I absolutely hate looking at labels and just the idea of "counting calories." That being said, it is still important to know what you're consuming. So since I'm trying to build muscle, I had an idea of what numbers I should be hitting and I wanted to see what adjustments I had to make to my diet, if any, to get enough calories and protein to gain some lean muscle mass.
From multiple sources like Ben Greenfield's Beyond Training and a couple of quick articles I found on Google, these were my calorie intake and protein goals:
I think I only need about 2300-2400 calories normally, but for muscle gain I should aim closer to 2800-2900. Another good note is not to go over 200g of Protein to because an overload (more around 250g) can cause ammonia toxicity in your body.
Here is the data that I got for tracking my calories and macro-nutrients for a month:
Even though I did not enjoy doing the counting, you can tell that tracking this helped me reach the numbers that I wanted. Each week I did it, my calorie and protein intake went up closer to an average of 3000 calories and 140g of protein. My numbers also had a tighter range each day and by Week 4 my calorie count never hit below 2535.
What I did to increase my calories to the range I wanted was add 2 daily snacks.
Tips For Counting
I do not plan on doing this process again until I switch back to a lower carbohydrate diet. When I do that, I plan on checking the differences in my blood glucose, average heart rates and blood markers along with the data I get from tracking my macros.
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