What Actually Determines Your Results

Your body composition reflects how much muscle and body fat mass you hold. Unless you just want to look like a smaller or bigger version of your current self, you should focus on macros and not just calories. There are 4 key types of macros:

1. Protein (1g = 4 calories)
   Supports muscle growth and ability to retain muscle during a ‘diet’ or ‘deficit’ phase, aides recovery, and helps control hunger.

2. Carbohydrates (1g = 4 calories)
   Fuel training performance and daily energy.

3. Fats (1g = 9 calories)
   Essential for hormonal health, and nutrient absorption.

4. Alcohol (1g = 7 calories)
   Serves no nutritional benefit. While alcohol is in your system, your body temporarily halts the processing of other nutrients.

The key to getting a real result, is understanding and tracking macros in alignment with your goal.