Trust The Process

In this last couple of days, I have been looking back to analyze what I have done and the gains I have made.

My current weight is 72.3 Kg with an estimated Body Fat% of 23.5% overall I am pleased with this results, also because I haven’t really eaten clean and I have not restricted myself as much.

The reason behind my happiness is that I have definitely packed some lean muscle mass on my body and this is really where you need to trust the process and to not lose the faith, I really need to keep going,  everything in the end will pay off, I know.

Looking back at some pictures in April and looking at the data at that time my Body Fat% was 22%, if I look the scale seems much less than that.

Next month will be a challenge, I will fly home for 3 weeks and as much as I want to keep watching my Macros I already know will not be perfect … It is one year and a half that I don’t visit home, and I am sure my mom is ready to cook all the delicious food that only a mom can do.

The other day I recalculate my Macros, and I have lowered my daily intake of 100 calories this will brig my daily calories at 1712 KCal, I have increased my Carb intake and decreased my Fat while maintaining the Protein intake at the same level I really want to see how my body will respond on this change, only trying and failing will lead you to success.

If you don’t know how to calculate your Macros I wrote a post in the past – Link is Here

That’s all I have to say in today post, as usual I am open to a discussion in a comment box below if you feel like.

Don’t forget to look at my Instagram page in case you are looking for some daily motivation.

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How to Calculate your Macros & Build your own Meal Plan

Hi guys,

whether you want to gain or lose weight the most important process you need to know and make to structure your meal plan is counting your macros, but what macros are exactly.

Macros Fridge.jpg

Macros are the Macronutrients, the three categories of macronutrients are carbohydrates, fat, and protein. The caloric combination of the macros is where that mysterious total number of calories comes from. Here’s the breakdown:

  • 1 gram of carbohydrates = 4 calories
  • 1 gram of fat = 9 calories
  • 1 gram of protein = 4 calories

So it’s not about how many calories are in your food, but what kind of calories are in your food. Even if you set a strict calorie limit and stick to it, you could be eating total garbage and not be getting the nutrients you need.

Decide whether you want to increase your metabolism, lose fat, or build muscle.

  • Boost Metabolism and/or Build Muscle: 40 percent protein, 35 percent carbohydrates, 25 percent fat
  • Lose Fat: 45 percent protein, 35 percent carbohydrates, 20 percent fat

There are many free online websites to calculate your needed calories, you can use perhaps the following Calorie Calculator.

Macros Cheat Sheet

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