Alright, let’s be real for a second.

You might think you're eating "clean" and doing everything right,

but your body doesn't respond to your hopes, dreams, or intentions,

it responds to calorie deficits and surpluses.

You're not going to see your bodyweight going down on the scale

If the macros and calories (versus your calorie expenditure) aren't adding up to a calorie deficit...
(Despite "clean eating", "keto", "vegan", "carnivore", or "barely eating anything")

You're a biological creature, not a magical one.

Tracking macros is like budgeting your money.

If you don't pay any attention to where your money is going (like most people),
you'll have money problems (like most people).

The biggest mistake people make in regards to hitting macros, is that they simply never start.

Don't spend the rest of your life thinking fat loss is a mystery that you're doomed to never solve.

Always looking for the next magic pill or solution,

outside of doing the "hard work" you've been avoiding.

You have the previous email about calculating your macros.
Calculate them and start hitting them.

Don't put too much pressure on yourself,
don't worry whether you got your calculation correct.

It doesn't freakin' matter.

Just hit that calorie/macro goal, see how your average bodyweight responds, and course correct.

After 2 weeks, if your bodyweight is still the same, or maybe it went up slightly, just drop the calories by 10-15% while keeping the protein where its at.

There's no way to mess this up.

And here is the easiest way to get started tracking macros...

Make yourself a Meal Plan - (I usually call it a meal template)

You can even print it!

This was how I began hitting macros for the first time back in 2011.

Open up your nutrition tracker of choice
and create a sample day's worth of meals that add up to hit your macros.

Include some veggies, fruit, and fiber.

For fiber I usually like 10-12 or 10-15 grams per 1,000 calories.

For carbs, I usually like basmati rice, potatoes, oats, and fruits.

Good lean protein sources include: chicken breast, top sirloin steak, 93/7 ground beef, fish, 0% fat or low fat greek yogurt, fairlife milk, whey protein powder.

Spread your protein over 3-4 meals,
and consider putting a good chunk of carbs before and after your workout.

If you have leftover fats to hit, throw in some almond butter or avacado, nuts or almonds.

Your meals can and probably should include foods you're already eating and enjoying, and foods you're likely to enjoy in the future.

And if you enjoy something sweet or indulgent, you can allocate a portion (maybe 10%) of your calories directly towards it.

That may be some bark thins or a piece of dark chocolate.

Overall, you want most of your food to be healthful, nutrient dense foods.

Liquid calories (soda, juice, etc), cooking oil, and butter are easy foods to reduce/eliminate and save a ton of calories for foods that will fill you up a ton more and make the fat loss journey more doable.

Hit your Meal Plan / Meal Template for at least 2 weeks

No matter what happens, you're getting valuable feedback and gaining experience.

Track your bodyweight daily (after bathroom, before eating/drinking).

Compare your starting (ideally, average) bodyweight with your average bodyweights from week 1 and week 2.

If things are moving in the direction you want them to go, don't change anything.

Be Patient.

The process will feel easier and easier the more you milk it.

Don't stress about "adjusting your macros" or if you used the perfect calculator before you begin even hitting some macros.

There are no perfect macros.

Just get started.

After you've tracked and hit macros for 2+ weeks, literally any macros, you'll never need to use another macro calculator again.

And after you've tracked and hit macros for a 12+ week period, you'll gain macro and food mastery and intuition that will last you the rest of your life.

(the kind that has you enjoying meals and restaurants stress-free, eating flexibly in ways others can't imagine is possible with the physique that you have)

Until tomorrow my guys,

"Do the Next Right Thing."

-Matt

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