Steven and Tris break down how to actually apply your macros in real life, not just in your MyFitnessPal app. Whether you're a numbers geek or just trying to stop falling off every weekend, this episode is packed with practical strategies, relatable moments, and real-world nutrition insights for those trying to bridge the gap between tracking macros and living life.

• Why most people struggle to connect their tracked macros to real meals.

• How to build meals around your "big rocks"—protein and fat first, then carbs.

• The logic behind setting calories by feel, tracking, or outcome data—not just calculators.

• Why flexibility in your diet starts with consistency, not chaos.

• How to navigate restaurants, date nights, and spontaneous meals without blowing your progress.

• Strategies to portion estimate home-cooked meals like enchiladas or stir-fry without panic.

• Real conversations around mindset, flexibility, and the dangers of decision fatigue.

• Batch prepping staples (like rice, turkey, oats) = more flexibility, less decision fatigue.

• Track to understand, not to restrict. Let data inform adjustments.

• Portable macros: protein shakes, puffs, bars—build your “out the door” plan.

• Eat with intent, not emotion. You can enjoy the cake without letting it wreck your week.

• Prioritize micronutrients by aiming for ~1000g of fruit & veg per day.

• Macronutrient accuracy matters more during a cut. During a surplus, consistency still wins—but with more calorie buffer.

• Chronometer (for detailed tracking)

• Pre-logged recipes & bulk entries

• Portable options: Nouri protein shakes, Built Puffs, protein bars

• Substitution strategies: e.g., 95% beef → chicken breast → cod

• Mindset frame: “It’s not about being perfect—it’s about being consistent.”

• Lifters trying to hit their macros without being neurotic

• Clients transitioning from meal plans to macro tracking

• Fitness professionals refining their own food structure

• Anyone who’s been told “track your macros” but doesn’t know what that actually means

“It’s not discipline. It’s laziness. I don’t want to think about food all day—so I set it once, and forget it.” – Steven

“You can have flexibility, but it’s earned by consistency first.” – Tris

“Macros don’t matter… until they do. And even then—perfection isn’t the point.

Progress is.” – Steven

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