Most people in the gym train hard but eat like they're guessing. Here are the 3 biggest macro mistakes I see every single week:

1. Not eating enough protein on rest days.

Your muscles recover and grow when you rest, not when you lift. If you're eating 180g protein on training days but 100g on off days, you're leaving gains on the table. Keep protein consistent — every single day.

2. Cutting carbs too low during a cut.

Carbs fuel your training. When you slash them too aggressively, your workouts suffer, your recovery tanks, and you end up losing muscle instead of fat. A moderate deficit with adequate carbs will always beat a crash diet.

3. Ignoring meal timing around workouts.

You don't need to eat every 2 hours, but what you eat in the 2-hour window before and after training matters more than most people think. A solid pre-workout meal with carbs and protein, plus a post-workout meal within 90 minutes, makes a real difference.

These aren't advanced tactics — they're fundamentals that most people skip. Fix these three things and watch what happens over the next 4 weeks.