Sample Macro Day + Workouts to Try [Volume 4]

Mastermind Weekend 1/16

Hey there!

I'm Tina

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.


An in-depth, 4-week reverse dieting course for women who feel like their metabolism has slowed down, think they might have hormonal imbalance and can’t lose weight no matter what they do.

Hi, friends!

I can’t believe we are already into the third week of October! Crazy, right? Time flies during this time of year, especially when we have so many fun activities on the calendar. Every weekend has been jam-packed with fall adventures – everything from apple picking to corn mazes. October is definitely one of my favorite months of the year.

I also love, love, lovvvve the fall food scene! There are so many in-season items that I just can’t get enough of – as you’ll see throughout this blog post. Give me all of the apples, pumpkin, and winter squash recipes! 🙂 Just in case you’ve missed a few new fall recipe additions to CNC, head over to my recipe page!

I hope you enjoy today’s sample macro day – and don’t forget to check out the workouts. I added a fun fall fitness challenge that will definitely test your fitness level. It’s always nice to have a little motivation boost, so give it a try and let me know how it goes for you!

Breakfast: I made a batch of overnight oats with rolled oats, So Delicious blueberry yogurt, chia seeds, pumpkin seeds and a big scoop of my favorite Teddie peanut butter. I also had my usual iced coffee with vanilla bean collagen and unsweetened vanilla Ripple milk.

Lunch/Post-Workout: I fit in a CrossFit workout mid-morning and enjoyed my new favorite recovery shake: SFH Vanilla mixed with orange juice. After I got home, I threw together this bowl of greens, roasted carrots, Trader Joe’s wild-caught cod and a scoop of their awesome cowboy caviar.

Snack: I whipped up a batch of pumpkin spice protein balls for the blog and, of course, had to taste test them! Later in the afternoon, I also enjoyed a piece of millet zucchini bread with a spoonful of peanut butter. Sorry, I forgot to take a picture, but it was so tasty!

Dinner: This wasn’t the most photogenic dinner, but it tasted great! I had Trader Joe’s butternut squash spirals topped with a combo of nutritional yeast and garlic hummus. I’d definitely recommend giving this a try!

Dessert: I made sure to save a little room for an apple cider donut. I can’t get enough of these babies during the fall! 🙂

Workouts to Try

Fall Fitness Challenge Workout: I always think it’s fun to find a challenging workout to test yourself on. Try out this countdown workout, track your time, and try it again next month. It’s fun to see how much you can improve!

20-Minute Mini AMRAP Circuit: There’s no time to get bored during this quickie workout! I love AMRAPs because the time flies by, and it’s a fun race against the clock. Set your timer and GO!!

12-Minute Core Killer: If you are short on time, but still want to get in a great core workout no matter where you are, give this one a go. Get ready to plank in multiple ways!

Favorite Fitness Deals

Zella Tryout Tank – Fall is a great time to stock up on summer apparel since it’s on sale. I love the cute cutout on this classic top – a little show without being too much during a workout!

UA Tech Twist ½ Zip – A long-sleeve 1/2 zip for just $33? Sign me up! I love that it comes in a bunch of different colors too!

Under Armour Links Shorts – These are more of an athleisure short, but chasing after a 4-year-old, it’s nice to have clothes that look like I’m not always living in workout apparel. These are the best of both worlds and on sale!

Cozy Twist Front Pullover – I actually just got a top very similar to this one (mine is green), but this one is super cute and very affordable at just $32!

Horizon Ankle Leggings – I love the look of these leggings – they’re a fun choice to spice up your normal plain black leggings while being versatile at the same time!

Pindot Open Back Shirt – Loovvvvee this shirt, especially at just $26!

Glimmer Granite Sweatshirt – This is the most adorable and cozy sweatshirt ever, and it’s 40% off right now!



  1. Hi tina
    I like to see your meals for a day, and how you track your macros.
    The one thing that “rubs me the wrong way” is that each time you post your meals, you always post a picture of you in a bikini. Don’t get me wrong, YOU LOOK GREAT!!!! but it’s not cold outsite, people read your blog because they are interested in you, and want to be healthy, not necessarily because they are working on their bikini body!! (don’t take this the wrong way)

  2. When does the 14 day macro challenge start? I signed up before 10/8 but haven’t heard anything yet! Looking forward to it.

  3. Don’t get me wrong and don’t take this the wrong way, but you can post YOUR picture on YOUR blog however YOU want bc it’s YOUR blog, and we are guests here who choose to read it and see your pics. I enjoy your blog, and read it pretty much daily. Whatever pics you include NEVER rub me the wrong way, but what does are people who feel the need to make unnecessary, unneeded, unkind comments. Thanks for the info, entertainment, recipes, etc. that I’ve gained by being one of your blog readers who doesn’t care if you include pics in bikinis, parkas, kilts, snowsuits, pajamas, whatevs.

    1. @Amy:
      Amy, I’m somewhat insulted by your comment. I have been a very long time reader of this blog, and have supported Tina throughout the years. Yes of course her HER blog, HER body, HER pictures, but at the end of the day, she makes money if she appeals to her audience, and can engage with her readers. I would guess that most of her readers are women in the 25-45 range, into fitness and health, some with kids, etc. I am one of those people. And over the past few months I’ve noticed that Tina constantly posts bikini pictures. She looks fab! (i certainly don’t look like that), but as we’re nearing november, the beach season is over, it just seems irrelevant and unnecessary. So yes – it rubs me the wrong way to continue to see these pictures every week – because the Tina i started reading 10 years ago wasn’t like that!!!

      1. @Anneline Smal: Just let Tina do her thing. That’s so silly. It’s her blog and she has the right to post whatever she seems fit. She doesn’t need to cater to everyone that gets “rubbed the wrong way”. It seems like you get offended very easily.

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