one-on-one calls with ladies that aren't my clients and seeing how it goes to just kind of do an hour call check-in For ladies , like if you're just listening to this podcast and you're just like , oh , I just want to pick your brain for an hour and let you know , kind of , where I've been and what my goals are . And it's been so , so nice to be able that's not on my site or anything , so you'd have to get a hold of me personally to be able to do that . But I've had some ladies ask and I've been offering and it has been actually fantastic . So I need to get a link out there and get it going for everyone to be able to do , because it's been really , really great and the feedback has has just been fantastic . But when I'm talking to these ladies every single time lately it's just been lately that this has been .
Speaker 2Something that I've been noticing is you're crushing it with protein , you're crushing it with workouts , you're understanding macros , you're getting the hang of it and , like I said , you're very , very good with protein but you're ignoring carbs and you are ignoring fats , maybe because you're scared , maybe because you're not sure exactly what the purpose is . You know you're still a little nervous , still a little scared of carbs , still , like I just prioritizing protein . I know my calorie intake and I know that I am really really focused on protein for all the reasons that I say in previous podcasts . You're really really focused on protein and maybe you're even overeating protein and so I've been really stressing the importance lately with clients and on calls , of the importance of carbs and fats . So if you're ignoring carbs and fats but you're crushing it with protein , great job , good start , well done . You're on your way , you are making progress and that's amazing , but we've got a problem because you're going to plateau and there's different reasons .
Speaker 2We're going to talk about this episode that you need to focus on carbs and fats . So this is going to be your quick , quick crash course , if you will , on why your body needs all three macronutrients , and I'm just going to kind of shoot it to you straight because it's really important . So I think this short , sweet , spicy Friday episode is just going to be a little crash course on why your body needs carbs and fats and protein to feel strong , energized and unstoppable , which is the actual goal , right , that is the whole freaking point is all of those things . I'm also going to give some macro , um , some simple macro targets today , in this episode , that you can use to start today and start to focus on proteins , fats and carbs . If you're calculating your own macros , you need kind of a guide . Remember , these are just guidelines . It depends on you , your goals , your current journey , the current state of your journey . All these things are negotiable , so to speak . There's not like one exact formula that's going to work for everyone , but I am going to give you some recommended
baselines along the way .
Speaker 2So why does protein get all the hype ? Because it does . It's like a word that everyone's kind of using on social media . It's like get your protein in High protein . We're putting cottage cheese in everything , we're putting Greek yogurt in everything . We're just trying to get protein at like whatever costs , right , and that's great . But it seems to be kind of this buzzword that everybody is increasing protein and making sure that it's at a good place in their diet . But why so ? Protein is essential for building and repairing muscle . It is important , for it is essential actually , for supporting a healthy metabolism and it's essential for keeping you full . Those are very , very important things , right ? That is why protein gets all the hype , because those things are freaking cool , they're fun , it's not as scary , it's not like increasing your protein isn't as scary as increasing your carbs , because we don't associate protein with weight gain or being overweight . Right ?
Speaker 2The recommended baseline for protein is one gram of protein per pound of your goal body weight . A lot of times I hear people say one gram of protein for your body , your current body weight , but if you're sitting at 200 pounds and you want to be , I'm just going to use 150 pounds as a goal weight for this episode . Yours can be completely different , but if you're sitting at 200 pounds and your goal weight is 150 pounds , please consume that 150 grams of protein . I'm going to fuck up these words today because I get so confused with grams and pounds and all the things , but I think the goal weight , that has worked for me , that has worked for my clients and that is what I stick with . So one gram of protein per pound of your goal body weight . If you're at your goal body weight . I stick with . So one gram of protein per pound of your goal body weight . If you're at your goal body weight , then consume that .
Speaker 2But it's not the only macronutrient that matters . Okay , it's not the only player . That's in effect here . The other players carbs and fats are just as important . Why carbs are not the enemy is because carbs are fuel for your workouts , your brain and your hormones . You will get more out of your workouts . You will get more out of your recovery . You will actually change the look of your body and how you feel if you consume carbs .
Speaker 2Without carbs , you feel tired , you feel foggy and just like blah , you feel sluggish . Lifting feels harder , recovery sucks . You're freaking , just hungry . It's annoying . You cut out all the foods that you love . That's annoying . Your muscles literally store carbs as glycogen and this helps you lift heavier , it helps you perform better and it helps you build strength .
Speaker 2Eating carbs does not mean weight gain . Overeating overall . Overall overeating means weight gain . So if you are still within your macros , increasing your carbs is a beautiful thing . You absolutely need to do that . Your target for your carbs is 1 to 1.5 grams per pound of your goal body weight . So if your goal is 150 pounds . You need to aim for 150 to 225 grams per day , depending on your activity level . To go back up here , if your goal is , like I said , 150 pounds , then you should be consuming 150 grams of protein . This is 1 to 1.5 grams per pound of body weight . Start on the low end and see how you feel , and then you can always increase or start on the high end and if you do gain a little weight over six weeks and you don't like it , cut back , you can always take it out . You can always change it . Okay , but just start increasing your carbs by a little bit and see where you are .
Speaker 2Reminder carbs include fruits , rice , oats , proteins . Yes , bread Bread is totally fine to eat . Okay , those are the carbs I would like you to use to increase your carb macronutrients . Yes , of course you can have processed carbs too cookies , things like that but make sure the bulk of it is coming from fruits , rice , oats , potatoes and bread . Yes , yes , bread . Okay , rice cakes , whatever . Make sure that you are just increasing them little by little with those items first , before you just start overeating on Oreos and calling it carbs . Yes , that is for my benefit
as much as it is for yours .
Speaker 2Why fats are crucial . Fats support hormone health . Hello , estrogen , cortisol . We need that now more than ever , ladies . They support fats support brain function , joint health , mood and skin . Going too low in your fats can mess with your cycle , it can mess with your energy and it can mess with your weight loss . So you do not want to be under eating fats . This is not about greasy fast food , okay , it's not just like overeating and fattening food . It's fats . Think avocado , think olive oil , think egg yolks , nuts , some dairy , you know things like that .
Speaker 2The target for fats is 0.3 to 0.4 grams per pound . So if your goal is 150 pounds , you're going to aim for 45 to 60 grams per fat a day . Remember there is nine calories per gram for fats . So nine calories per gram , yes , for fats . I want to make sure I say that right , so it adds up quickly . That's why that's a lot lower than carbs and protein is , because it's twice as many calories . So it's all about balance .
Speaker 2Okay , you wanna make sure , like everything else in your fitness journey , that you are balanced . This is no different , no different . So if you were someone out there listening to this and you're like , yeah , I really just prioritize protein and then kind of let the rest fall where they may , and I'm kind of scared of carbs and I have a lot of clients that start with me on Fit Club , on my app , and I'm looking through their food logs when they first begin and they're really under eating carbs and it's okay because , again , you don't know what you don't know and maybe you're afraid of them and we all have this history of food situations . But it's now that you know , now that you've heard this episode , you know that you need all three . The great thing is when you dial in all three , when you say , okay , I'm just going to trust Christy on this . She's not led me astray yet . She balances her macros . She eats carbs , fats , proteins . She looks okay , if you will . You know like she's doing it , her clients are doing it .
Speaker 2When all three are dialed in , you feel good , you get stronger and your body actually
changes . Okay , this is what I really wanna drill home here . And , of course , like I said , this is a crash course . So I just I'm drilling it home here and saying you have got to have all three , you have got to start getting in some carbs , you have got to trust me and eat some potatoes and eat some rice cakes and eat some jasmine rice , and clients that I've worked with that I've said eat some jasmine rice . You're listening right now thinking , yep , she's told me that before you have to . Okay , trust me , you're going to be fine eating a half cup of rice per day . Like it's fine , you're going to be okay . Not only are you going to be okay , but those things I just listed you're going to feel good . Hello , who doesn't want to feel good ? You're going to get freaking stronger because this energizes you to be able to get through your workout , to be able to lift more .
Speaker 2With creatine . Please take creatine also , if it's okay with your doctor and if you're healthy enough to check into all that , but most people are . Creatine will also help you to be able to lift heavier , to become more strong , faster , but so will carbs . So if you're just going to like be afraid of carbs and start taking creatine , good , but also you need to eat freaking carbs . I cannot stress this enough . Your body needs all three macros . Your body will actually change . This is how you go from just working out to actually seeing results .
Speaker 2This happened to me and it was a freaking game changer . Okay , freaking game changer . I started to look like , oh , she lifts weights . People started to notice I started to look like oh , she lifts weights . People started to notice . I started to notice I feel good , I'm seeing muscle definition because I'm eating a balance of these fats , carbs and protein , not just focusing on protein , being like , oh , I got my protein in for the day , so I'm just going to eat shit for the rest of the day , or I'm not going to eat the rest of the day because protein is the quote-unquote most important .
Speaker 2If you've hit a plateau , look at your carbs and fats . If you work out constantly but you don't look like you work out , or you're not able to progressively overload and lift more weight , or lift more weight for more reps , check your carbs and fats . I guarantee that is what's holding you back . So , to kind of wrap this up and I feel like I need to keep yakking about this , there's so many different points I could still make about this and maybe I will do another episode about this . Let me know in the comments if on Spotify . If you love this and you want more of this topic , please let me know always if you want more of a topic , because I'm happy to record these for you and then I don't have to think of a topic and I know it's gonna help you and I'll post this on my Instagram post too , on ChrisCasioFit or on the Unpack your Fitness podcast page . I always post over there kind of a recap of the episodes .
Speaker 2But the daily sorry , the quick macro cheat sheet , the daily targets one gram of protein per pound of your goal body weight . Carbs is one to one and a half grams per pound of your goal body weight , and fats is 0.3 to 0.4 grams of your goal body weight in pounds . So take your goal body weight , divide it out and get somewhere within those macros . Adjust based on activity , adjust based on how you feel and adjust based on your you feel and adjust based on your results . Literally , this is all for you . Okay , those are just guidelines , but they're pretty damn good guidelines , if I do say so myself . So don't be afraid of carbs , don't be afraid of fats , don't only rely on protein , because that will only get you so far .
Speaker 2If you , like I said , if you've been plateauing , you feel run down , you feel like you're just kind of doing the work but not seeing the results . Maybe you were in the beginning . It might not be a workout issue . It might be a fuel issue . That happens a lot of like . I need to maybe change up my workouts . Things aren't really working the way that they were . I feel like I need to lift heavier . I feel like I need to add cardio . I feel like I need to write do more , do more , do more . No , maybe check your carbs and your fats and see where you are there , because fueling your body gosh .
Speaker 2I wish I could explain how important that is for , like I said , your hormone health , your brain health , your all of that plus , you know , fitness wise . Changing your body , like fueling your body , is so important and it's something that we need to talk about and we need to take more seriously . Honestly , you don't always need to do more . Sometimes you need to eat more carbs and fats . So I hope this was very helpful . A little crash course , christy Castillo style , into why , if you are focusing on your protein and you're obsessed with it great , fantastic , congratulations , love that for you , proud
of you . Now let's get a little more focused and obsessed with adding in carbs and fats , because they're just as freaking important , and I don't know why . I know why because carbs are a little easier to get than the proteins . But I don't know why . It's just all of a sudden that we've just been focused on protein , so I hope this was so freaking helpful and I will talk to you in the next episode .
Speaker 1Thanks for listening to today's show . Go ahead and leave a rating and a review and , of course , follow the podcast so you don't miss out on any future episodes . And I would love it so much if you came to connect with me over on Instagram at ChristyCastillo Fit . I will see you next time . Bye .