Side note – Another issue is your underestimation of how much fat you have on your body if using the Katch-McArdle Equation. If you have a normal office job, you are sedentary.That’s a fact – be aware of it. Unfortunately, your 45 minute weight training session doesn’t qualify you as “moderately active” if your other 15 hours of the day are spent in an office chair or on the couch. Since you are training 3 times per week, you put yourself down as “moderately active”. You use a fancy equation to calculate our approximate calorie maintenance, and you get to the part where we multiply our calories by an “activity multiplier”. If you’re setting up your macros by yourself, overestimating your TDEE is one of the most common mistakes out there. Macro Counting Mistake #2: Your TDEE is way lower than you think No cups, tablespoons, etc – the scale doesn’t lie in this case. Your consumption is likely much higher in calories than you thought it was if you spend a good amount of time “estimating”.įor the best results, weigh all food. It will be eye-opening if you do this for the first time. In these situations, we move to a more strict, “weigh your food and track everything” approach. Eating 5 servings of a food, and disregarding ALL the “trace macros”.Calling avacados or other high-calorie fruit “freebies/fibrous veggies”.Calling beef or other fattier cuts of meat “lean”.Eyeballing or guessing at what a “pound” is.We discuss the situation, and they are often estimating poorly. While these estimations/simplifications help make life easier, they can also send you too far in the opposite direction. Eat fibrous veggies at each meal, and don’t track them.Disregard “trace macros” (carb/protein grams under 10, and fat grams under 5).1 pound of lean meat = 100 grams of protein.Our clients are advised to make a few estimations to speed up the process of counting. Using estimations when you are macro counting can make your life simpler and easier. Macro Counting Mistake #1: Your tracking estimations are poor. So, grab a pen and paper, and see if any of these missteps pertain to you. If this describes you, there’s an excellent chance you’re making one of these 5, common errors. You’re counting as best as you can, and nothing is happening to your body. What should you do if you’re tracking macros and you’re NOT losing fat? Tracking your food begs a huge question, though: The only ones who don’t are the ones who give it a legit shot, and find it to be unsustainable due to lifestyle considerations. Most of our successful online clients track their macros daily. I’ll let my friend Nick take this one, though, as I can’t phrase it better myself: The argument for macro counting is a valid one, though. As with any fitness related endeavor, you will need to keep a sane, rational mind when you’re trying to log your protein, carbohydrate, and fat grams. Macro counting can be an obnoxious chore. Some people live and die by the above quote. I could never count macronutrients – that’s so obsessive!
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