As a general rule, it would seem that the two most important things for most nutrition strategies are total energy and protein intake. This is important to know because it’s a reminder that we don’t need to go too granular with the numbers and get too hung up on macronutrient splits or ratios.
Consistently being in a calorie surplus and prioritizing protein with every meal gets you 90% of the way when building muscle. If you feel that your body composition does not align with your expectations or actions, then more tracking around intake will be needed.
By structuring your plates at meal times using the hand portioning system and our muscle build performance plates system, you will be in the ballpark in terms of your fuel and protein intake.