Macros With Em

10/20/2026

These are six exercises I’ve used consistently to change the shape of my arms. 💪🏼

But the exercises are only part of the transformation.

I followed a structured plan, (I do the workouts in my monthly membership) I repeated the movements for weeks, and worked on increasing my reps or weights over time. I take my sets close to failure, usually 1–2 good reps left in the tank.

I also matched my nutrition to my goal. I spent periods eating at maintenance to support muscle growth, followed by a calorie deficit to lose fat and reveal the muscle I’d built.

This took time. These exercises were part of an overall training plan, not a way to spot reduce arm fat.

10/19/2026

My high protein & low calorie Taco Bell order using MenuFit - Eating Out Healthy

Use code EMMA to get a 7 day free trial!

Macros: 380 calories: 38p/26c/14f

2 Doritos Locos Tacos
Sub beef for chicken
Add extra chicken
Add pico

10/19/2026

You don’t need to make fat loss more complicated. You need to get consistent with the foundations. 👏🏼

Before you worry about when to eat, which supplements to take, or adding more cardio, ask yourself:

Am I consistent with my calorie goal?
Am I hitting my protein goal?
Am I strength training consistently?
Am I moving throughout the day?
Am I prioritizing sleep and recovery?

The extras can have a place, but they won’t make up for a foundation you haven’t built.

Focus on getting these things right most of the time. Then adjust as needed.

Not sure where to start with your nutrition?

👉🏻Comment MACROS and I’ll send you my custom fat loss macro calculator to help you establish your starting calorie and macro targets.

10/15/2026

When your goal is fat loss, choosing leaner proteins more often can make staying within your calories a lot easier.

You’re getting the protein you need to support muscle while leaving more room for other foods, including carbs to fuel your workouts. 🙌🏻

That doesn’t mean salmon, whole eggs, or higher-fat beef are bad choices. I eat those too!
You don’t need to eliminate them. Be intentional with portions and choose a mix that fits your goals and preferences.

Not sure what your calorie and protein goals should be?

👉🏻Comment MACROS and I’ll send you my custom fat loss macro calculator.

10/15/2026

My high protein & low calorie Jimmy John’s order using MenuFit - Eating Out Healthy

Use code EMMA to get a 7 day free trial!

Macros: 365 calories: 42p/11c/19f

Country Club as unwich
No mayo
Add bacon
Add mustard, pickles, peppers, onion, cucumber, pickles, oregano-basil

10/14/2026

There aren’t “good or bad foods” but there are definitely foods that make fat loss feel easier, and ones that make it harder.

If you’re like me, you want to feel like you’re eating a lot.

Eating higher volume foods allows you to have bigger portions and more variety, while still sticking to your macros. This is a game changer for adherence.

When you eat higher volume foods, you’re increasing:
👉🏻Fiber
👉🏻Water content
👉🏻Food mass

All of that slows digestion and helps you feel full.
So instead of finishing a meal and immediately thinking about your next meal or snack...

You actually feel satisfied.

This makes fat loss much easier!

So instead of tiny portions that leave you unsatisfied, you’re building meals that are:
👉🏻Physically bigger
👉🏻More filling & More satisfying

Without blowing your calories.

Want help actually doing this? My Meal Prep Toolkit walks you through exactly how to build high-volume, fat-loss meals that keep you full.

Comment ‘meal prep’ to receive my meal prep toolkit with a grocery list, my batch prep formula, and high-protein, high-fiber recipes.

10/11/2026