How to know if you’re eating too much or not getting enough



Ok so remember that if you’re following our calculations then you will have already worked out your calorie requirements for the day. You will also have worked out your specific initial macros which has a balanced split between Protein, Carbohydrates, and Fat to get you started on your calorie journey

But one thing I want to firstly get you all to understand is that this is only an initial guideline and doesn’t truly represent your ideal requirements. What you must take into consideration is how your lifestyle and overall demand on the body plays a fundamental role on how much calories you need and that can actually vary depending on the physical activities you do daily, the physical demands of your job, the exercise and gym work you might do, and even if you dance the night away at parties because after some of the crazy dance moves I’ve seen some of my own good mates do, special mention to the bad boys that are Tino Hughes and the amazing Tony Olanipekin, these guys I guarantee must burn 20,000 calories in a night.

So it’s always about whether overall you are in a calorie deficit. NEAT training is a great way of expelling more calories over time without stressing the body out too much but I’ll talk about this in another video.

So what do you do in terms of knowing whether your overall calorie amounts are working for you or not. First thing is to get some measurements in place to establish whether it’s working or not so you have statistics to work from and judge your results.

The following measurements tools can help you when it comes to assessing. The more stats you have the better but don’t overcomplicate thing’s as it’s best to use tools you can use weekly/fortnightly without too much trouble so that you can stick to it and keep assessing. Remember without assessing you’re guessing.


Weight scales
Tape measure
12 skin fold caliper measurements done by a competent trainer
Your progression with weights in the gym
Your progression with CV in the gym
Challenges in the gym
Tracking Your food
Assessing how you feel at the end of each day on a scale of 1-10

I go into detail off each of these on the blog itself but all these steps allow you to see whether you’re actually working towards your goals or not.

So now I want us to actually look into what to do after you’ve assessed and got a results from your stats.

Let’s say you measured your food intake accurately over the course of a week, and on day 1 you measured your results and then on day 8 after 1 week on your journey you lost 2 inches on your belly, your weight stayed the same, and you lost 2 inches on your hips, and all other measurements stayed the same.

Although there is no weight loss, there is a clear improvement in your shape which suggests that you are going in a positive direction. This is a great result especially if you got through your first week of training and you actually feel good from the start of your journey.

Now if you only measured your weight on the scales, you would think all your hard work was for nothing but remember that where water is sitting in the body via fat and muscle tissue, quite often it’s a case of the body making changes that the scales doesn’t realize. But because you assessed via several tools initially, you’ve seen positive changes and can continue knowing you’ve done something right.

At this point I would have you continue with the same amounts and in the training sessions your goal would be to improve the weights you lifted and perform them even better than the previous week and then assess again the following week.

Now think about doing the same measurements over a week and your results were you lost 7lbs in 1 week, 3inches of your waist, 2 inches off your chest, and on the skin fold caliper test you actually lost 1.5kg’s muscle.

Although it looks like a rapid result, the likelihood of where you have lost it from is water loss as a whole. Although I am not saying this is a bad thing, what we want to consider is the amount of calories and what type of calories you’ve had that week and how different you feel that was prior to starting.

A rapid drop in calories, and also a rapid drop in carbohydrates can influence water retention and therefore lead to a dramatic shift in weight on the scales. Just be aware of this so you can assess.

One thing we don’t want is for clients to panic and start eating very low calories just because the changes they had weren’t what they initially thought. In any transformation where you are trying to change your body, know that by having stats that can help you assess where you are will allow you to make better choices when making potential changes to your diet.

A basic guideline for us is, if the overall stats that you’re checking are showing a positive change overall, then there’s no need to try and fix what isn’t broken.

And if overall you haven’t seen a change, then just 1-2 variables are required to assess in the next week.

What I have seen in the past from people is when they don’t see a positive result, they go and make dramatic changes throughout their day in hope that they get a better result next time. But by doing that you’ve actually made it difficult to know what the particular change was that contributed most to your positive change.

Small steps and assess your goals throughout is the key to an overall change that you get long lasting results from.