MODULE 5 LESSON 6

By now you're a non-tracking pro and confident about managing your nutrition successfully for the long-term.

However, it's important to realise that calorie tracking is still a tool you can use in the future.

For example, if you have a time-driven fat loss goal, tracking calories for a short period of time can help ensure you maximise results.

​And if you wanted to transition to a calorie surplus in order to build muscle, then tracking may help monitor calorie intake, preventing unnecessary fat gain.

Here's a list of tracking methods in ascending order of effort:
  • Portion ControlLow effort approach that's useful when good knowledge of calories and macros exists.
  • Protein TrackingMuscle building goal where full-calorie tracking is undesirable.
  • Calorie Range (either every day or specific days)Focusing on a calorie range with no specific attention on macro nutrient content.
    This option is advantageous where fat loss is the only goal.
  • Calorie And Protein Ranges (either every day or specific days)More precise, yet still flexible method of tracking that still allows for a wide variety of food choices.
  • Macro RangesTo be used when ratio of macronutrient intake matters, ie endurance athlete looking to prioritise carbohydrate intake, or bodybuilder seeking to optimise protein intake and training performance.
  • Full Macro TrackingBodybuilder in peak week.
    Weight-making athlete preparing for competition weigh-in.

Most of your time can (and should) be lived in a non-tracking state. But you don't need to demonise tracking. Use it as and when the situation calls for it.