I know I’ve talked about carb cycling, macros, and calories.

But, I’ve never talked about the foods I eat and why I eat what I eat.

In order to build muscle you have to eat carbs, protein, and fat.

Recommended ratios differ from expert to expert and client to client. 

For me to lose fat, and try to build muscle at the same time my macronutrient ratios were set at 40% of my allotted calories coming from carbs, 40% of my allotted calories coming from carbs protein, and of my allotted calories coming from carbs 20% fat. In September my daily calorie intake was between 1400 and 1600 (depending on my daily activity levels) per day in order to shed body fat. My calorie intake has gradually increased month by month as my muscle mass has increased. I’m now eating between 2000 and 3000 calories per day (depending on my daily activity levels). Apparently muscle requires more calories for maintenance than fat.

Now that I’m strictly building I’m trying to eat about 50% carbs, 30% protein, and 20% fat. This is sort of experimental. I don’t really know if my body is going to tolerate that carb load without gaining a bunch of fat. I’m going to take it week by week.

After I determine my macronutrient percentages and how many calories I’m going to eat each day I can pretty much eat whatever I want as long as it fits within my macronutrient and calorie prescription.

It’s called flexible dieting or IIFYM (if it fits your macros).

I’m sorry to say, because I know a lot of people hate the idea, but for me it still comes down to counting calories. Old school tactics with the added component of macro tracking for better body composition results. 

Energy (food/fuel) in. Energy (being alive/activity) out.