3 Reasons That Tracking Macros Might Be Costing You Muscle Gains

Macros, macros and more macros. It's something we hear all the time now, specially in the fitness and nutrition world. Anywhere you go you can hear people asking what are the calories or how much grams of fat does this have, or how many carbs does this meal contain, or my favorite - can i see the package to this food, I have to scan it for my food diary.

I for the longest time was one of these people. There was a time once that i had over a 2,000 day tracking streak on MyFitnessPal so when i say tracking macros i mean i have done it and i have done it religiously in the past. So why now all these years later am i writing a blog stating that it might be hurting your gains then???

You may be thinking that what your eating is sufficient for muscle growth but let me tell you. Once i stopped tracking and just ate for how i felt and what i thought i needed i noticed an increase in more muscle and strength gains than i have ever experienced in my life. For the longest time i was stuck on the fact that i needed 2400 calories, 200 protein, 260 carbs, and 60 fat. I followed that without ever going off it for the most part. Once i decided to just intuitively eat i noticed i naturally ate more and then soon after i noticed performance in the gym going up, strength going up, and at last finally gaining more size. The majority of people reading this i can almost guarantee are training hard using proper programming like SHDUPA and not eating enough. For example if your training 5-6 days a week and each of those sessions are around an hour to 1:30 or even 2 hours then i can almost guarantee you will see a benefit from just intuitively eating for a while.

This next reason really goes along with the previous but i feel this one more people need to focus on.

The majority of people usually follow this when setting up a program...

- Determine Goals of Program

- Determine Calories to follow

- Determine Macros to follow

- Build Training Program

- Execute plan.

 

While thats a fine approach i think this can actually work better for most people...

- Determine Goals of Program

- Build Training Program

- Have an idea of calories and macros to follow but eat more when you need it for harder sessions and eat less on days you don't need it so bad.

- Execute plan.

While both approaches are similar the difference is that you are a lot more flexible with how much you eat for what you have planned for the day. Following a flexible plan like this will naturally allow you to eat more when you need it and then naturally eat less when you don't need it. Another way to put this is lets say you just trained legs, are you really only going to eat the same amount that day as when you trained shoulders and arms the days prior????? See what i mean. When your tracking constantly your probably also messing with your recovery from your harder sessions when you eat the same amount. How many times have you trained legs, then ate your set macros and then the next days training sucked? You would have been better off eating more after that leg session than usual and recover better for the next days session. For me once i started intuitively eating my recovery went way up because i naturally ate more on the days i needed it.

 

For the longest time i thought i could not eat more than 300 grams of carbs without getting fat. Tracking for all those years made me think i had to stay at a certain carb intake to monitor my body fat. It was not until i stopped tracking that i realized i can easily eat 350+ carbs and not gain any body fat as long as I'm training. For me when i was tracking daily it would stop me from ever eating more food because i was strict on myself. It was not till after about a year of not tracking that i noticed one day i was taking in 300+ carbs on the daily even on rest days! and this showed me that my metabolism was a lot better than i was giving it credit for. I think a lot of people have this mindset and really don't know what their metabolism is capable of. It has been a couple years of not tracking for me and i remain at a nice 15-17% bodyfat while continuing to improve in the gym and build more muscle. If i had to guess i would say I'm up to around 2600-2700 calories daily now and it just feels natural for me now. In previous years i would have been terrified to eat that much. Not tracking calories can naturally allow you to eat more which in turn will be a stimulus for the metabolism [1] over time and a stimulus for your training as well! Its sorta like reverse dieting but without the tracking, just eat sensible.

 

Getting Bored In The Gym? Keep It Interesting With These 10 Tips!

 

Tracking macros is not really making you loose your gains. I just think people get so set on a number and think that is the end all be all. When in reality I think there is benefits to learning your body and eating naturally and for what you need personally. Science works well but also just knowing your own body works just as well.

 

The Pros of Intuitive Eating

- live a more natural life when it comes to food

- less mental stress

- laid back approach

- allows you to learn more about your body and your metabolism

 

The Cons of Intuitive Eating

- No Structure which can be a negative for some

- Easy to overeat if you are not eating sensible

- Also easy to under eat if somedays you just are not as hungry

 

The Pros of Tracking Macros

- Tons of structure

- Creates a template that without question leads to success

- Keeps track of calories so you know when and how much to adjust them if goals change

 

The Cons of Tracking Macros

- Causes a lot of stress

- It creates a disconnected feeling from your body

- Does not naturally allow you to eat more when you need it

 

To Recap

- Don't get so set in stone on your calories and macros

- Don't be afraid to eat more and train hard

- Eat for your training, Don't train for what you can eat.

- Just want to lift, get big, eat more, and live more normal? Eat Intuitively

- Want to get crazy ripped, step on stage, and live that lifestyle? Then Track Macros and Calories.

- IT'S YOU'RE CHOICE, AND ITS NOT THAT COMPLICATED

 

If you guys enjoyed this weeks blog let me know and feel free to share on your social media as i greatly would appreciate it. Till next week guys.

 

Stay Strong,

Shawn Fausey

 

References

 

Rosenbaum, Michael, and Rudolph L. Leibel. “Adaptive Thermogenesis in Humans.” International journal of obesity (2005) 34.0 1 (2010): S47–S55. PMC. Web. 8 Feb. 2018.

• Shawn Fausey is the Founder and CEO of Fausey's Fitness. With Over 6 years experience in Bodybuilding, Powerlifting and Nutrition. Shawn offers services of online fitness coaching, programing and consulting. Shawn is also a Graphic Designer and can be reached for graphic services on www.rev-graphics.com
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