Option 1: Most Effective

The most effective way to make sure your nutrition is working for you is to actually take the numbers. If you’re not quantifying the food you’re eating, you’re just guessing. And, guessing rarely gets results.

This is the most important thing to keep in mind:

If you aren’t seeing the weigh loss (or gain) that you want, you’re nutrition isn’t right.

1. Take starting measurements and bodyweight (take bodyweight in the morning before food). Track these numbers in your training journal.

2. Track current calories. Any tracking app works. I like to use MyFitnessPal

3. Weigh and measure your waist each week at the same time of day as your original measurements.

4. If wanting to lose weight, subtract 250-500cal/day, reverse for weight gain

5. Min 1.6g/protein/kg, more can be helpful for weight loss

6. Weigh and measure weekly, if plateaued for more than a week, adjust cals or movement amount.

7. Continue until weight loss, or gain, is where you want it. Then, maintain calories while periodically tracking weight or measurements to stay on track.