Do I have to track macros to build muscle?

On Ep. 386, Nikkiey describes a familiar pattern for women over 40: aggressive calorie cuts, lots of cardio, and light weights out of fear of getting bulky. She knows it well because it was her. Her fix is lifting heavy and eating enough, and she is clear that tracking is optional. If you don't want to track your macros, you don't have to, but you do have to make yourself get more protein. Without it, the training signal and muscle protein synthesis have nothing to fuel them. She says women who start lifting and adjusting their protein see results in about four to six weeks. You are trying to build, not shrink.

Ep. 5 adds nuance. Nikkiey calls protein king for building muscle and says calories provide the energy for growth, but eating a lot of both doesn't guarantee results. Tracking carbs, protein and fat makes sure you get the right balance. For muscle, she suggests more protein and carbohydrates with moderate fat. Calorie counting alone can hide problems: 2,000 calories could come mostly from fat, which she says can hinder muscle growth, and it ignores what you eat and when.

If progress has stalled on a less-is-more approach, it's the plan, not you. Fuel the muscle you're training for.