If you are anything like me, after your initial calculations to get your calorie/macro requirements you ran a bit of math to try to predict rates of fat-loss rates and started getting a little excited.
Unfortunately the math doesn’t ever work out as neatly as planned, which can be disappointing, frustrating, and lead you to second guess yourself. If you’ve ever dieted then you know this. But as human nature is to seek neat answers to complex things we don’t want to hear it – the result is that calculations get prioritised, while proper tracking with relative adjustments is left largely ignored, people either start program hopping, quit, or go into an activity increase/ supplement buying spiral… yes I’ve been there too.
All too often if the right assessment framework used, then there would have been a lot of heartache avoided. In nearly all cases it’s just a small change that’s required to re-ignite progress.
Guiding on how and when to make changes isn’t simple (discussed at the end of the post) but I can illustrate concepts/principles by showing client examples to help you make your own decisions on when they may be appropriate.
In this quick post I’ll take you through my analysis and decision-making progress when client, Omar, had a concern about possible muscle-mass losses after making some calculations, and explain why I was confident we could make a downward adjustment to energy intake in order to keep progressing with his fat loss goal. This case-study illustrates the tracking > calculations concept brilliantly.