Finally, we have level C which is itself broken up into two different sub-categories, that we would choose from depending on our personal preferences and personality traits (do you enjoy detail?) but also on the required level of accuracy needed at a given time. If you are looking to improve your appearance and health then C-1 is more than enough, but if you have athletic goals or extreme physique goals then C-2 might help or lead to better results. Other factors can come into play, too, and we will state some of them below. However, this section of this module is hugely influenced by the conversation we will close the module on.
Level C as a whole generally involves tracking macronutrients as well as just calories. This means that we can be sure we are getting exactly what we need, and it ensures we are able to adjust things depending on what happens as a result. A and B have some focus on ensuring protein is adequate because it helps to improve satiety and we have a minimum daily need we must meet, but they don’t pay much heed to making sure we have what we need to build or maintain muscle mass. Due to the rough nature of the tracking method we may end up with less protein than we should ideally have, and likewise the other methods allow us to potentially under-consume the carbohydrates we need for performance or the fats we need for optimal health. Level C is therefore the most accurate and most effective method but also the hardest to stick to, and you need to bear this in mind because there is nothing less effective than a perfect approach you can’t do.
Let’s look at the sub-levels.
With level C-1 you will track both calories and protein. This means that you can be absolutely sure you get the amount of protein you need and would be ideal for a serious athlete, vegetarian or vegan, or for someone who just habitually doesn’t eat enough protein. While planning your day, protein can be met first followed by the remaining calories from other foods to make sure you never fall short.
While protein intake is critical for those who engage in athletic pursuits, those who just need to increase their habitual protein intake to the minimum 1.2g per kilogram recommended for health, can use this method until it becomes natural, and then revert to level B to increase dietary simplicity once they know what 1.2g per kilogram of protein looks like in a daily diet, and have adjusted their eating habits.
The final level is level C-2, which tracks all macronutrients. Choosing this approach gives you the most control over a diet, as not only can we make sure our intake of each macronutrient is where it should be, we can have greater control over where we place each macronutrient. For example, we can pack carbohydrates around a workout when intake is limited due to consuming a hypocaloric diet, or we are able to place them mostly in the evening or morning according to preference, without over or under eating.
This approach also affords us the most flexibility around food choice as we will come to, but it comes at a price. Tracking all three macronutrients requires a level of precision that only really lends itself towards specific physique goals or those who really like detail. If someone is looking to be healthy or be in anything up to ‘in the best shape on the beach this summer’ then levels A, B and C-1 are all one would likely need to do, and if we are looking to improve athletic performance then levels C-1 will get you most if not all of the way there, too. Rather, level C-2 is ideal for those looking to get into prime condition for photoshoots or aesthetic competitions, or for more serious athletes with huge energy requirements.
A final note on this, sometimes level C-2 with its precision and required attention to detail can create a more adherent person. If you are the kind of person who loves being organised, being in control and being precise with everything, then although it might not be required for your goal, you might get a sense of satisfaction from spending the time needed to get your numbers to line up exactly by the end of the day. The same, of course, goes for the other levels too.