The Perfect Alibi: Meal Prep That Covers All Your Tracks

You can’t talk your way out of poor nutrition, just like you can’t scream your way out of a slasher flick. The only way out is preparation. Meal prep is your perfect alibi. It hides the evidence of late-night cravings, keeps you on track in a calorie deficit, and makes sure you don’t end up with the food version of a crime scene: an empty fridge and zero willpower. Whether you’re trying to shred fat, build muscle, or just not sabotage your hard work in the gym, prepping your meals is like setting up your defense before the killer even shows up. You’ll always have something ready, no matter what the week throws at you.

So let’s break down the most useful, realistic, and Final Girl-approved tips for meal prepping when you’re living in the calorie-deficit trenches.

The Case for Meal Prep

When you’re in a calorie deficit, every single decision counts. Without a plan, your week quickly spirals into chaos: skipped meals, random takeout, and mystery calories that eat away at your progress. Meal prepping eliminates all that noise. You don’t have to wonder what you’ll eat or whether you’ll have enough protein, because it’s already done. It also saves you from those last-minute “oops” choices that lead to greasy drive-thru bags and regret. More importantly, it reduces decision fatigue. You don’t need to think about what’s for dinner after a long day of lifting, because the answer is already waiting in the fridge. Portion control becomes effortless when every container is weighed and measured in advance, leaving no room for improvisation. In other words, meal prep is the airtight alibi that keeps your story straight when hunger tries to interrogate you.

Pick Your Prep Style

The truth is, no two Final Girls prep the same way. Your strategy depends on your schedule, your patience, and how much variety you crave. Full prep is the classic cook-all-your-meals-for-the-week-in-one-shot-and-stack-them-neatly-in-containers. It’s organized, foolproof, and perfect for those who like consistency, but it can get boring fast. Partial prep is the middle ground. You batch proteins and carbs in advance, then pair them with fresh veggies, sauces, or toppings as you go. This gives you more flexibility and helps prevent burnout while still keeping you in control.

And then there’s “grab & go” survival mode...the emergency plan. This is when you stock up on quick, portable staples like protein shakes, hard-boiled eggs, and overnight oats so that you’re never caught empty-handed, even on your busiest days. No matter which style you choose, the important part is that it works for you and keeps you alive in the diet game long enough to see results.

Prep for Every Situation

Here’s how to always cover your tracks:

1. The Work Week Slasher

Batch-cook lean proteins (chicken, turkey, fish, tofu). Roast a tray of veggies with calorie-friendly seasonings. Keep your carbs simple: rice (I don't like rice, so I always prep beans), sweet potatoes, oats. Portion everything into containers that fit your daily macros.

💡 Amazon Fav: Glass Meal Prep Containers – durable, stackable, and don’t stain like plastic.

2. The Social Weekend Trap

We all know weekends are when most fitness goals get murdered. The fix? Prep lower-calorie, high-protein filler meals for earlier in the day. Think egg white scrambles with veggies, grilled chicken wraps in low-carb tortillas, or protein oatmeal with a scoop of whey. The goal is to front-load your protein so that you’ve already hit your target before dinner out. That way, you can spend the rest of your macros on carbs and fats from restaurant food or drinks without completely derailing your deficit. And always have a “safety snack” (protein bar or beef jerky) in your bag before you go, you’ll thank yourself later.

💡 Amazon Fav: Insulated Lunch Bag – keeps your food safe when you’re running around.

3. Travel Horror Story

Hotels, airports, and road trips = danger zone. Pack portable protein: jerky, tuna packets, protein powder. Bring a mini blender for shakes if you’re gone more than 2–3 days. Pre-log high-calorie meals so you know what’s left to work with.

💡 Amazon Fav: Portable Blender – compact and USB-C rechargeable.

4. The “I Don’t Feel Like Cooking” Killer

You’re exhausted, you want Uber Eats, and your deficit is begging for mercy. Here’s your alibi: freeze backup meals you can microwave in 5 minutes, keep pre-washed salad kits and rotisserie chicken on hand, and stock flavored zero-cal sauces and spices so even basic meals feel new.

💡 Amazon Fav: Variety Spice Pack – keeps your meals from tasting like bland horror sequels.

5. The Gym Rat’s Toolkit

You know the drill: you’re lifting heavy, sweating buckets, and you need your meals ready like weapons. Store carbs in larger containers for flexible portions (rice, beans, potatoes). Pre-portion proteins individually to make hitting macros brainless. Prep post-workout shakes ahead with shaker cups or ready-to-go powder packets. I always have an electric drink mixer with me so I can stir the chunks out of my protein anywhere, any time (OCD problems).

💡 Amazon Fav: Electric Drink Mixer – because you don’t have time to fight clumps.

Final Girl Hacks

Meal prepping doesn’t have to feel like you’re stuck in the same sequel on repeat. One of the easiest ways to stay motivated is to theme your meals. Go all-in on Mexican one week, Mediterranean the next, or Asian-inspired dishes after that. This keeps your taste buds excited while your macros stay consistent. Another hack is to “double dip” your ingredients. Roast a batch of chicken breasts for lunch, then shred some up for tacos or wraps at dinner, it feels fresh without doubling your workload. Freezing smartly also saves the day: freeze proteins separately instead of lumping everything into one container so they reheat perfectly. And of course, invest in your kitchen weapons. A food scale is your lie detector, an air fryer makes healthy food actually crave-worthy, and sharp knives save both time and sanity. When your tools are sharp, your alibi stays sharp too.

💡 Amazon Favs:

• Digital Food Scale

• Air Fryer

Meal prep isn’t glamorous, but neither is dying first in a horror movie. The truth is, if you’re in a calorie deficit and serious about your training, meal prep is the Final Girl move that ensures you survive the week without slipping. It’s not about perfection; it’s about having your alibi airtight.

Set yourself up with the right tools, prep the way that fits your lifestyle, and you’ll never have to explain away “mysterious” calories again. Your fridge will stay stacked, your macros will stay in check, and you’ll have the satisfaction of knowing you covered all your tracks. Because the perfect alibi? It’s always prepared.

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“Meal Prepping: Benefits and Tips.” Harvard T.H. Chan School of Public Health, 2024, https://www.hsph.harvard.edu/nutritionsource/meal-prepping.

Robinson, Jessica. “The Benefits of Protein for Weight Loss.” Healthline, 30 Nov. 2024, https://www.healthline.com/nutrition/protein-weight-loss.

The Pilates Poltergeist: Hauntingly Good Core Moves

You know what’s scarier than a creaky door in the middle of the night? A weak core. Hear me out. If your deep ab muscles aren’t firing the way they should, everything from your posture to your balance to your overall strength starts feeling… well, possessed. And not in the fun, horror movie kind of way.

Pilates is like an exorcism for lazy core muscles. It gets in there, deep...under-the-surface deep, and wakes up those transverse abdominals, obliques, pelvic floor muscles, and glutes that have been lying dormant like a ghost in the attic. The result? A midsection that’s not just toned, but functional. We’re talking stability, better movement patterns, less strain on your lower back, and a kind of strength that’s as subtle as it is powerful.

This Final Girl Friday, we’re going to summon a workout that’s 75% core-focused and 25% glutes/full-body because even the toughest final girls need a solid base to run from slashers, fight off the undead, or, you know, carry in all the groceries in one trip.

Consider this your hauntingly good Pilates séance. You won’t need a reformer or any fancy studio equipment. Just a mat, your own bodyweight, and the willingness to feel the burn in muscles you didn’t even know existed.

Ready to banish weakness and raise your strength from the grave? Let’s begin.

Why Pilates is the Final Girl of Core Workouts (and Your First Moves)

If cardio is the scream queen running from danger, Pilates is the final girl who stands her ground, outsmarts the killer, and survives the night. Its focus on slow, precise movements forces your muscles, especially your deep core, to engage on a level crunches could only dream of. We’re talking about those deep stabilizers like the transverse abdominis and multifidus that not only flatten your stomach but improve posture, protect your spine, and make every other workout you do more effective. It’s core strength with a plot twist: elegance meets brutality.

Today’s workout is 75% deep core, 25% glutes and full-body because let’s be real, no one ever regretted having a killer booty to go with killer abs. We’re starting with the foundation: deep, controlled exercises that light your abs on fire in the best possible way. Moves that will wake muscles you didn’t even know you had and keep your core working long after you’ve finished.

1. The Coffin Crunch (Pilates Roll-Up)

If you want a deep core burn that wakes up every abdominal muscle from your ribcage to your pelvis, this is it. The Pilates Roll-Up isn’t your basic crunch, it’s a slow, controlled resurrection for your spine and abs. Every inch of the movement forces your deep core muscles to engage, making it the ultimate way to banish weak core vibes from the grave.

How to Do It:

1. Lie flat on your back with your legs extended, feet flexed, and arms reaching overhead.

2. Inhale deeply, engaging your core and pressing your lower back into the mat.

3. As you exhale, slowly peel your spine off the mat one vertebra at a time, reaching toward your toes.

4. Inhale at the top, keeping your abs tight.

5. Exhale and reverse the movement with the same control, rolling back down until you’re lying flat again.

   
   

Reps: 8–10 slow roll-ups

Why It Haunts the Core (In a Good Way): The Roll-Up targets your transverse abdominis (your deep corset muscles) while also working your rectus abdominis and obliques. Plus, because you’re controlling the descent, your core has no choice but to work overtime. No momentum here, just pure, ghostly gains.

2. Graveyard Scissors (Pilates Scissors)

If the Coffin Crunch brought your core back from the dead, the Graveyard Scissors are here to keep it from resting in peace. This move zeroes in on your lower abdominals while stretching your hamstrings, forcing you to maintain a rock-solid core as your legs slice through the air.

How to Do It:

1. Lie flat on your back with your legs extended toward the ceiling.

2. Lift your head, neck, and shoulders off the mat, engaging your core so your lower back stays gently pressed down.

3. Grasp the back of your right leg (calf or thigh), pulling it gently toward you while lowering your left leg toward the floor—hovering just above it.

4. Switch legs in a controlled “scissor” motion, inhaling as one leg comes toward you and exhaling as you switch.

5. Continue for 10–12 reps per leg.

   
   

**Final Girl Tip: Imagine your legs slicing through a creepy fog—precise, controlled, and deadly. Keep your core pulled in like you’re wearing a corset so the movement comes from strength, not momentum.

Why It Haunts the Core (In a Good Way): This move works the lower transverse abdominis and rectus abdominis while improving flexibility and coordination. Perfect for building that sleek, strong Final Girl silhouette.

3. Haunted Hundred

If Pilates had a scream queen move, this would be it. The Pilates Hundred is a deep-core wake-up call, the one that lets your abs know the horror movie just started and there’s no escape. This move fires up your transverse abdominis (that corset-like muscle that keeps your core tight and flat) while giving your endurance a frightful little test. You’ll feel your abs light up from your ribs to your pelvis. The kind of burn that makes you question your life choices...in the best way.

How to do it:

1. Lie on your back with your legs in tabletop (knees bent at 90 degrees) or extended straight at a 45° angle for an extra challenge.

2. Curl your head, neck, and shoulders off the mat, eyes forward, chin slightly tucked.

3. Extend your arms long by your sides, hovering just above the mat.

4. Begin pumping your arms up and down quickly, inhaling for 5 counts and exhaling for 5 counts.

5. Continue until you reach 100 pumps.

   
   

*Final Girl Tip: Imagine you’re pumping your arms to signal your getaway driver. You’ve got to make every movement sharp, strong, and desperate enough to be seen.

Why It Haunts the Core (In a Good Way): The Hundred is a deep-core dominator. It works your transverse abdominis while also firing up your rectus abdominis, obliques, and even the muscles around your pelvic floor. Holding that curled position builds endurance, while the rhythmic breathing keeps your core engaged for the entire set.

4. The Possessed Plank

If you thought planks were already brutal, wait until you try this cursed variation. The Possessed Plank is all about locking into your core like something’s got a hold on you and it’s not letting go. By adding subtle pulses, you’ll challenge not only your deep core muscles but also your stability and focus.

How to do it:

1. Start in a forearm plank position, elbows directly under shoulders, body in a straight line.

2. Engage your core by pulling your belly button toward your spine.

3. Begin tiny forward and backward pulses, moving just an inch each way.

4. Keep your hips low and avoid letting your lower back sag.

5. Continue for 30–45 seconds.

   
   

Why It Haunts the Core (In a Good Way): This micro-movement plank isn’t just about endurance. It forces your transverse abdominis and obliques to fire up continuously. The pulsing adds time under tension, which is exactly what your deep core thrives on. It’s like a séance for your stability muscles, summoning strength from the depths.

5. Afterlife Bridge

How to do it:

1. Lie on your back with your knees bent, feet flat on the floor, and arms resting by your sides. Your heels should be close enough that you can lightly graze them with your fingertips.

2. Press through your heels as you lift your hips toward the ceiling, squeezing your glutes hard at the top.

3. Hold for a count of 2–3, then lower your hips back down with control.

4. Repeat for 12–15 reps.

   
   

Why It Haunts the Core (and Glutes): The Afterlife Bridge isn’t just a glute-builder, it’s a core awakener. By lifting with control and breathing deeply, you fire up your glutes, hamstrings, and transverse abdominis all at once. This move strengthens your posterior chain while tightening your midsection from the inside out, giving you that “supernatural” stability in your core.

6. The Graveyard Glute March

How to do it:

1. Lie on your back with your knees bent, feet flat, and arms resting by your sides.

2. Lift your hips into a bridge position, keeping your core braced and glutes engaged.

3. Without letting your hips drop, slowly lift your right foot off the ground and bring your knee toward your chest.

4. Place your foot back down and repeat on the other side.

5. Continue alternating for 12–16 reps (6–8 per leg).

   
   

Why It’s Killer for Your Glutes: This move forces your glutes and hamstrings to work overtime to stabilize your hips while one leg is lifted. The slow march motion also challenges your core to keep everything steady, making it a double-duty burner.

**Final Girl Tip: The slower you go, the more muscle engagement you’ll get.

7. The Possessed Side-Lift

How to do it:

1. Lie on your side with your bottom arm extended straight under your head for support.

2. Stack your hips and legs, keeping your top leg straight and your bottom leg slightly bent for stability.

3. Engage your glutes and lift your top leg up to hip height, then lower it back down with control.

4. Repeat for 12–15 reps on each side.

   
   

Why It's Killer for Your Glutes: This move zeroes in on your outer glutes and hip stabilizers, muscles you rarely think about until they’re on fire. It’s a quiet burner that improves balance, hip strength, and shape while keeping your movements smooth and controlled.

8. The Grave Digger (Heel-Tap Bridge)

How to Do It:

1. Lie on your back with knees bent and feet flat on the floor, hip-width apart.

2. Press into your heels to lift your hips into a bridge.

3. Keeping hips lifted, slowly extend your right leg out straight so your heel lightly taps the floor.

4. Bring it back in and repeat with the left leg.

5. Alternate for 12–16 taps total.

   
   

Why It’s Killer: Extending one leg at a time lengthens your lever, making your core fire to keep your pelvis from tilting — all while your glutes stay switched on. It’s low-impact, beginner-friendly, and you’ll feel the burn creep in fast.

The Final Séance Stretch (Full-Body Flow Finisher)

How to Perform:

1. Begin in a high plank position, wrists stacked under shoulders, core tight.

2. Drive your hips up into a downward dog stretch, pressing heels toward the floor and lengthening your spine.

3. Flow forward into a low plank, elbows tucked close to your body.

4. Push up into a high plank again, then step your right foot forward into a low lunge, opening the chest toward the front knee.

5. Return to high plank and repeat on the other side.

6. Continue the sequence slowly and with control for 6–8 reps per side.

   
   

Why It’s the Grand Finale: This move acts like a “ritual” to seal in your workout. It stretches the hamstrings, glutes, and shoulders, engages the core with every plank transition, and gives your body that final flush of energy. You’ll finish feeling longer, stronger, and unstoppable, like a spirit that refuses to be banished!

Rest in Pieces 🪦

And there you have it, your very own haunted Pilates flow, ready to summon a stronger core, sculpted glutes, and an unshakable Final Girl confidence. The beauty of this workout is that it doesn’t just make you look good, it makes you feel powerful, centered, and in control… even when life tries to throw jump scares your way.

So light your candle, roll out your mat, and let these moves haunt your muscles in the best way possible. And remember, when the credits roll, your core will be the true survivor.

💬 Your Turn: I want to know: are you brave enough to take on The Pilates Poltergeist challenge this week? Drop a 🖤 in the comments if you’re doing it, and tag me in your sweaty post-workout selfie (or your “I survived” victory latte pic).

🪩 Final Girl Friday Tip: Save this workout to your phone so you can exorcise those weak core muscles any time you need a confidence boost.

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Lee, N., et al. “Effects of Pilates on Inter-Recti Distance, Thickness of Rectus Abdominis, Waist Circumference, and Abdominal Muscle Endurance in Postpartum Women.” BMC Women’s Health, vol. 23, 2023, https://doi.org/10.1186/s12905-023-02775-5.— Demonstrates Pilates improves abdominal muscle structure and endurance post-pregnancy. ResearchGate+1BioMed Central

“Can Pilates Strengthen Your Core Muscles?” Verywell Health, 14 Mar. 2025, https://www.verywellhealth.com/can-pilates-strengthen-core-11680957.— Explains how Pilates targets deep core muscles like transverse abdominis, obliques, and spinal stabilizers. Verywell Health+1

“Pilates Is Highly Beneficial for Strengthening Your Core.” Self, www.self.com/gallery/pilates-exercises-that-work-your-core.— Highlights Pilates’s comprehensive core benefits, including posture, stability, and deep muscle engagement. SELF

“Deep Core Exercises … Target the Stabilizer Muscles of the Core.” Marie Claire UK, [last month], www.marieclaire.co.uk/life/health-fitness/best-deep-core-exercises-for-defined-midsection.— Outlines how exercises like the Hundred, dead bugs, and planks hit stabilizer muscles like transverse abdominis and pelvic floor. Verywell Health+6Marie Claire UK+6Marie Claire UK+6

“Bridging Exercise (Supine).” Physio-Pedia, https://www.physio-pedia.com/Bridging.— Describes how bridge exercises strengthen hip extensors and promote trunk stability, including engagement of obliques and core. PMC+7physio-pedia.com+7mdpi.com+7

Tsartsapakis, I., et al. “Transversus Abdominis Ultrasound Thickness during … Pilates Exercises.” PMC, 2023, https://www.ncbi.nlm.nih.gov/articles/PMC10443248/.— Found that the dead bug increases TrA thickness more than other Pilates moves, supporting its inclusion. Marie Claire UK+3PMC+3PMC+3

Critchley, D. J. “Effect of Pilates Mat Exercises … on Transversus Abdominis Activation.” [PDF], 2011.— Reports increased TrA activation after unsupervised Pilates mat routines. Inspira Pilates

Byrdie Staff. “Which Muscles Does Pilates Work? Trainers Break It Down.” Byrdie, 12 Apr. 2021, www.byrdie.com/what-muscles-does-pilates-work-5176222.— Identifies Pilates as effective for strengthening core, glutes, back, and shoulders—key support for your mixed routine. byrdie.com

Tracking Macros Like a Serial Logger

Precision, pattern, and motive. Just like any good investigation.

The Unhinged Art of Logging Everything You Eat

If you're the kind of girl who falls asleep to true crime and wakes up weighing your almond butter to the gram...welcome home, babe. You've officially entered your final girl era and you're about to learn how to track macros with the precision of a killer cleaning up a crime scene.

Tracking macros isn't just some "gym bro" thing. It's not about being obsessive, it's about being aware. Macros are your body's fuel: protein, carbs, and fats. And if you want to sculpt your body like a horror icon sharpening her final axe swing, you've gotta know what you're putting in your system.

So sharpen your food scale, pull up that notes app, and let's break down the science and strategy of tracking your macros like the glamorous, slightly terrifying main character that you are.

WTF Are Macros, Anyway?

Macros = macronutrients.

The big 3:

• Protein: Builds muscle, keeps you full, burns more calories just digesting.

• Carbs: Your brains favorite fuel and your gym bestie.

• Fats: Supports hormones, makes food taste good, and keeps your skin glowing like a final girl in moonlight.

Each macro has a specific calorie value:

• Protein = 4 calories per gram

• Carbs = 4 calories per gram

• Fat = 9 calories per gram

Tracking macros means tracking the quantity of each of those you eat, not just your calories. Why? Because calories alone don't tell you anything about whether your body is getting what it needs. You could eat 1800 calories a day made entirely of donuts and vodka and still hit your "calorie goal", but your body would feel like it got hit by the log from Final Destination.

How to Calculate Your Macro Targets (Without Guessing)

Before you can track macros, you need macro targets. That means figuring out how much of each macro your body needs each day, based on your goals.

Step 1: Find Your Caloric Needs

Your Total Daily Energy Expenditure (TDEE) is the number of calories your body burns in a day. Use a TDEE calculator online (like Precision Nutrition or Calculator.net) and plug in your age, height, weight, activity level, and goal (maintenance, fat loss, muscle gain).

Example: You're 5'4", 121 LBS, moderately active, and want to lose fat. Your TDEE might be ~1900 calories. To be in a fat loss phase, you'd aim for ~1600-1700 calories per day (a 15-20% deficit).

Step 2: Set Your Protein

Protein is non-negotiable. It helps with muscle retention, satiety, and repair.

Use this range:

• 0.8-1.2g per pound of goal bodyweight

• If lifting: Aim for the higher end

Example: Goal bodyweight is 110 lbs: Eat 95-110g of protein/day.

Step 3: Set Your Fats

Fats help keep your hormones regulated and energy steady.

Use this range:

• 0.3-0.5g per pound of current bodyweight

Example: 121lbs = 36-60g fat per day

Step 4: Fill in Carbs Last

Once protein and fat are set, the rest of your calories go to carbs.

Putting the Numbers Together

Let's build a real macro split using our example above:

TDEE: 1700 calories

Goal: Fat loss

Protein: 110g: 110 X 4 = 440 cal

Fat: 45g: 45 X 9 = 405 cal

Remaining Calories: 1700 - (440 + 405) = 855 cal

Carbs: 855 / 4 = 214g carbs

Final Macros:

• Protein: 110g

• Fat: 45g

• Carbs: 214g

• Calories: ~1700

How to Log It Without Losing Your Mind

Here's where the obsession begins (in the best way). To log macros, you'll need a few tools:

Tools You Need:

1. Digital Food Scale (grams only. No cups or ounces, you're not baking a cake)

2. Tracking App: (Lost It, My Fitness Pal, Cronometer)

3. Optional: A macro-friendly meal plan or coaching guidance

Key Tips

• Weigh food raw whenever possible. Cooked weights vary too much.

• Use grams instead of cups/tbsp for accuracy

• Scan barcodes in your app, but double-check the database

• Create repeat meals to make logging easier

• Pre-log meals the night before if you're Type A (like most of us horror queens)

Macro-Friendly Swaps That Save Your Sanity (and Your Calories)

Let’s be real, you don’t want to eat dry chicken and plain rice for the rest of your life. Tracking macros doesn’t mean giving up flavor. It just means making smart swaps when you want to keep your meals delicious without blowing your numbers.

**Try These Killer Swaps:*

- Greek yogurt instead of sour cream

- PB2 or powdered peanut butter instead of full-fat PB

- Low-calorie tortillas instead of flour wraps

- Light shredded cheese instead of full-fat

- Sugar-free syrups or stevia instead of sugar

- Protein ice cream (like Halo Top) instead of Ben & Jerry’s

You don’t have to eat like a robot...more like a psycho who’s great at reading nutrition labels.

Eating Out Without Losing Track (Or Losing It Mentally)

Can you go out to eat and still hit your macros? YES. But you’ll need to channel your inner investigator.

**Your Game Plan:**

- Look up the menu ahead of time

- Choose something with a listed calorie count (most chains have it!)

- Ask for sauces/dressings on the side

- Estimate portions if you must (log as best you can)

- Save carbs and fat earlier in the day if you know you’ll indulge later

Pro tip: When in doubt, overestimate calories slightly to stay in control.

Killer Mistakes That Ruin Macro Tracking

You can be 98% accurate, but those 2% slip-ups? Yeah, they stack up. Here are the most common ways macro tracking goes sideways:

- Not weighing food (eyeballing is not reliable)

- Using cooked weights without adjusting

- Forgetting to log sauces, oils, or little bites

- Trusting every barcode without checking serving size

- Not accounting for alcohol calories correctly

Macro tracking is like detective work. Details matter.

Protein is the Final Girl of Your Diet

Protein isn’t just important, it’s the one macro you can’t skip if you want results. Whether your goal is fat loss or muscle growth, protein protects your body like a scream queen hiding in a basement with a knife.

**Why Protein Slays:**

- Helps maintain muscle when losing fat

- Keeps you fuller longer (reduces cravings)

- Has the highest thermic effect (burns more calories during digestion)

- Supports skin, hair, nails, recovery, and overall strength

**Hot tip:** Start every meal by building around protein. Then add carbs and fat. It’s the lead role for a reason.

How to Keep Tracking from Turning Toxic

Now let’s be clear: this isn’t about disordered eating. This is about informed eating. But if you’re not careful, it can get obsessive fast. Here’s how to keep your tracking sharp, without spiraling:

- Don’t aim for perfect. Aim for consistent.

- Take breaks when needed (a week off won’t kill you)

- Don’t let numbers dictate your worth

- Eat out and don’t log sometimes. It’s okay.

- If tracking becomes mentally heavy, pause and reassess

**Reminder:** You’re tracking to empower yourself, not punish yourself. Real horror is never eating pasta again because it doesn’t “fit.” You can—and should—make room for food you love.

Logging Like a Legend

You don’t have to be perfect. You don’t have to eat chicken, rice, and broccoli until you lose the will to live. But if you want to hit your goals without guesswork, tracking macros is one of the most powerful tools you can use.

Do it like a Final Girl. A little extra. A little intense. A little too good at making it to the end.

This isn’t about control, it’s about awareness. When you learn how to feed your body with purpose, everything changes: your results, your relationship with food, your ability to feel powerful in your skin.

And if you like your fitness plan with a side of horror? Even better. Because tracking macros like a serial logger isn’t just effective, it’s iconic.

**Blog Post by Final Girl Barbie 💅🩸****Read more every Final Girl Friday.**

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U.S. Department of Health and Human Services and U.S. Department of Agriculture. *Dietary Guidelines for

Americans, 2020-2025*. 9th ed., December 2020, https://www.dietaryguidelines.gov/.

Centers for Disease Control and Prevention. "Getting Enough Protein?" CDC.gov, 30 Mar. 2023,

https://www.cdc.gov/nutrition/data-statistics/protein.html.

Harvard T.H. Chan School of Public Health. "The Nutrition Source: Protein." Harvard.edu,

https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/.

U.S. Food and Drug Administration. "Nutrition Facts Label: Protein." FDA.gov,

https://www.fda.gov/food/nutrition-education-resources-materials/nutrition-facts-label-protein.

Academy of Nutrition and Dietetics. "How to Understand and Use the Nutrition Facts Label." Eatright.org,

2021,

https://www.eatright.org/food/nutrition/nutrition-facts-and-food-labels/how-to-understand-and-use-the-nutritio

n-facts-label.

Precision Nutrition. "All About Protein." PrecisionNutrition.com,

https://www.precisionnutrition.com/all-about-protein.

National Institutes of Health. "Carbohydrates." MedlinePlus, 20 Apr. 2022,

https://medlineplus.gov/carbohydrates.html.

Mayo Clinic Staff. "Counting Calories: Get Back to Weight-Loss Basics." Mayo Clinic, 7 July 2022,

https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calories/art-20048065.

Rodriguez, Nancy R., et al. "Position of the American Dietetic Association: Nutrition and Athletic

Performance." Journal of the American Dietetic Association, vol. 109, no. 3, 2009, pp. 509-527.

https://doi.org/10.1016/j.jada.2009.01.005.