When it comes to nutrition, one size does not fit all. Depending on your goals—whether it’s improving overall wellness, enhancing athletic performance, or fine-tuning your diet to achieve peak physical condition—your approach to nutrition should evolve. In this blog, we’ll dive into the three essential phases of nutrition tracking, each designed to help you progress from foundational wellness to high-level performance.
Phase 1: Eating for Wellness (Quality First)
The journey toward optimal nutrition begins with quality. In this phase, the focus is on eating whole, minimally processed foods that nourish your body and support overall wellness.
Key Components:
Whole Foods: Choose foods in their most natural state. Think fresh fruits and vegetables, lean proteins, whole grains, and healthy fats. The fewer the ingredients, the better.
Plate Method: A simple and effective way to balance your meals. Fill half of your plate with vegetables and fruits, one-quarter with lean protein, and one-quarter with whole grains. This approach ensures you’re getting a variety of nutrients without overcomplicating your diet.
Example: For dinner, you might have grilled chicken (lean protein), a side of quinoa (whole grain), and a generous portion of steamed broccoli and carrots (vegetables).
This phase is all about laying a strong foundation. By focusing on the quality of your food, you’re setting the stage for better health and preparing your body for the next phase. We recommend following phase 1 for 21 days and gaining consistency before moving to phase 2.
Phase 2: Eating for Fitness (Quantity Matters)
Once you’ve mastered the art of eating quality foods, it’s time to fine-tune the quantity. This phase is particularly important if you have specific fitness goals, such as building muscle, losing fat, or improving athletic performance.
Key Components:
- Tracking Protein and Calories: Protein is the building block of muscle, and ensuring you’re eating enough of it is crucial for recovery and growth. Likewise, understanding your daily calorie needs helps you manage your energy intake to align with your goals.
- Understanding Macronutrients: Besides protein, it’s important to be aware of fats and carbohydrates. Each macronutrient plays a vital role in your diet—carbs provide energy, fats support hormone function, and protein aids in muscle repair.
- Calorie Content: Proteins have 4 calories per gram, Carbs have 4 calories per gram, and fats have 9 calories per gram
- Calculating Protein Goal: A general guideline is to consume 0.7 to 1.2 grams of protein per pound of body weight, depending on your activity level and goals. The ideal standard is 1 gram per pound of bodyweight
- Calculating Calorie Goal: To determine your calorie needs, calculate your Total Daily using the chart below.
Note: We DO NOT recommend extreme weight loss or extreme weight gain. These are for rare cases.
Example: A male athlete weighs 200lbs, is moderately active, and has a body fat percentage of 25%. Their goal is to lose weight
Protein = 1 gram per lb of bodyweight = 200 grams = 800 Calories
Calories = Bodyweight * 10 (from the table) = 200 *10 = 2000 Calories per day
For phase 2 you can fill your additional calories after protein with whatever you like! Additional protein, fats, or carbs. So for our athlete they have 1200 additional calories to use any way they would like. This makes an intro to tracking easy!
In this phase, you’ll start to see how tracking the quantity of what you eat can drive noticeable changes in your fitness journey. Track protein and calories for 21 days before moving to phase 3 or stay here.
Need help calculating your correct numbers? Book a free intro with an inbody scan by clicking HERE
Phase 3: Advanced Tracking (Mastering Macronutrients)
For those ready to take their nutrition to the next level, phase 3 involves tracking all three macronutrients—protein, fats, and carbohydrates. By balancing these nutrients according to a 40/30/30 ratio, you can optimize your diet for performance and body composition.
Key Components:
- The 40/30/30 Guide: This ratio refers to 40% of your daily calories coming from carbohydrates, 30% from protein, and 30% from fats. This balance supports sustained energy levels, muscle maintenance, and overall health.
- Precision Tracking: At this stage, every meal is carefully planned to hit your macronutrient targets. This level of tracking requires more diligence but offers the most tailored approach to your dietary needs.
Example: If your daily calorie goal is 2,500, you’d aim for approximately 250 grams of carbs, 187 grams of protein, and 83 grams of fat.
In phase 3, you’ll see how even slight adjustments to your macronutrient intake can significantly impact your performance and physique.
Conclusion
By progressing through these three phases of nutrition tracking, you’ll move from a foundation of overall wellness to a highly personalized diet that supports your unique fitness goals. Start with quality, adjust for quantity, and fine-tune with macronutrient mastery to unlock your full potential. Whether you’re just beginning your journey or looking to reach new heights, these phases provide a clear roadmap to success.
Nutrition can be overwhelming but we can make it easy for you.