Tag: performance

No More Macro Mayhem: How to Hit Your Numbers Without Losing Your Mind

After years of lifting, training, and meeting real-life performance demands, you realize your nutrition plan shouldn’t feel like another workout. But for many people, it turns into a tracking obsession, a spreadsheet habit, or a source of stress or anxiety every time you eat.

Let’s change that.

Why macros matter, but not how you think.

Macronutrients (protein, carbs, and fats) are the foundation of performance. They help your muscles rebuild, maintain hormonal balance, and support the overall recovery process. But knowing about them doesn’t mean you have to let them control you.

As the saying goes, precision doesn’t mean perfection. It means having a system. If you want to train hard and stay healthy for years, your nutrition shouldn’t wear you out mentally. It should feel natural, not like a burden.

Three Rules to Keep It Simple and Consistent

  1. In the Beginning, Pick Your Baseline and Repeat It
    Select one meal, either breakfast or lunch, that aligns with your nutrition goals and fits your daily routine. Use the same amount of protein, carbohydrates, and fat each time. If keeping it simple helps, don’t worry about making it exciting. Simple meals build structure, and structure leads to consistency.

    This meal becomes your anchor, helping you stay on track. After week one, you can start making small changes to keep your meals interesting while still keeping things simple.
  2. When Portioning, Simply Use Visual Portion Anchors
    Instead of chasing macros with a food scale, use your hands as portion tools:
    • Protein = palm of your hand
    • Carbs = cupped hand
    • Fats = thumb or small handful

      This method works for everyone from tactical athletes to Olympic weightlifters and CrossFit competitors. It’s not about being exact with every number. It’s about enjoying your food and reaching your goals by being consistent and making steady progress each day.
  3. Make Tweaks with Purpose, Not Panic
    Most people make changes too soon out of worry. Try not to do that. If your training feels off or you’re hungrier than usual outside of workout times, make minor adjustments instead: add +5% protein. +10% carbs. Be sure you’re consuming the bulk of your carbs around your training window.

    Here’s a bonus tip: Start by keeping notes. Each week, look back, notice any patterns, and make changes with confidence. Being consistent and clear is better than chasing new trends or getting distracted by outside opinions.

What Gets In the Way

Let’s be honest: people don’t miss their macros because they’re lazy. It happens because life gets busy, maybe you didn’t sleep well, your kids are sick, your workout got delayed, or work meetings piled up.

That’s why I follow a simple rule: plan your meals for the life you really have, not the one you wish you could organize. If your plan falls apart when things get unpredictable, it needs to be stronger. Don’t stress—just adapt and keep going.

That’s where coaching and real-world experience make the difference.

The Coach’s Corner

I’ve seen this happen with everyone I’ve coached—military members, athletes, and in my own nutrition journey, even while running a Paleo meal prep business. I always try to share these ideas and show people how to cook good food that supports real performance. The athletes who succeed over time don’t eat perfectly; they eat well and stay consistent. They build habits, rely on routines, and make their food work for them.

This Week’s Action Plan

  • Anchor a meal: Pick one go-to meal that hits your macros and repeat it 4–5 days this week.
  • Use your hands: Apply the visual anchor method to every other meal.
  • Track with context: Pick one training day and one rest day to log. How did you feel? What did you eat? Did it support recovery?
  • If necessary, adjust just one thing next week based on performance, energy, or hunger cues.

Final Word

This is about fueling your performance without burning out. Your training needs clarity, and your life needs structure. Eating well and hitting your macros shouldn’t feel like a burden. It can be the steady, powerful engine that keeps everything running smoothly in the background.

Try these strategies and let your nutrition support your best work, both in the gym and in your daily life.

Forty Point Two

3, 2, 1 get some!

Five weeks ago, I pulled a 41.3-second 250 meter row. Today, I hit 40.2. Just over a second faster.

Most wouldn’t notice the difference, but if you’ve ever chased improvement in anything, lifting, rowing, writing, or career-related, you know what that second really means.

It’s not one test. It’s everything between the test and the retest.

Early mornings. Late nights. Lifting after focusing on a screen all day, securing cloud configs, writing incident reports, and drafting security policies. Endless meetings, collaborating with stakeholders, or staying disciplined enough to meal prep when convenience is whispering your name.

The first test showed where I was. The weeks that followed demonstrated what I was willing to do to get a little bit better every day.

That one second didn’t come from luck. It came from honesty. From taking stock of where my form slipped when fatigue hit, where breathing got shallow, where my leg drive gave too early, and where comfort started whispering, “Hey man, you’ve done enough.”

It came from the same place real growth always hides: the re-tests, not the first runs. Every domain follows the same law: test, learn, refine, retest. That’s how systems harden. That’s how people do, too.

The next time you test something, whether it’s a lift, a sprint, IAM permissions, or a personal limit, remember this: progress rarely looks dramatic as it happens. It might seem minor, but the one second I cut over five weeks shows the value of steady effort. Others might have said, “Hey man, that 41.3 is pretty damn good for a man your age.” For me, that will never be enough.

What “the science” says:

  • Power output was 673 Watts
  • VO2 Max is 68.5 ml/kg/min
  • Faster than 95% of male rowers your age
  • 89% faster than all male rowers

No matter what, 41.3 → 40.2 is proof that attention to detail and small improvements over time are earned, never issued, and that’s the real story.