🍽 The Benefits Of Tracking Macros For More Precise Results

PLUS: Not all protein sources are created equal

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Michael Pender & Ryan Engel
October 18, 2024

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TODAY’S LEVEL UP:

  • Coach’s Corner: The benefits of tracking macros for more precise results

  • Did You Know?: Not all protein sources are created equal

  • Question from Our Readers: How often should I change up my workout routine?

  • Fit Trivia: Which Hollywood actor towered over Arnold Schwarzenegger by 2 feet in a movie where he swung a sword?

The Benefits of Tracking Macros for More Precise Results

If you’ve been working hard but not seeing the results you want, it might be time to start tracking your macros (macronutrients: protein, carbs, and fats). Here’s why paying attention to macros can be a game-changer:

  • Pinpoint Your Intake: Tracking macros allows you to see exactly what you’re eating and where your diet might need adjustment. If you’re not hitting your protein goal, you might struggle to build muscle. If carbs are too high, fat loss may stall.

  • Tailor Your Diet to Your Goals: Different goals require different macro ratios. Want to lose fat? A higher protein, lower carb setup can help. Trying to gain muscle? Increase carbs and protein to fuel growth.

  • Avoid the Yo-Yo Effect: Tracking macros helps you stay consistent and avoid the common cycle of overeating one day and undereating the next. It’s the best way to keep your nutrition on track and get predictable results.

Start by using an app or a food journal, and keep a close eye on your protein, carb, and fat intake for a few weeks. You might be surprised by what you find!

FROM RYAN’S DESK

The sacrifices you make today set the stage for the victories you’ll achieve tomorrow. Short-term comfort leads to long-term regret. Be the guy who sacrifices now, knowing it pays off in the end. That’s how champions rise above the rest.

Did You Know?:

Not All Protein Sources Are Created Equal

When it comes to protein, quality matters just as much as quantity. Animal-based proteins (like chicken, beef, and eggs) are complete proteins, meaning they contain all essential amino acids your body needs for muscle growth and repair. Plant-based proteins, on the other hand, often lack one or more of these amino acids. If you’re vegetarian or vegan, make sure to mix different protein sources (like beans and rice) to get a full amino acid profile and maximize your muscle-building potential.

Question from Our Readers:

“How often should I change up my workout routine to keep seeing results?”

  • Kevin, 44, Architect, from Chicago, IL

Great question, Kevin! The answer depends on your goals and experience, but here are some general guidelines:

  • For Beginners: Stick to the same routine for about 4-6 weeks. Your body needs time to adapt and get stronger. After that, switch up exercises, sets, and reps to avoid hitting a plateau.

  • For Intermediate and Advanced Lifters: Changing your routine every 3-4 weeks can help keep your muscles guessing and stimulate growth. Try varying your rep ranges, adding in new exercises, or focusing on different muscle groups.

The key is to keep your body challenged without overhauling your program too often. Small tweaks can yield big results!

Fit Trivia: Which Hollywood actor towered over Arnold Schwarzenegger by 2 feet in a movie where he swung a sword?

Answer: Wilt Chamberlain! It is rare to see someone to tower over Arnold, but leave it to a basketball player.

Ryan Engel, Intl. Fat Loss Coach

Ryan is a leading fitness coach and one of the most known professionals in the space.

He specializes in Body Recomposition and visual body aesthetics and has reached millions worldwide with his powerful messaging. He brings a unique, non-nonsense, yet sophisticated approach to body change.

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Publisher: Ryan Engel

Editor: Michael Pender

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