“I’m eating healthy but I can’t lose any body fat!”

“I’m eating a lot of protein but I can’t gain any muscle!”

These are the two most common complaints I hear from clients who are sturggling with their body composition goals. Almost always the reason is that they are not consuming enough, or too many, of the calories they need to get to their goals.

Most people trying to lose body fat underestimate how many calories they eat everyday. Where most people trying to gain muscle tend to overestimate their calorie intake.

There is no better, or accurate way to understand how many calories you are eating everyday than by tracking your calories. Even then there can be a lot of things that can come into play that gives us inaccuracies in your calorie count, but this will be as close as it can.

You can not accurately measure calories burned through exercise. We simply do not have the technology to do so. Research shows almost every type of calorie counter is 25-90% off. That’s an insane margin of error. That is why Carbon will use your Calorie Intake + change in weight each week to make changes and estimate your metabolism, and what it takes to get you towards your goal.

I’m not going to lie, this isn’t fun or sexy. It will take work at first until you know what you’re doing just like creating a new habit or learning a new skill. Once you know what to do and how to do it, it’s fairly simple to track your calories. If you are not tracking, you are just guessing. So let’s get right to it and find out.

Prior to starting, you need to do 3 things:

1. Buy a Food Scale. You can get these for around $10-15 on Amazon. You will struggle to get accurate measurements without it.

CLICK HERE for Food Scale Example

2. Get a New Inbody Measure before you create your account and profile. You will need to input your weight and body fat percentage.

Let’s get you set up as soon as you do your Inbody Measure.

3. Download the App: Carbon Diet Coach

Apple: https://apps.apple.com/us/app/carbon-smart-diet-coach/id1437820611

Android:https://play.google.com/store/apps/details?id=com.joincarbon.nutrition&hl=en_US&gl=US&pli=1

-Create an Account and Select your plan. I recommend the Monthly Plan starting out.

-Create a Goal and follow the steps, it’s pretty simple. 

Once you are done, send me a screenshot of your initial Diary so I can see what your Calorie and Macros are set at. I may make some adjustments primarily in the protein amount at the start.

Once you send me the screenshot, I will start following up with you and helping you along the way especially during the first week or two.