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Macro Focus Diet Summary

Macro Focus Diet Path

While whole foods are the foundation, the Macro Focus Diet path allows athletes to further dial in the specific ways the body is fueled by protein, fats, and carbohydrates. Discovering your ideal macro breakdown can unlock a new level of health, body composition, and performance.


Once you have registered for the Summertime Challenge you may select your diet path by following the link below.

Choose Your Diet Path

Macro Focus Path?

Is the Macro Focus Diet path right for me? The Macro Focus path is not for everyone. In comparison to the Classic Diet path, It requires additional focus, time, and attention to detail. Athletes are given more flexibility with the types of whole foods that are approved (particularly in terms of carbs), and they are required to record and calculate specific amounts of foods. Focusing on macros helps athletes keep properly balanced meals and daily nutrients. If you are someone who loves to quantify your life, track details, or if you have completed a previous Challenge or are looking for a high performance diet, the Macro Focus path may be perfect for you.

2 Diet Levels + Macros

The Macro Focus Diet path has 2 diet levels, Starter and Pro, which provides clear guidelines and takes the ambiguity of what your macros should consist of. Your goal is to hit the Pro level each meal & hit your daily macro targets. You are encouraged and rewarded to make the best choice possible for each time period of the day. You aren't locked into one level, which gives you the freedom and the power to go at your own pace. Learn why a whole foods based macro diet will change your mindset and you'll experience lasting results.

Learn more about our diet levels.

Food Search & Macro Calculator

Knowing what to eat and what to avoid is quick, easy, and enlightening. Use our Food Search to learn what foods are allowed at each level and why. Learn how to read labels and reference this tool to help you become your own expert and coach.

Knowing how much to eat and what categories to eat is where the Macro Focus becomes powerful. New to Macros? Use our Macro Calculator to help determine your individualized macro targets.

Frequently Asked Questions

During the Challenge, you are always encouraged to make the best choice possible. You have the flexibility to change between diet levels whenever you need to do so. In fact, you can choose your level for each of the 6 time periods of the day. That way, you are always rewarded for how well you do. No more falling off the wagon, or bingeing because you messed up a little.

Entering your diet for the day is simple. Start by selecting whether or not you have exercised on the date shown. Once selected, your preset Macro target for either your rest or workout day will display. You’ll then mark the diet level you’ve achieved for each time period in that day. Lastly you’ll enter your macros. When you are within 10% of each of your marcro category targets, you'll earn additional points.

Click the image to the right to see an example.

You may want to use an app or tool to help track your foods and macros throughout the day before entering your results into the Challenge site. Feel free to check out our Macro Tracking Tools page.

Neither the Macro Focus Diet path nor the Classic Diet path are necessarily better than the other. It all comes down to your goals, your personality, your experience, and your preference. Both paths can work for weight loss or performance gains. However, if you've already completed a Challenge or two, or if you have focused performance and training goals, the Macro Focus path might just be your best ticket .

Making initial dietary changes is a big step, so worrying about measuring, weighing, and counting calories and macros can be overwhelming for many. So athletes who choose the Classic Diet path shouldn't feel like they are selling themselves short. Nor should someone jump right to the Macro Focus Diet path just because it seems more advanced. The Classic Diet is the ideal path for anyone who is looking to do a metabolic "reset", learning what foods might be negatively affecting them, or focusing on weight loss.

The Macro Focus path is particularly effective for performance driven athletes or those who have a heavy training volume for two primary reasons: it provides a wider range of acceptable carbohydrate sources, and it focuses athletes on the specific quantities of fuel they are giving their bodies. This focus can even accelerate weight loss goals.

Therefore, consider the pros and cons of both the Classic Diet and Macro Focus Diet paths before deciding which path is ideal for you.

We make it really simple. Familiarize yourself with our diet levels, print out our Macro Focus Food Summary Chart, or use our interactive Food Search. Also, you'll love our Pro or Elite Meal Plans, which come complete with weekly shopping lists, meal prep instructions, and recipes with 3 balanced meals per day. You don't have to stop there. You'll also gain access to our recipe catalogue and 2 Challenge Series recipe books. Not only will you know what type of things to eat and what to avoid, but you'll have all the resources you need to become a pro in no time.

New to Macros? Use our Macro Calculator to help determine your individualized macro targets.

Note: the Macro Focus Diet path does not require athletes to hit the Elite level to max out on points, but it does require athletes to come within range of their target macros.

The Macro Focus Diet path provides more flexibility in the types of whole foods athletes can eat in order to hit their macro targets. This is particularly important in terms of carbohydrate consumption. Therefore, Macro Focus athletes are not required to hit the stricter Elite level in order to maximize their daily diet points.

Instead, Macro Focus athletes will earn the remainder of their diet points (2 points per category) by being within 10% of each of their macro targets: protein, fats, and carbohydrates. Keep in mind that the macro targets are individualized and based on rest and workout days.

No. If you don't eat during one of the six periods of the day then there is no Cheat. The time periods are Breakfast, Morning, Lunch, Afternoon, Dinner, and Evening. If you only eat 3 times per day with no snack and didn't cheat during those meals, then you have a perfect score for the day.

This is an "innocent until proven guilty" scenario, meaning that if you don't eat during that time period, it counts as PRO level. However, we do not advocate starving yourself for points. Everyone's snacking habits and number of meals per day are different, so experiment with what works best for you and for hitting your macro targets. Eat, try new recipes, and enjoy the process.

You have six (6) full days to enter your diet compliance for a given day. For example, your diet scores for Monday the 1st becomes open for submission on Monday the 1st at 5 PM ET and must be entered by 11:59 PM ET on Sunday the 7th. See section 16 in the Official Rules for complete details.
There are two different types of moderation foods in the Challenge: moderation in general, and specific moderation. Moderation in general means that it is not a cheat for the Challenge, but we encourage it to be used in moderation so that you experience the best results at the end of the Challenge. For example, almonds and other nuts are in moderation because they are high in fat. Specific moderation items have a quantifiable limit and rule allowing it to not be classified as a Cheat.

From the outset, it is important to realize a calorie is not a calorie. Nutritionally speaking, not all calories are created equal. While we look at calories for this Challenge, we stand by the principle of eating nutrient-dense foods. Focus on the specific foods first, then your macros. While your macros are based on your daily calorie needs for rest and workout days, you aren't required to actually track calories, only macros.

Secondly, in terms of setting your target macros for rest days and workout days, the best tool is our Macro & Calorie Calculator. It will give you individualized targets based on your activity and goals. Knowing and tracking your recommended macro targets for both rest and active days can be quite enlightening.

You can find even more details and our general recommendations by reviewing our Nutrition U Series. Click the image to the right to see an example.

You can find even more details and our general recommendations by reviewing our Nutrition U Series.