Do I Need To Count Calories To Build Muscle Or Lose Fat?

Tracking your calorie intake (macros) isn’t absolutely essential, if you follow the Evergreen Nutrition Framework Advice that you can find within the nutrition posts here.

You will still see results and feel the benefits without ever tracking your calories.

However, if you want to take your fitness to the next level, I highly recommend tracking your macros for:

• To hit the required amount of calories to fuel your body for performance and recovery.
• To make sure you are hitting the recommended daily intake of micronutrients (vitamins, minerals etc) for an optimal body.
• To collect data so we can analyse any areas that may be causing you problems or holding you back from achieving your fitness goal.

Formula 1 Drivers would not go out onto a racetrack having guessed the levels of oil, petrol and brake fluid.

They would be precise and measured for optimum performance. I like to think of the human body in the same way.

Best Foods For Dieting – Fat Loss

These are the foods that are optimal for a diet:, Proteins, Smart Fats, and a tiny amount of fast-digesting powdered carbs

Proteins

• Red meats are great due to their muscle-building amino acid complex. Go grass-fed. Whitefish is another great source that you can have regularly.

Fats

• Omega 3’s from fish oil
• MCT oil
• Avocado
• Nut butters (not peanut butter) cashew, almond
• Chia seeds
• Whole eggs
• Butter from grass fed cows
• Full fat meats
• Bacon
• Olive Oil
• Cheese

Carbs after a workout

• Powdered banana or rice flour or oats

Best Foods For Growth – Building Muscle

These are the foods that are optimal for a growth phase: Proteins, Smart Fats, and Starches.

Proteins

• Red meats are great due to their muscle-building amino acid complex. Go grass-fed.
• Whitefish is another great source that you can have regularly.

Smart Fats

• Omega 3’s from fish oil
• MCT oil
• Anabolic saturated fats and CLA from grass-fed butter
• Monosaturated fats from nuts, olive oil, and avocado

Starches

• Gluten-free grains (rice, quinoa, oats)
• Root starches (potatoes, yams, yucca)
• Minimally processed versions of: Gluten-free pasta, bread, flours, pancakes