Unlock Your Best Body: Avoid These 7 Common Macro Mistakes

At Argent Alpha, we emphasize the critical role of nutrition in achieving optimal body composition and overall health. While tracking macronutrients (protein, carbs, and fats) is a cornerstone of our approach, even seasoned dieters can make common mistakes that hinder their progress. Here are some of the biggest macro mistakes and how to avoid them:

1. Using Outdated Macro Calculations

Many people still rely on the old method of setting macros by percentage, such as 40% protein, 40% carbs, and 20% fat. While this can work, it’s often not optimal. At Argent Alpha, we recommend the protein-first approach. Set your protein intake based on your goal or ideal body weight (1 gram per pound). Initially, use 70% of this number and gradually increase over several weeks until you reach 100% of the calculation. This method helps you ease into a higher protein diet, which is essential since most men over 50 consume protein below recommended levels.

2. Ignoring the Acceptable Range for Protein

Aiming for 1 gram of protein per pound of body weight is a good rule of thumb, but remember, it's a range. Anywhere from 0.8 to 1.2 grams per pound can be effective, especially for those who lift. This flexibility helps reduce stress and avoids the frustration of hitting an exact number daily.

3. Micromanaging Macronutrients

Instead of obsessing over hitting exact macro targets, focus on the big picture. If your protein and calories are in check, the precise distribution of carbs and fats is less critical. Adjust these based on personal preference and performance, and don’t sweat the small fluctuations.

4. Using the Same Macros for Different Goals

Your macro needs will vary depending on whether you’re in a fat loss, maintenance, or muscle gain phase. Using the same percentages across different goals can lead to suboptimal results. For example, in a fat loss phase, you might need higher protein, while in a muscle gain phase, you’ll need more carbohydrates to support your growth. Remember, "you can't out-exercise a bad diet" – most of the battle in improving body composition is won in the kitchen.

5. Skipping the Scale and Measurements

Accurately tracking your food intake is crucial. Use a food scale and apps like MyFitnessPal to log your meals. Eyeballing portions can lead to significant discrepancies, especially for beginners. For those who won't weigh and measure food, we recommend the Precision Nutrition method using hands and fingers to calculate portion sizes.

6. Thinking You’re "Sentenced" to Track Macros for Life

Tracking macros long-term can be helpful, but it’s not a life sentence. Once you’re familiar with portion sizes and your body's needs, you can transition to a more intuitive eating approach. Track periodically to stay on course, especially if your goals or activity levels change.

7. Over-Indexing Towards a Caloric Deficit

Many men over-index towards a caloric deficit, thinking it will accelerate fat loss. However, this can sometimes backfire due to a phenomenon known as "starvation mode." When you consistently eat too few calories, your body might react by slowing down your metabolism to conserve energy, making it harder to lose weight. To avoid this, aim for a moderate caloric deficit (10-20%) to promote steady, sustainable weight loss. Incorporate refeed days or diet breaks to prevent metabolic adaptation, and ensure you’re getting adequate protein to preserve muscle mass. Remember, most of the battle in improving body composition is won in the kitchen.

The F3 - Food For Fuel Approach

Our nutrition strategy at Argent Alpha, known as F3 - Food For Fuel, is built on proven principles to help you burn fat, preserve and build muscle, and develop sustainable eating habits.

We are fans of Dr. Peter Attia and his three levers of nutrition:

Quantity, Quality, and Timing

Quantity: This lever focuses on how much you eat. Managing caloric intake and macronutrient distribution is essential for achieving your body composition goals. We recommend starting with a moderate caloric deficit and adjusting based on your progress.

Quality: The quality of the food you consume is crucial. Focus on high-quality, nutrient-dense foods such as grass-fed beef, wild-caught salmon, free-range chicken, organic fruits and vegetables, and healthy fats like ghee, beef tallow, extra virgin olive oil, avocado oil, and coconut oil. If you ate only high-quality whole foods, it would be almost impossible to gain weight due to their nutrient density and satiating properties.

Timing: Timing your meals can have a significant impact on your metabolism and sleep quality. We recommend stopping eating at least 3 hours before bedtime to allow your food time to digest and improve sleep quality. Eating too close to bedtime can negatively affect your sleep. According to Andrew Huberman, finishing meals 2-3 hours before sleep helps optimize metabolic health and supports natural circadian rhythms​ (Huberman Lab)​​ (Huberman Lab)​.

For more information on Dr. Peter Attia’s framework, you can refer to his detailed explanation on his blog here.

Understanding Refeed Days

A refeed day is a planned increase in caloric intake, typically through higher carbohydrate consumption, to temporarily counteract the effects of prolonged caloric restriction.

This helps to replenish glycogen stores, boost leptin levels (which decrease with sustained caloric deficits), and prevent metabolic slowdown​ (BarBend)​​​​.

Here’s how to effectively incorporate refeed days into your nutrition plan:

How to Implement a Refeed Day

1. Frequency: Refeed days are typically implemented every 1-2 weeks, depending on individual progress and needs. For those in a prolonged caloric deficit, refeed every 10-14 days​ (Fitness Volt)​​ (The Fitness Tribe)​.

2. Duration: A refeed day usually lasts for 24 hours.

3. Caloric Increase: Increase your caloric intake by 20-30% on refeed days, primarily through carbohydrates​ (The Fitness Tribe)​.

4. Carbohydrates Focus: Double or triple your normal carbohydrate intake while maintaining your usual protein intake and slightly reducing fat intake. Aim for at least 200 grams of carbohydrates on these days​ (BarBend)​​.

5. Monitor and Adjust: Track your progress and adjust the frequency and composition of refeed days as needed based on your body’s response.

Benefits of Refeed Days

1. Metabolic Boost: Temporarily increases leptin levels, which can help maintain metabolic rate and support fat loss​​.

2. Glycogen Replenishment: Restores glycogen levels in muscles, improving performance and energy levels​​.

3. Psychological Break: Provides a mental break from the rigors of continuous dieting, helping to reduce cravings and improve adherence to the diet​​.

By avoiding these common macro mistakes and following our F3 - Food For Fuel guidelines, including the strategic use of refeed days, you can achieve your body composition goals more efficiently and sustainably. Remember, nutrition is a journey, and at Argent Alpha, we're here to support you every step of the way.

I’m turning 60 later this year and I’m on track to set personal bests in a number of areas.

I’m not the only one. Dozens of men over 50 in our community are on a similar track.

Breaking new ground, setting personal records, achieving new levels of excellence—it's all part of the Argent Alpha experience. With each passing year, we are leveling up. We are getting healthier, stronger, more resilient, and mentally sharper.

Our confidence and hope in the future are increasing. We have opted out of the decline that most men face.

Men go further with a group of like-minded individuals. Iron sharpens iron. A band of brothers will push you beyond your limits, helping you achieve more than you ever could alone. Join us and transform your life.