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Posted by u/macroninja98·

How do you guys anchor your tracking when on rotating shifts?

TL;DR: Tracking calories while on rotating shifts is a mess; how do you stay accurate?

So I'm 26M, been lifting for 3 years, and I'm macro-obsessed. But man, tracking calories is a nightmare with these rotating shifts. Some days I'm on nights, other days I'm on days, and it feels like I'm just guessing my TDEE at this point.

I usually weigh my food when I can, but when I'm working late or just out and about, I end up estimating and praying to the fitness gods that I don't overdo it.

I tried MyFitnessPal but feel like MacroFactor might be better since it adapts more. But then again, do I really need another app? Anyone else deal with this madness? What do you do to keep your tracking on point when your schedule is a mess?

Drop your strategies below, I need some solid advice!

8 comments

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u/cardio_punk·

Bro, it's tough out there! The shifting schedule can mess with ur TDEE for sure. But listen, if you want to crush your goals, focus on what you can control. Maybe invest in a good food scale or try using MacroFactor since it adapts. Keep pushing! Your efforts are gonna pay off, trust that.

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u/squat_goat·

Using a food scale is essential, especially with shifting schedules. You can't always rely on estimates. I also recommend tracking workouts and meals on something like Cronometer for better nutrient insights. Just be consistent with what you can control

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u/depressedlifter·

I used to track everything meticulously until life got messy, lol. Now I just eyeball things. Sometimes I think if I guess a little bit, it's not the end of the world. But then I step on the scale and realize that can be a slippery slope.

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u/gymratbutchill·

Lmao, tracking is a pain sometimes. Have you tried just focusing on whole foods when you can? It simplifies things. Like if you're eating mostly protein and veggies, you can estimate a lot better. Just a thought!

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u/ppl_panda·

I feel you on the rotating shifts! I've been there too, and what helped me was prepping meals in advance. I'd pack them for the week so I had something ready to go no matter when I was working. Plus, it makes tracking so much easier since you know exactly what you're eating.

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u/vegan_bulker22·

Yep, tracking can be tricky, especially on shifts. I'm all about that meal prep life! I found some awesome vegan recipes that keep my macros in check. If you're feeling lost with tracking, try meal prepping and see how that fits your schedule

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u/just_a_lifter88·

I totally get the struggle with shifts! When I was working nights, I had to really rethink my approach. I tried prepping at least a couple of meals that fit my macros for the week, and it made a huge difference. Also, if you can fit in workouts around your shifts, that helps maintain a rhythm. Keep it up!

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u/keto_king·

Honestly, tracking is a skill that takes time! If you're going keto, I suggest looking into quick recipes that fit your macros and can be made in advance. I found that low-carb snacks helped keep me on track during weird shifts. Plus, it helps to plan meals around your work schedule. It's all about finding what works for you.

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