/ˈalkəmē/

a seemingly magical process of transformation, creation, or combination.

 

The Macro Coaching program is a one of kind service that will provide you with the direction and guidance that you need in order to hit your physique goals. It is by far the most effective program that you will ever use to reach and sustain your goals!

The term “macros” is short for macronutrients: carbohydrates, fats, and protein. Macronutrients provide energy, structure, and regulation for our bodies to help perform everyday tasks. Our energy systems depend heavily on the dietary intake of macronutrients as they influence our:

  • body composition

  • ability to work and play

  • ability to recover from exercise or other activity

  • mental and physical health

  • and much, much more

Carbohydrates

Carbohydrates are found in the diet as sugar, starch, and dietary fiber. Following digestion, all carbohydrates are broken down into glucose, fructose, and galactose which play a major role in the storage and transport of energy. They are our main source of fuel.

The source of carbohydrate will have an impact on the speed of digestion and absorption, and therefore, the rate at which the nutrients reach our blood and can be used or stored as energy. Strategically adjusting the type and amounts of carbohydrates in our diets can lead to major improvements in body composition, performance and recovery. The amount of carbohydrates needed and tolerated per individual will vary more than any other macronutrient.

Fats

Our bodies break down fats into fatty acids to be used for both energy and regulation. There are three main types of fatty acids – saturated, monounsaturated, and polyunsaturated. Each have subtle chemical differences that dictate how the fatty acids act inside our bodies.

To improve health, protect our hormones, and reduce the risk of chronic disease, our goal should be to balance our fat intake with an ample amount of unsaturated fats and a balanced intake of omega 3’s and 6’s. At the same time, we should keep an eye on our saturated fat intake while trying to avoid industrially produced trans fats which can pose significant risk to our health.

Protein

Proteins are broken down into amino acids which are critical for almost every metabolic activity in our body, including providing energy for the creation of structural and functional components of our cells. The amount and timing of our protein intake will play a major role in building or maintaining lean tissue, boosting metabolism, providing satiety, and maintaining a healthy immune function.

Protein can be consumed through a variety of animal and plant-based sources. However, most plant-based foods do not contain all the essential amino acids necessary for muscle growth or maintenance. Therefore, plant sources of protein should be varied and general plant protein combination guidelines should be followed.

What about Micronutrients?

Simply “hitting your macros” is not enough. Your micronutrient intake should not be ignored. In fact, getting an adequate amount of vitamins and trace minerals in our diets is crucial for our overall health, performance and body composition. This is why we provide education on the types and amounts of foods that provide these important nutrients.

Discipline is the bridge between goals and accomplishment.

~ Jim Rohn

Do you have specific physique goals, or simply want to add or shed a few extra pounds to get into the best shape of your life? The Macro Coaching program is the most effective program that you will ever use as it combines the implementation of indisputable scientific principles with excellent coaching to obtain real, tangible results for each and every client.

The Macro Coaching program is customized to meet your needs by taking into consideration your current dietary habits, goals, exercise routine, and stage of life. You will receive weekly guidelines on your total caloric and macronutrient intake which are individualized specifically for you! You receive weekly check ins and adjustments as necessary. As a client of this program you can expect to:

  • Gain a better understanding of food & develop positive, purposeful eating habits

  • Learn the fundamentals of nutrition & exercise science

  • Improve your mental & physical health

  • Improve performance in all areas of life

  • Achieve a successful body transformation in line with your personal goals

Tailored to each client, the Coaching Program includes:

  • Goal Assessment

  • Personalized Macro Plan

  • Daily Monitoring

  • Food Log Review & Analysis

  • Weekly Check-Ins & Macro Adjustments

  • Ongoing Email & Phone Support

 

Contact

(717) 712-8954

Brad@AlkemeFit.com

 

Location

Harrisburg, PA

 

Macro Coaching
NEW CLIENT

$260/8 Weeks

Macro Coaching
Renewal

$120/4 Weeks

*Corporate wellness, hospitality and team sport package pricing is available upon request. Please email for additional information.

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Brad Duppstadt

As life becomes busier between work, relationships and children, many lose site of their own personal health. My passion is educating, motivating and helping others to look and feel their best. I assist clients in reaching their health and fitness goals, and in the process, remind them that taking care of themselves should always be priority number one!

For the last twelve years I have worked with clients to improve body composition, strength, conditioning and weight loss. As a prior All-American collegiate baseball player I understand the commitment, hard work and dedication it takes for one to reach their goals. I encourage each client to be the best version of themself and it all starts with a positive attitude.

When I find spare time, I enjoy working out and watching most sporting events as well as spending time with friends and family. My son, Kallen, is simply the greatest joy I have in life and most of my free time is spent coaching and playing sports with him.

I obtained my B.A. from Elizabethtown College and maintain both training and nutrition certifications through the National Academy of Sports Medicine (NASM) and Precision Nutrition Level 1 Certification (Pn1). As your health and fitness coach, I’ll motivate you and hold you accountable to reach your goals.

Almost every successful person begins with two beliefs: the future can be better than the present, and I have the power to make it so.

~ David Brooks

MY HISTORY WITH GETTING FIT AND HEALTHY

I’ve never been obese or even significantly overweight, but this doesn’t mean I’ve always been fit or healthy.

Until my mid 30’s I never tracked or cared much about my caloric intake or even had a clue what macros were or how to track them. I only made sure I ate adequate amounts of protein while working out fairly regularly. Although I thought of myself as being in good shape, it wasn’t until I approached another macro coach about losing some body fat that I realized how overweight I was for my height and body structure. Sure, I lifted weights several times a week and was relatively strong, but I lacked any aerobic capacity and stored more body fat than I’d like to admit at that time. Through monitoring my macro intake and incorporating metabolic resitance training I lost over thirty pounds in nine months without ever starving myself.

I will admit that before using a flexible diet tracking macros, I tried my fair share of nutritional bandwagons to include the Warrior Diet, Southbeach, Atkins, and Paleo. Frankly they all worked in some capacity to help initially lose weight, but not one of them was sustainable long term and the weight always came back after being in a caloric deficit too long.

FLEXIBLE DIETING WITH MACROS

I was first introduced to flexible dieting utilizing macronutrients through a friend and training professional who had been coaching clients for several years. I was at first hesitant by the premise that people were being encouraged to eat whatever they wanted and were still able to lose weight as long as it fit their macro breakdown. I specifically remember asking,

“Seriously, I can eat ice cream and pizza if I can make it fit into my macros?” 

After learning how to use and access the MyFitnessPal app to log my daily food intake, I quickly realized it was slightly more difficult to eat pizza and ice cream and still hit my daily caloric and macro goals, but it can be done at times!

Since then, flexible dieting has completely overhauled my relationship with food and eating. It transformed my body and energized my workouts allowing me the ability to reach, and more importantly, maintain my health goals over the last several years.

  • I no longer obsess about a food’s sugar amount

  • I no longer deprive myself of foods I enjoy at times

  • I no longer starve during the week and binge on the weekends and/or evenings

  • I now have more energy and rarely feel bloated

  • My body fat percentage is lower 

This was all made possible by being aware of and sticking to my daily caloric intake as well as eating according to my personal macro amounts. So simple, but so rewarding!

I firmly believe that, just like me, it will help so many people finally reach their goals, give up crazy diet obsessions, and start eating and enjoying food again. Most importantly I believe it’s a lifestyle that can be maintained long-term through the duration of one’s life. These were my results in just the first ten weeks of the program in 2016 when I began my journey.

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I’ve been super happy with the results. I feel so much better, look better, my face isn’t fat.Over these 12 weeks I had three weddings, two cross country trips, one week long visit from my wife's family and still lost about 10 pounds. Body fat % is down. Waist is down. Clothes fit better. Gonna keep working on it, just realize it’s a long slow process and no quick fix.

  • Alkeme Fit Nutrition Client

Lost 14 lbs in first 12 weeks including 4.75 inches off his waist!  Thanks Brad for helping me reach my goals. I'm a fairly fit and healthy person. I know what to eat and how to workout. My issue is portion control. I'm not a big fan of restrictive dieting; thus, macro tracking was a perfect fit. I could eat anything I wanted, but I had to make sure to track and hit my macro numbers. You can't minimize the impact of having Brad as my coach holding me accountable. After 12 weeks I was able to lose over 15 lbs. I highly recommend Alkeme Fit to achieve your fitness goals.

Lost 14 lbs in first 12 weeks including 4.75 inches off his waist!

Thanks Brad for helping me reach my goals. I'm a fairly fit and healthy person. I know what to eat and how to workout. My issue is portion control. I'm not a big fan of restrictive dieting; thus, macro tracking was a perfect fit. I could eat anything I wanted, but I had to make sure to track and hit my macro numbers. You can't minimize the impact of having Brad as my coach holding me accountable. After 12 weeks I was able to lose over 15 lbs. I highly recommend Alkeme Fit to achieve your fitness goals.

Lost 17 lbs in first 8 weeks including 4.5 inches from his waist!

Lost 17 lbs in first 8 weeks including 4.5 inches from his waist!