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Quick 5 Guides

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Keep track of your macros with The Quick 5 Guides.


Keep track of your macros.

Keep a running total.

The Quick 5 Guides are very useful for keeping a running total of how many grams of each macro nutrient you are consuming daily. Particularly protein. Working with fives makes them very easy to remember and tot up totals quickly in your head. These figures are either actual or else rounded up or down for ease of use. The Quick 5 Guides are tools for estimating and gaining a quick understanding of relative grams of macro nutrients in common foods and for quickly working out if you are on track for your ratio targets. For real accurate values, if you require them, you'll have to look at your foods packaging and get the calculator and scales out! Remember, your body's feedback is the best indicator of results not theories or ratios. These are guides to help you towards your goals.


Cup measurements are an American unit of fluid volume equal to 250ml or approximately 8.8 imperial fluid ounces.

1 cup measurement


Protein Quick 5 Guide. Macros made easy. The simple way to keep track of your protein consumption.

Protein Quick 5 Guide.

1g protein
1/2 cup fruit and vegetables.
5g protein
handful of nuts, an egg, slice of ham, slice of cheese, or pot of yoghurt.
10g protein
cup of milk.
15g protein
cup of beans, chicken drumstick, half cup of cottage cheese, beef burger.
20g protein
pint of milk.
25g protein
dinner sized serving of meat or fish (100g / 3.5 ounces), single whey supplement.


Carbohydrates Quick 5 Guide. Macros made easy. The simple way to keep track of your carbohydrate consumption.

Carbs Quick 5 Guide.

5g carbs
1/2 cup vegetables
10g carbs
1 cup vegetables, glass of milk, kiwi, guava, tangerine, grapefruit half, 1/2 cup blueberries, 1/2 cup blackberries, 3/4 cup raspberries, peach, suasage roll, chocolate biscuit.
15g carbs
Slice of bread, orange, nectarine, small bunch of grapes, bag crisps, choc ice, fruit lolly.
20g carbs
1/2 cup rice, 1/2 cup pasta, apple, mango half, sweet corn, yoghurt, croissant, small chocolate bar.
25g carbs
pint of milk, banana, cereal, sweet potato.
30g carbs
regular potato, 1/2 cup meuseli, current bun.
35g carbs
regular chocolate bar(mars, snickers), can of fizzy drink.
40g carbs
Medium Jacket / medium potato, cup of rice, cup of pasta, doughnut, tea cake.
60g carbs
Large Jacket / large potato, portion of chips.


Fats Quick 5 Guide. Macros made easy. The simple way to keep track of your fat consumption.

Fats Quick 5 Guide.

Note: protein from meat, dairy, and fish is almost always consumed with some degree of fat. Be mindful of this with your protein gram counts that you don't just assume you can add loads of good fatty foods too to meet the fat ratio.
1g fats
Tin of tuna (good fats - but 1 to 2 a week...high mercury risk), a serving of shrimps / prawns (good fats).
5g fats
Tin of salmon (good fats), 4 olives (good fats), an egg, teaspoon of butter / oil, table spoon of seeds (good fats), a serving of lamb chop / chicken breast / ham / cod no batter (good fats) / beef 95% lean.
10g fats
Fresh tuna (good fats) / salmon (good fats) / trout (good fats), chicken drumstick (skin removed), pint of semi skimmed milk, a slice of cheese, table spoon of peanut butter (good fats), serving of beef 90% lean.
15g fats
8 oz steak, avocado half (good fats), 1/4 cup of nuts (good fats), chicken thigh, serving of beef 85% lean.
20g fats
Serving of standard beef / lamb.

Remember fat has over double the calories of carbohydrates and protein so even if the percentage intake is the same, that means the actual quantity consumed should be much less. (Percentages used in diagram were chosen purely for visual effect.)

How much fat should you actually be eating?

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