Tracking macros for weight loss! (For office workers, by office workers).

Calculating calories

I wanted to write this post because I’ve struggled over the years with maintaining a diet that can balance the office demands and lifestyle, as well as the energy requirements that’s needed for doing the workouts to help build the physique that I wanted. I’ve had many trainers say that I struggled due to laziness or lack of discipline. I would say it was due to a lack of knowledge and a process that would allow me to consume macros easily.

I think it is fair to say that many others have been in the same boat. What I have learned is that with a plan and preparation, sticking to the macros in your diet isn’t that difficult.

Here are a few tips for you to track your macros.

Keep yourself accountable.

You need to keep yourself accountable for what you consume in your diet. Jeff Cavalier of Athlean-X says that “You can never outwork a bad diet.” This is very true. The extra portions that you consume will make you miss your bodybuilding goals. So the only way to keep on track is if you track what you eat.

Fortunately, if you plan your meals in advance, you will already know what you will be eating and you will consume the right type of foods and stick to your macros.

There are several apps on the market that can help you track what you eat. I personally enjoy using Easy Diet Diary (which is customised for the Australian market). I simply set a calorie deficit goal and track the amount of proteins, fats and carbohydrates that I’ve taken in my diet.

MyFitnessPal is another mobile app that is really popular with bodybuilders as well. I would recommend finding an app that can easily help you track the food and drinks that you want to consume in your country and city.

Keep it simple with fruits and vegetables.

This has been a godsend. And to be honest, I don’t know why I overlooked it in the first place.

Rather than trying to stock up on processed or packaged foods, you will find it easier and cheaper to eat fruits and vegetables.

If you eat the right type of fruits and vegetables, you will find that it is much easier to maintain your macros without the struggle. To keep things simple, you need to focus on eating more green vegetables. The reason is many of the green vegetables have low calories, which means you can eat alot of them without having the risk of yourself gaining fat.

I’d recommend finding out which green vegetables you enjoy eating. And then adding it into your diet so it doesn’t feel like a chore when you are eating them.

Here’s a list of green vegetables that you can consider.

  • Wakame seaweed
  • Cucumber
  • Brocolli
  • Brussel Sprouts
  • Peas/Green Beans
  • Spinach
  • Courgettes/Zuchinni
  • Celery
  • Capsicum
  • Asparagus
  • Cabbage
  • Lettuce
  • Kale
  • Bok Choi
  • Olives
  • Leek

In regards to fruits, some of the easy options that I find include:

  • Pears
  • Apples
  • Rockmelon
  • Watermelon
  • Bananas

I like these because they tend to be inexpensive as well.

Shopping tip

Try to buy your fruits and vegetables from fresh food markets so you can take advantage of bulk prices. Freeze additional items where you can and use them when preparing future meals.

Quick tip for eating on the go.

Prepare more salads.

I tend to prepare a few salads such as cucumber and carrot sticks. I can eat them easily and know that there are little to no carbs in them.

Prepare fruit and vegetable dishes that you can eat cold.

If you are working in an office, you are probably really busy throughout the day. So you want to give yourself the option to eat something quick when you are on the go. Pack a small lunch box where you can eat food throughout different times of the day. These could be loose fruits like bananas, apples or pears. Or you could cut cubes of watermelon, rockmelon, or make a fruit salad.

You can opt to snack on some sliced vegetables as well. These could include sticks of carrots or cucumbers.

To bulk up the meal so you don’t feel hungry, you can add other food items such as Greek Yoghurt, Tuna, Chicken, Sweet Potato or even potatoes.

Check the portion size

This is where the app will help. Although if you have a set of scales, you can measure things more accurately. You want to make sure that what you are consuming is less than the calories that you are burning. Aim for 1 cup size per serving of food and aim for green leafy carbs and a lean protein. Depending on your macros, aim for 1/2 to 1 cup of a starchy carb.

Know your calorie deficit goal.

If your goal is a 500 calorie deficit per day, you should be able to lose 0.5kg a week. 1000 calorie deficit should translate into 1kg a week. Know the number that you need to work towards and make sure you hit it every day. Track your measurements to make sure that you are on the right track.

You will also get superior results by combining exercise with the workout routine.

Do yu have any thoughts? Share them in the comments below.

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