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Are you currently tracking your calories, but feel unsure what your macros should be? It’s a common question I get, with a not-so-simple answer. The honest truth is,
it depends…
There are countless nutrition plans out there with different macronutrient profiles, from low-carb to keto to intermittent fasting diets, each claiming to be the ultimate solution and promising you’ll drop 20+ pounds in 2 months (absolute madness btw).
In reality, what works for one person may not work the same for another individual. The “optimal” nutrition plan & macronutrient ratio varies greatly from person to person (& even varies within the same person under different circumstances/goals), depending on factors such as:
Current body composition
Body composition goals
Activity levels
Exercise/training routine
General health status
Behavioral & psychological factors
Genetics
GI response
Schedule & timing
etc
There’s no one-size-fits-all answer, and anyone who is saying otherwise probably is just trying to sell you something.
What the process looks like:
ESTABLISH A BASELINE
In my experience working with clients, we start by establishing a baseline from their goals, current body composition, and their exercise/training regimen. We also consider any dietary preferences, restrictions, or intolerances you may have. From there, we tailor a macronutrient profile that aligns with their individual needs, abilities and preferences.
FOLLOW & TRACK PROGRESS
Once we've established your macronutrient baseline goals, we implement tracking protocols to monitor progress. Depending on the individual, this may include keeping a food diary, a meal plan, weighing food for macro tracking, regularly weighing yourself, taking progress pictures and measuring body circumferences.
ASSESS RESPONSE
The baseline tends to be a "best guess" at what we expect to work well for you. It's a ballpark estimate, but to ensure this is truly what is needed for you to see progress, we track progress and modify as needed.
As time progresses, we monitor how your body responds to our baseline. This involves analyzing changes in body composition, performance improvements, energy levels, how clothes fit and overall well-being. By assessing your response to the suggested macronutrient profile, we determine whether adjustments are necessary to optimize your results.
ADJUST AS NEEDED
Our bodies are constantly adapting, so what may work in the beginning will most often need adjustments down the road for continued results (& avoiding plateaus). These adjustments could involve tweaking macronutrient ratios, adjusting calorie intake, energy output, or modifying meal timing to better align with your goals.
Monitoring progress and making changes based on how each individual responds to the baseline, is almost always needed. By remaining flexible and responsive to your body's feedback, we ensure that your nutrition plan remains effective and sustainable in the long term.
Once you hit your goal, reassess are repeat!
If you find you’re working your butt off in the gym and seeing minimal results, it might be time to consider digging deeper into your nutrition! When I started taking my own nutrition seriously, I immediately started seeing huge results & progress.
My Experience
From 2014 to 2022 I found fitness and lost 30 pounds. I don’t have many pictures from 2014
because of how self conscious I felt.
In 2020 I started personal training and working out 6 days a week, but honestly didn't look very fit because I wasn't following any sort of nutrition plan and my strength training lacked structure & progressive overload.
In 2022 I was tired of working my butt off in the gym but not feeling like i looked fit at all, so I committed to a strength training program, invested in a coach & started tracking my macros EVERYDAY. The picture is my first ever taken in posing heels.. rough lol.
The picture in 2023 is 1 week before my first bikini competition show.
The difference in 1 year is much bigger than the difference seen across the first 6 years.
I've gotten to a place where i now consistently track my nutrition, run my strength programs for 8-20 weeks straight with progressive overload and love my routine. I now look fit, feel confident and actually get stopped in grocery stores & while out shopping with compliments on how fit I look! It's kind of a great feeling.
💌 Not sure where to start? Working with our nutrition team may be a great option for you!
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