STEP 2: FEAST

STEP 2: FEAST on MACROS

FEAST on your balanced MACROS... Watch this video to learn more!

FEAST on MACROS

Additional Information

Step 2 to the JessConeFitness & Nutrition Plan involves FEASTing on the correct Macronutrient Targets (MACROS) for your weight, gender and goals.


FEAST = EAT! During your FEASTing Window, Eat a balanced breakdown of protein, carb and fat (MACROS) for you and achieve your goals. 


Choose between 3 Options based on your activity level:


1.) General MACROS Plan**

Female: 

180 g. Carb/ 130 g. Pro/ 40 g. Fat 

Male: 

230 g. Carb/ 160 g. Pro/ 60 g. Fat

**Recommended to calculate MACROS Targets specific to you. 


2.) Create Personalized MACROS Plan - 

Moderately Active

*See calculations below


3.) Create Personalized MACROS Plan - Intensely Active

*See calculations below

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MACROS Calculations

Low Activity

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Moderate Activity

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Calculate Daily MACROS Targets


1.) Weight / 1.0-1.2 = Grams of Carbs 

2.) Weight / 0.5-0.8 = Grams of Protein

3.) Weight / 0.3 = Grams of Fat


Calculate the Per Meal Breakdowns based off

Daily MACROS Targets


1.) G. Carbs / Meals Per Day = Per Meal Carb

2.) G. Protein / Meals Per Day = Per Meal Pro.

3.) G. Fat / Meals Per Day = Per Meal Fat

Intense Activity

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Calculate Daily MACROS Targets


1.) Weight / 1.2-1.5 = Grams of Carbs 

2.) Weight / 0.8-1 = Grams of Protein

3.) Weight / 0.3 = Grams of Fat


Calculate the Per Meal Breakdowns based off

Daily MACROS Targets


1.) G. Carbs / Meals Per Day = Per Meal Carb

2.) G. Protein / Meals Per Day = Per Meal Pro.

3.) G. Fat / Meals Per Day = Per Meal Fat

STEP 3: SUPPLEMENT