Idols and Influences
Setting about her journey to improve her figure and health, Madalin Giorgetta Frodsham didn’t know much about training or nutrition when she first delved into fitness.
She did mostly cardio, and ate a diet of around 800 calories. Needless to say, this wasn’t only inefficient, it even dragged her back in terms of physical progress.
But, once Madalin started combining her new diet plan with the workout and dieting guides from one of her fitness influences Kayla Itsines – her physique started improving rapidly.
After she learned the basics from Kayla’s training guides, Madalin was from there able to further her training and adapt it to her own needs. Moreover, she created her own popular training styles, which she now offers to her followers to help them get in shape – becoming and icon in the process.
Nutrition
800 Calories a Day
During the early stages of her fitness journey, Madalin followed a rigorous diet which totaled about 800 kcal per day. She ate mostly salads and extremely lean foods. As she said, this wasn’t only boring, it was also damaging to her health.
Despite eating so few calories, Madalin was astounded when she saw her weight didn’t drop down. She didn’t understand why this was happening.
Changing the Approach
The improvement in Madalin’s progress came when she found out about macronutrients – carbohydrates, proteins, and fats. With the help of a friend, Madalin calculated her daily macros, and started following this plan. Her daily macros have looked something like this:
- Calories: 1800-2000
- Protein: 120g
- Carbohydrates: 240g
- Fat: 45g
- Fiber: 25g
- Sugar: 74g
Not only did this help Madalin get the essential nutrients to build lean muscle, but to her surprise, following these same macros also helped her lose weight.
Accompanied with a weight training regimen, Madalin’s newly-discovered diet helped her melt away any excess fat, and built muscle tissue within several months.
Low Fat, High Carb
Contrary to a popular trend, Madalin doesn’t follow a diet rich in fats. Instead, she opts for a high carb, high protein, and low-fat diet.
When Madalin finds a recipe she likes, she’ll opt for a low-fat substitute. This means Madalin avoids foods like eggs, oils, or nuts, all of which are rich in fats.
Foods Madalin Giorgetta Frodsham Eats
Protein Sources
- Fish (mostly Salmon)
- Chicken
- Low-fat Cheese
- Steak
- Whey Protein
Carbohydrate Sources
- Corn
- Rolled Oats
- Wholemeal couscous
- Sweet potatoes
- Bananas
- Wholemeal Pasta
- Vegetarian Fritters
- Wholemeal Wraps or Bread
Vegetables and Other Foods
- Spinach
- Broccoli
- Tomatoes
- Lettuce
- Mushrooms
- Broccoli
Substitutes for High-Fat Foods
- Low-fat Mozzarella cheese
- Light cream cheese
- Olive oil spray when cooking
- Low-fat sour cream
- Skim milk
Protein Chips Snack Recipe By Madalin Giorgetta Frodsham
This is one of Madalin’s favorite snack recipes. She says it contains a good amount of healthy calories, and it also tastes awesome.
The Ingredients:
- 1 block of favorite cream cheese
- 2 avocados
- 1/2 lemon
- Seasonings (salt and pepper)
- 4 packs of favorite chips
How to:
Madalin first blends the cream cheese in a bowl, using an electric hand blender. After this, she adds in the avocado and blends it together with cheese.
Once it’s all blended, she squeezes half a lemon in the bowl, before adding salt and pepper. She then adds chips, and the snack is done.
Madalin Giorgetta Sample Daily Diet:
“A lot of you have been asking what I eat, so here’s an example day for you:”
BREAKFAST: protein shake with @womensbest, oats and banana.LUNCH: creamy chicken (I use garlic, onions, vegetable stock and light Philadelphia as the sauce) with quinoa and steamed veggies.SNACK: sweet potato and zucchini brownie with strawberries and dark melted chocolate.DINNER: Quesadilla made with black beans, hummus, light cheese, and tomato + corn salsa.
Hope this helps and gives you some guidance. It has actually been difficult for me finding recipes that are high carb low fat, even when I type it into Google it auto corrects to low carb So I just search for basic recipes (as I’m no cook!) and substitute the high fat products for something lighter.
What we can learn from Madalin Giorgetta Frodsham
Madalin Giorgetta Frodsham started her climb to the top by learning from other fitness experts, such as Kayla Itsines. From there, she added her own touch to her training and diet; making astonishing progress as a result.
What we can learn from this is: you should never shy away from looking up to others when in need of help. If someone offers something that can be of value to you, why not take it and see where it can get you.
From a fitness point of view, this means looking up to fitness icons you admire, and learning from them. After you’ve handled the basics, you can easily progress and create your own unique style of training, and dieting – just like Madalin Giorgetta Frodsham.
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Follow Madalin On All Her Social Media Here:
Blog: http://www.madalingiorgetta.com/blog/Website: http://www.madalingiorgetta.comInstagram: @madalingiorgetta
As Madalin explains in her now viral Instagram post:
“Let’s just preface this by saying no, I did not have an ED. When I was eating 800 calories a day, I thought I was healthy. I was eating healthy food, but hardly any macronutrients. I was curious to find out what my macros were like before I actually started counting my macros, so I entered my old foods into @myfitnesspal to find out. I was quiet astonished to see how little protein and carbs I was eating.”
“800 calories seems absurdly low as now I need minimum 1500 calories to be full, but at the time 800 calories was keeping me full because that’s what my body was used to. After a while though, salad simply wasn’t cutting it, and for all the restrictions I was placing on my diet, I simply wasn’t seeing the results I had anticipated.”
“So I got in touch with a PT and nutritional coach and got my macros sorted. When he first told me to eat 50% carbs I nearly died! I was eating about 10% carbs before and could not fathom how 50% carbs would not make me fat. I also freaked out at all the calories. I’ve been keeping an excel spreadsheet and in the first week of being on macros my average calories for the week was a little over 1000.”
“I remember how hard I struggled to actually eat the size of my meals. I would just put my lunch next to my desk and eat it over the course of 3 hours as I couldn’t eat it in one sitting! Now my stomach can take way more and is much happier! In the second week I was averaging 1600 calories a day! It didn’t take long for my body to catch up.”
“A part of me may always have that mindset that relates not eating with weight loss and “being good today”. Sometimes I may forget to eat lunch just because I got busy and for a second I will revert back to old thinking, and think “ohh, I’ve done really well today and haven’t eaten much at all.” That’s why I love tracking my macros. It will tell me “Maddy, you need to eat more. Go eat 3 potatoes”. And I’ll pat myself on the back for being healthy and doing really good today!”
“If you’re under feeding yourself in an effort to lose weight, don’t do what I did for so long. Don’t waste your time eating salad when you could be eating sweet potatoes and banana pancakes. Eat more and get fit. It actually works!”
Biography
From Mom’s Specialties to Fast Foods
Madalin Giorgetta Frodsham was born and raised in Western Australia. Growing up in an Italian family, food has always been a big part of Madalin’s life. She grew up eating her mom’s specialties, but she didn’t learn how to cook herself.
This meant that once Madalin moved out from her home at 21, she could no longer eat freshly prepared and cooked meals. Instead, she started eating pizza and other fast foods which were easy and convenient for her.
While the foods Madalin ate were high in calories, she didn’t gain any weight due to her fast metabolism. As Madalin stated; “when I moved out of home at the age of 21 it wasn’t too much of a stress for me deciding what to eat.
Pizza, ice cream, and lollies made up most of my diet and I managed to burn it all off running off my feet working as a waitress. I was one of those people that you hated. I could eat anything I wanted and it made no dent in my weight.” – Madalin Giorgetta Frodsham
Consequences of a Sedentary Lifestyle
However, gradually, things started to change in Madalin’s life. She changed her job to work from home, but her diet stayed the same. As a result, Madalin started feeling weak and “sluggish.”
She was also unmotivated to do anything about her situation; saying how every year she would set the same resolution of getting healthy and fit, but never actually doing so.
Change
In 2016, however, Madalin stuck to her resolution for the first time ever. This time, she became determined to handle her lifestyle once and for all – setting about getting fit and healthy.
She found out about a famous personal trainer and fitness icon Kayla Itsines, whose bodyweight workout guides she started following.
Over time, Madalin progressed into training on her own; using weights in the gym. It was at this point Madalin began noticing serious progress on her physique, as well as her health.
Personal Trainer
Madalin soon became ‘captivated’ by her progress, which motivated her to do further research on the topic of strength training and nutrition.
The more she researched, the more fascinated with fitness she became. Eventually, this led to Madalin becoming a certified personal trainer and fitness model.
Once she earned her certification, Madalin started using social media as her platform to reach people and train them using her newly-gained knowledge.
By 2017, just one and a half year after starting her journey. Madalin became a social media icon and renowned fitness trainer.
