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What I Eat Now and How I Make “Macros” Work for Me

What I Eat Now and How I Make “Macros” Work for Me
May 10, 2016 miranda

For years I was training all day long.  And quite honestly for the past 2 seasons of the CrossFit Games, one of the major conversations that happened a lot on our team was “How do we make sure Miranda is eating enough?”  Last year at this time I was eating french toast with eggs and bacon for breakfast a few days a week and a giant bowl from chipotle with chips and guac pretty much every day.  We were just training SO MUCH.  I had to add in an entire second dinner back then.

I actually wrote a blog post last year around this time and listed what I ate in a day:


But, as I have talked about so much on my blog in the past few months, I have recently been training WAY less.  There are many days where the regular class workout as CrossFit Chalk is all I do.  Other days it’s one CrossFit class and then some yoga or boxing for a second session, maybe some extra conditioning here and there.

I am no dummy – I knew that I couldn’t keep eating what I was eating before and expect to maintain my level of leanness.  Isn’t that how pretty much all ex-professional athletes get fat?  I wasn’t trying to be about that life.

So, I solicited the help of my friend Adee Zukier from Working Against Gravity. 

A few friends of mine had had some good success with the “Macro” or “Flexible Dieting” and even though I was doing pretty well on my own, I wanted to give it a try.

For my goals of pretty much maintaining where I was, she prescribed me with:

  • Carb: 240g
  • Protein: 140g
  • Fat: 65g

The ratios turn out to be 45% carb, 35% protein, 25% fat – pretty close to the Zone.

I used, and continue to use the app “myfitnesspal” to track my food.

For the first few weeks or maybe even a month I was pretty damn strict.  I was also STARVING.  My body was used to what I was eating before and I think also, I hadn’t really been thinking about food that often before because I was literally working out all day.  Now days I sit at a desk most of the day and I think even just tracking my food made me exponentially more hungry.  I was used to the super high fat diet that the Zone will prescribe for athletes as well.  This was way more carb and less fat, and my body was really having to adjust to the different fuel source.

Now, I will say this.  Since then I have learned that I simply just can’t be as strict as some of my friends are on this diet.  I have a bunch of people in my life who have seen phenomenal results from being SUPER diligent and hitting their macros PERFECT every day.  If you have a big goal and want to really go for it, you have to be ready to dig in and be disciplined.  I am talking they weigh their scoops of protein powder levels of crazy.

For me, I don’t have any major weight loss or muscle gain goals.  I just didn’t want to get fat and learn what was enough for this new lower level of activity.

You might be wondering then, why have a consultant if you just needed your macros calculated?  Why not just figure that out, use “myfitnesspal” and kill it?  You could totally do that.  If you are good at keeping yourself honest.  As a coach, I understand the value of a coach.  I understand the value of someone checking in on you.  This part of working with Adee was more important for me, someone who knows nutrition, than what I was actually eating I think.  I like to be accountable and I like to have someone that I can hit up with questions or concerns.  Also, I had done the Zone a lot, but the macros thing was new.  I like to think I can humble myself and ask for help from someone who knows more than I do.


With that said, here are a couple calculators that got me somewhat close to what Adee prescribed me.  They are totally free if you just want to see where they would put you.  The only thing I don’t love is that they don’t ask for body fat percentage.  This plays a pretty big role.

Flexible Dieting Macro Calculator

Now, like I mentioned, I am not a psycho about the macros.  And sometimes I go off the rails and make my own decisions.  Like today, I didn’t train, so I lowered my carbohydrates pretty substantially.  This usually occurs pretty naturally because I don’t do my post workout shake on days like today.  So on non-workout days I get about 40 g less carbs.  I will still keep my protein the same.  This actually follows what most macro diets will prescribe, but it wasn’t in my prescription.

Here is a pretty typical day:


  • 1 egg
  • 2 egg whites
  • 1/2 cup oatmeal
  • 1/2 banana or 1/2 cup blueberries
  • 1 tsp coconut oil

Mid Morning Snack:

  • Progenex Bar (this was one thing I told Adee I absolutely couldn’t give up)
  • Green Juice


Either a Poke Bowl with:

  • 2 Scoops Tuna
  • 1 Scoop Salmon
  • White Rice
  • Avocado
  • Seaweed Salad


  • 4oz Chicken
  • 3/4 Cup Sweet Potato
  • 6 Brussels Sprouts with a little olive oil 

(if this isn’t my lunch it’s often my dinner)

Post workout Shake:


Either the above meal or Chipotle

  • 4 oz Chicken (had to switch from steak because fat is so much lower now)
  • Rice
  • Mild and Medium Salsa
  • Guac
  • Sadly no more chips in my life…..

Before bed:

  • 1.5 Scoops of Progenex Cocoon (also couldn’t give this up, it’s a ritual for me.)

Other Supplements:

  • Progenex Omegas
  • Melatonin
  • Vitamin D
  • BCAAs (during training)
  • Lurong Living Multi

My day is not always in that order.  Sometimes I train in the morning, even before that breakfast sometimes.  Sometimes I train in the middle of the afternoon.  When the schedule changes the carbs are moved closer to the training.  More carbs pre and post workout than through other times during the day – typically 30%-40% of total carb intake is pre and post workout.

I cook breakfast every day.  The chicken and sweet potato meal is made for me by my lovely boyfriend’s Paleo meal company.  I cook Wednesday snaps and maybe one other day a week, but I am pretty lazy – I mean busy….ha ha.  The amount of stuff in the poke bowl and chipotle meal are easy for me to enter in now because I measured them and have them saved.  I hate to say this, but I can eat pretty boring and not get sick of it.


Sometimes in my opinion, the Flexible dieters are a little too wrapped up in macros only.  I do believe you can achieve a decent body composition eating crappy foods, but it’s not what I am into.  I don’t eat as much veggies as I would like, but I try to eat real food for the most part.  Yes, I love my supplements, but meals are meals and I care about vitamins and minerals.  I believe this makes a huge impact on your performance and how you feel.  I think it impacts how you look too, like your skin and hair and that sort of thing.  I am clearly not 100% Paleo but I do stay away from dairy, because that does upset my system.


I cheat, but I don’t typically go too crazy with the cheats.  I have always been like this.  My cheats consist of whatever I make for the PaleOMG snaps on Wednesday nights (because I don’t weigh or measure that stuff) and usually one meal on the weekend with Julian.  Pretty much every meal of his life is a cheat meal, and this is something that is new for me to deal with.  It’s really really hard.  Luckily he has started eating a little better, and has learned to understand that I can’t eat out with him and have all of the treats with him – unless he wants me to get fat….

Because I have kept the Progenex Bar in there and the Cinnamon Slumber Cocoon, I get some feeling of getting a treat so not going crazy is pretty easy.

So here’s the plan.  I’m gonna let you all in.  I have made my “myfitnesspal” profile public.  To find it you can click on any of the links here in this article or you can search my username: MirandaOldroyd.  You can follow me and see what I am eating every single day to get an idea of how my days look. I just upgraded to Premium tonight so I can track more accurately and give all of you more info.  I will track my weight and meals and take pics and everything.

I will also post way more pics of what I am eating and how I am calculating things, as well as let you in on all of the training I am doing on my snapchat: mirandaoldroyd.

Regionals is going to have me pretty busy, even though I am not competing.  So, for those of you that had questions about travel, you will see how I eat when I am on the road.  

I am sure there will be plenty more nutrition related posts to come for me on this site, but I hope that helped and answered some of your questions anyway!  Please post any other questions or thoughts you might have to the comments! 

  • When tracking your carbs, do you track total carbs or net carbs?

  • Jessica Grimsland

    I am a CrossFitting mother, teacher, coach and wife. I’m 38 years old. I broke my elbow and wrist in February and have to have surgery to repair it. My rehab is going to take about a year. I m looking to reduce my body fat percentage from being in the 20’s to the teens. I crossfit 6 days a week even with my injury. I am trying to follow Paleo in conjunction with following my macros 40.30.30%. I interested in things that have worked for you to cut extra fat off in the beginning of your career. I weigh 148 and am 5’3. I need to cut 30lbs to be able to become better at my gymnastic skill and body weight movements. My goal is to be ready to compete at Wodapoloza in January of next year. Thank you.

  • kV

    Great article,
    you’re one of my fav Instagram accounts, always so insightful!
    Have you heard of the intermittent fasting / anabolic fasting approach, do you think it’s worth the hype ?

  • Irini Vossos

    Thank you for sharing!! I was curious, not a i-want-to-copy-it-curious…but see how/what you track, macros are and stuff. Gives me the idea i’m on the right track! Thanks again!

  • Danny Magallon

    Hi Miranda,

    I was just wondering what works for you when it comes to your carb intake. I’ve heard so many things in regards to this and I want to know your take on it. I’ve heard that you should eat most of your carbs before your workout. I’ve also heard people say specifically that you should eat 35% of your allotted carbs before your workout and about 25% after your workout. Also, how do you break it up if you have two training sessions in one day?



  • Heather White

    Loved your post! I am in the same boat as you as far as not training for anything. I just want to stay trim and gain a bit more muscle. I love counting track of macros every few weeks to see where I need to adjust.

  • Leisha Mulvey

    Here’s my take on why tracking is useful, when it’s not so useful, the different types of tracking and how I track!

  • Great write up, the basis of nutrition is your macros, this is a great guide!