Tuesday Tips – Food tracking

If you’re getting into the swing of things with your training, the chances are that you’ll be making more of a conscious effort to eat better. You may be tracking food tracking / keeping a food diary. If you aren’t, I’d highly recommend it!

A great tool to use for food tracking is the app My Fitness Pal, and it’s free.

When it comes to deciding how to approach hitting your nutrition goals, there is a three-tiered approach…

Tuesday Tips - Food Tracking

TIER 1 – The Gold Standard

You hit ALL of your targets; for overall calories and your macro splits (protein, carbs and fats).

This is the gold standard of nutrition. It is the most strict form of dieting, but it can yield the best results because you are eating optimally.


You hit your overall calorie and protein targets. You don’t worry too much about whether your remaining calories are from fats or carbs (providing everything is still under your overall calories).

This is a slightly easier system to follow, especially if you are tracking food as you go and don’t have a set plan in place for that day.


You are only aiming to hit your overall calorie target.

As you can imagine, this is the loosest form of tracking and the easiest to stick to. That being said, most people tend to undereat protein. Protein can be particularly relevant to people new to weight training or those who are doing a lot of heavy training several times per week. Tier 3 can be a useful tier to drop to if you’re having a bit of a wild time of it food-wise but want to try and keep your goals in sight.

Food Tracking Summary

Tier 1 really is the best to aim for where possible (preferably with pre-planned and prepped food), but there will be days where you will need to freestyle a bit more. It will be more realistic to drop to Tier 2. As a last resort, you can use Tier 3.

Ultimately, when it comes to your nutrition, as with your training, the more en pointe you can be with it, the better your results will be. You get out what you put in!

If you want more help with nutrition or gym training, don’t hesitate to one of us here at The Club Gym. Take out the guesswork and make the most of your efforts and time by getting advice from the professionals 🙂

~ Louise