I was underweight my whole life. Girls can get away with it but as a male, it’s really not that great. My social life was depressing. I was not happy being underweight. I’d work out but that didn’t do much for the body weight. Obviously I wasn’t eating enough. But the thing is, I thought I was. I’d eat “a lot” and feel full when in reality my concept of how much was “a lot” was drastically incorrect. And I definitely wasn’t getting enough protein. Which is essential. It wasn’t until I started actually tracking my macros and sticking to specific measurable goals that I went from 108 to 170 over a few years (and 138 to 170 in one year). Talk about stretch marks. Since then I’ve skimmed down a little to 155 at 15% body fat.

I am genuinely happier now. My quality of life is better. I look better, feel better, and people treat me better. I feel “normal” finally. And tracking what I ate was the keystone habit that made all the difference. Much like making your bed in the morning can influence the whole day.

It’s really not a dark art. The body is a physical system just like anything else in this world. There is no magic, just physiology. There are a number of factors, which can all be hard to account for, but if you focus on the major factors then the smaller ones will likely be met in the process. For example there are very specific and reliable formulas for the amount of protein, carbs, fats, water, and fiber you should have for your specific weight, goals, and activity level. Exercise and proper diet. Stick to an exercise program that utilizes progressive overload (doesn’t matter which one just follow it faithfully), and reach your macro goals with whole foods and you’re golden.

And as far as working out, blood sugar plays a big role there. So what you have in your body before going to the gym (and how many minutes it’s been in your body for it to be digested depending on what it is) makes a big difference to how productive your gym session can be.

With the apps and accurate food databases nowadays it takes a few seconds to track what I’ve eaten and being in that mentality keeps my diet where it needs to be. over time you can stop tracking once you get used to really knowing first-hand how much you need and eating that much (and this is for weight gain and weight loss). But initially it’s a mental problem. One solution that leads to a happer life, is tracking what is consumed. It takes a few seconds, and gives you peace of mind knowing that you’re on track.. instead of winging it and being stressed out and not seeing progress.