Macros are dials.
Protein is set. Fat and carbs are dialed in. Now learn to adjust them.
This week you change one input, observe the output, and build the skill that makes this repeatable.
Before we add anything new, answer these honestly:
Did you make a carb swap this week?
Did you hold it for the full week?
Did you notice a difference in energy or cravings?
You'll carry this into this week's decision.
Instead of guessing, make it visible. Build a simple plate. Adjust one variable. Watch what changes.
Add a food. Adjust the portion with + / −. Watch the macros change in real time.
Each macro plays a different role. Protein is fixed. Carbs and fat move in response to training, tolerance, and what the body is telling you.
Protein sets the base. Meat, fish, poultry, eggs. Size it to hit 30–45g. Everything builds around this.
Carbs and fat adjust the plate. Vegetables are the default carbohydrate. Add starch around training if you tolerate it. Fat finishes the plate.
Protein stays fixed. Your target from Week 1 does not move.
Carbs adjust based on training and tolerance. On training days, more carbs are appropriate. On rest days, vegetables handle it. If energy is unstable, pull carbs back.
Fat adjusts based on satiety. Still hungry? Add fat. Intake high? Pull it back.
Protein target holds. Fat swap holds. Carb swap holds.
Pick one meal per day. Adjust one variable.
Add protein, reduce carbs, or increase fat. Do not change everything at once. One variable, one observation.
After each adjustment, ask three questions:
Did I feel more stable or less?
Did hunger improve or get worse?
Did energy feel consistent or unpredictable?
Hold it for the week. Log what you changed and what happened.
You'll report this at the end of the week.
